This recovery day stretch routine will help relieve muscle tension and improve mobility. Perform each stretch with controlled movements, focusing on good form and breathing.
Take time and adjust the routine based on your needs and flexibility.
Time: 15 minutes
Rucking Recovery Stretch Routine
Child’s Pose (1 minute): Sit on your heels, reach your arms forward, and relax your forehead to the ground. Hold the stretch, focusing on deep breaths and relaxation.
Cat & Cow (2 minutes): Move through the cat and cow yoga poses, inhaling when lifting the head (cat) and exhaling when tucking the head (cow). Repeat the sequence 8 times.
Full Body Stretch (30 seconds): Stretch your arms and legs to their full extent for 10 seconds each, repeat 3 times.
Side Body Stretch (3 times each side): Reach one arm overhead, hold the wrist of this arm and lean to the side to stretch the side body. Hold for 10 seconds on each side.
Neck Extensions (40 seconds each side): Tilt your head forward and backward, performing 10 “yes” (chin to chest) and 10 “no” (ear to shoulder) movements on each side.
Neck Rotation (30 seconds): Perform 3 rotations in each direction – anti-clockwise and clockwise – to release tension in the neck.
Shoulder Shrugs (1 minute): Elevate and lower your shoulders, completing 10 forward shrugs and 10 backward shrugs.
Bent Over Stretch (20 seconds): Hold each elbow above your head, then bend at the waist to stretch the upper body, shoulders and hamstrings.
Quad Stretch (30 seconds): Stand on one leg, bend the opposite knee, and hold your ankle, gently pulling it towards your glutes. Hold for 10 seconds on each leg.
Hamstring Stretch (30 seconds): Sit on the ground with one leg extended and the other bent with the sole of the foot against the inner thigh. Lean forward to stretch the hamstring of the extended leg. Hold for 10 seconds on each leg.
Achilles Stretch (30 seconds): Stand facing a wall, step one foot back, and bend the front knee while keeping the back leg straight. Hold for 10 seconds on each leg.
Glute Bridges (30 seconds): Lie on your back, bend your knees, and lift your hips off the ground to activate the glute muscles. Perform 10 repetitions.
Supine Twist (1 minute each side): Lie on your back, bring one knee across your body, and twist your torso in the opposite direction. Hold for 60 seconds on each side.
Cat & Cow (1 minute): Repeat the cat and cow sequence for 8 more rounds to gently stretch and mobilise your spine again.
Child’s Pose (1 minute): End your recovery stretch with another 60-second child’s pose to relax and rejuvenate your body.
