Choose one option per day. These sessions are about moving your body gently, loosening tight spots from sitting, and supporting your strength work. 30 minutes.
Cat-cow, thread the needle, hip flexor stretches, spinal twists, ankle circles, wrist stretches
30 minutes outside or around the house
Keep a pace where you can talk but not sing. This is your "zone 2" — builds aerobic base without adding fatigue to your strength work. Great for recovery days.
Downward dog, child's pose, warrior I, triangle pose, gentle backbend
Focus on chest, upper back, hips, and quads — the tight spots from sitting all day
Don't do the same thing every recovery day. Mix it up to hit different muscle groups and keep it interesting.
If your chest feels tight from desk work, spend more time on chest stretches. If your hips are stiff, add extra hip mobility work.
Your muscles grow and adapt during rest, not during workouts. Prioritize sleep and nutrition on recovery days.
Even on strength days, try to get a short walk in. It aids recovery by increasing blood flow without adding stress.