Recovery Exercises

Boxer shuffle

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  1. Standing in place move weight from one leg to another with a little hop keeping on the ball of your foot 

  2. It should feel like a light jog

Roundabout Body Twist

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  1. Stand with feet apart just shoulder width 

  2. Keeping hands-on thighs look toward the side

  3. Rotate toward the center and back up to the other side 

  4. Repeat going the opposite directions

Torso Twist

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  1. Stand with feet apart just shoulder width

  2. Arms at shoulder height with elbows bent and hands touching in front

  3. Keeping arms static twist at the waist from side to side bringing elbows as far back as possible

Shoulder Roll

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  1. Stand with feet apart just shoulder width

  2. Bring shoulders toward ears and then rotate toward the back

  3. Bring shoulders toward ears and then rotate toward the front

Arm Pull Plus Hip Flexor

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  1. Leg in front bent at 90 degrees or close as possible 

  2. Leg behind is at 45 with knee strait and heel a little off the floor 

  3. Arm over the bent leg come across the body and other hands hold it at the elbow 

  4. Lower body in the step to stretch the back leg (half lunge) while pulling the arm across

  5. Repeat with other side

Shoulder Stretch Against the Wall

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  1. Place your arm on wall

  2. Stretch your shoulder 

Toe Touch Stretch

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  1. Feet are wider than hip-width apart 

  2. Bend over toward the floor to touch it 

  3. Advanced - straight legs and hand behind the feet

  4. Moderate- toes just touching the floor 

  5. Modified- hands on knees while bending 

Quad Stretch

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  1. Using the wall for support put one hand on it

  2. Bring outside foot to hand and bring toward bottom

  3. Bend body forward as foot comes up trying to keep back straight 

  4. Reverse to other side

Inside Thigh and Triceps Stretch

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  1. Stand with feet wider than hip width 

  2. Bending to the side one leg bends and the other becomes straight 

  3. Your arm on the side with straight leg goes up and bends that the elbow

  4. Your other hand holds the elbow pulling behind your head 

  5. Reverse to the other side