Active recovery sounds like a paradox, but helping your body recover after exercise isn’t just about lying on the sofa and taking it easy.
In fact, light movement is one of the best things to do if you have sore muscles after working out and it’s particularly important if you’re new to exercise, because doing lots of movement one day and sitting still the following day might lead to stiffness and even injury.
“Active recovery refers to days when you plan easier activities between more intense workouts,” explains Victoria Repa, a Pilates instructor and founder of workout app BetterMe.
“Active recovery can help reduce muscle stiffness and ensure that exercise remains a regular part of your routine,” she says. In fact, moving little and often is just as important as regular workouts, along with enough good-quality sleep, a balanced diet, and downtime.
Repa has created a short Pilates routine to help you get moving on rest days without breaking a sweat. “Pilates can work well here because the pace, range of motion and exercises can be easily adapted to different fitness levels,” says Repa.
The Pilates instructor also recommends this routine as a movement break for people who spend a lot of time sitting down. “There’s no need to start with an intense workout,” she says. “Gentle movements are an accessible way to build flexibility and get used to physical activity.”
Gentle Pilates routine to promote active recovery
The routine Repa has created should take 10 minutes, with plenty of time to rest in between each movement. She recommends completing just one round of this workout to make sure you don’t overexert yourself.
“You should still have enough breath to comfortably hold a conversation throughout the entire session,” she says, as guidance on how hard you should push yourself.
1. Relaxed rib breathing
Breaths: 5-6
- Lie on your back with your knees bent and feet flat on the floor. Use a small pillow under your head if that makes your neck more comfortable.
- Place your hands on the sides of your lower ribs.
- Inhale gently through your nose, feeling your ribs expand sideways and into the mat.
- Exhale slowly through your mouth, letting the ribs settle.
- Relax your shoulders and jaw without pulling in your abdomen or trying to take a deep breath.
2. Modified hundred
Breaths: 3-5
- Lie on your back with your knees bent and feet flat on the mat and your arms by your sides.
- Lift your arms just off the floor, keeping your head and shoulders on the floor.
- Lift and lower your arms, in controlled pumps, keeping your shoulders relaxed and the arm movements small.
- Breathe in for five pumps and out for five. Continue for three to five breath cycles.
3. One leg circle
Reps: 3 circles in each direction on each leg
- Lie on your back with your knees bent and feet flat on the floor.
- Raise one leg, keeping a slight bend in the knee.
- Slowly circle your raised leg, keeping your pelvis steady.
- Complete three circles in each direction, keeping the movement small enough that your hips stay still, then repeat on the other leg.
4. Cat-cow
Reps: 6
- Get on your hands and knees, with your hands directly beneath your shoulders and your knees directly beneath your hips.
- Exhale as you carefully round your back, letting your chin drop to your chest.
- Inhale as you carefully arch your back, raising your head and your chest so it faces forward.
- Continue, slowly alternating between these two positions.
5. Swan prep
Reps: 4-6
- Lie on your front with your hands on the floor either side of your shoulders, your elbows bent and upper arms close to your body.
- Inhale as you extend your spine to move the crown of your head forward and gently lift your chest a small distance off the mat.
- Think about reaching your chest forward as it rises. Keep the lift low, use only light pressure through your hands, and look down and slightly ahead to keep your neck comfortable.
- Exhale as you lower slowly.