Name: Playbook - Andrea Bernad - Recover & Release
Uploaded: 2023-07-22T17:24:09.699Z
Duration: 25 min
Description: Recover & Release

In this cool down and stretching workout you start  with slow walk on the treadmill or outdoor if you like for 5 - 10 mins just to bring your heart rate down gradually. 
Then you perform 7 static stretches, followed up by 5 - 10 mins savasana pose for relaxation and deep breathing which is also beneficial to reduce stress.
And remember to take your time with each stretch, holding each position for 15 - 30 seconds and breathing deeply. 
This cool down will help you improve your flexibility, reduce muscle soreness, and promote relaxation and recovery. 🙌🏼♥️🙌🏼

• set the speed to 4.5km - 5km
• walk with proper form
• keep your back straight, shoulders back and eyes looking forward
• once you take your hands off the handrails, leave them off.

Treadmill walk

- Stand with your feet hip-width apart and extend the right leg in front of you with your heel on the floor
- Keep your back straight, hinge forward at your hips until you feel a stretch in the back of your leg
- Hold for 15 - 30 seconds

Standing right hamstring stretch

- Stand with your feet hip-width apart and extend the left leg in front of you with your heel on the floor
- Keep your back straight, hinge forward at your hips until you feel a stretch in the back of your leg
- Hold for 15 - 30 seconds

Standing left hamstring stretch

- Stand with your feet hip-width apart  and lift right foot up behind you, bending the knee so that your heel is close to your buttocks 
- Hold onto your right ankle with your hand and use other hand to balance yourself 
- Hold for 15 - 30 sec

Standing right quadriceps stretch

- Stand with your feet hip-width apart  and lift left foot up behind you, bending the knee so that your heel is close to your buttocks 
- Hold onto your left ankle with your hand and use other hand to balance yourself 
- Hold for 15 - 30

Standing left quadriceps stretch

- Stand facing a wall or chair with your feet hip-width apart
- Step with the right foot back, keeping your heel on the floor
- Lean forward slightly, keeping your back straight, until you feel a stretch in your calf
- Hold for 15 - 30 seconds

Standing right calf stretch

- Stand facing a wall or chair with your feet hip-width apart
- Step with the left foot back, keeping your heel on the floor
- Lean forward slightly, keeping your back straight, until you feel a stretch in your calf
- Hold for 15 - 30 seconds

Standing left calf stretch

- Raise right arm above your head and bend your elbow, bringing your hand behind your head
- Use your left hand to gently push your right elbow back until you feel a stretch in your triceps
- Hold for 15 - 30 seconds

Standing right triceps stretch

- Raise left arm above your head and bend your elbow, bringing your hand behind your head
- Use your right hand to gently push your left elbow back until you feel a stretch in your triceps
- Hold for 15 - 30 seconds

Standing left triceps stretch

- You can do this stretch standing or sitting upright 
- Bring your right arm across your chest, holding with your opposite arm
- Keep your shoulders relax
- Hold for 15 - 30 seconds

Standing right shoulder stretch

- You can do this stretch standing or sitting upright 
- Bring your left arm across your chest, holding with your opposite arm
- Keep your shoulders relax
- Hold for 15 - 30 seconds

Standing Left shoulder stretch

- Sit on the floor with your legs extended in front of you
- Cross the right leg over the left one, placing your right foot flat on the floor next to your left knee
- Twist your torso to the right side, placing the left elbow on the outside of your right knee
- Hold for 15 - 30 seconds

Seated spinal twist (to the right side)

- Sit on the floor with your legs extended in front of you
- Cross the left leg over the right one, placing your left foot flat on the floor next to your right knee
- Twist your torso to the left side, placing the right elbow on the outside of your left knee
- Hold for 15 - 30 seconds

Seated spinal twist (to the left side)

- Sit on your knees with your feet together and your knees apart
- Lean forward, placing your forehead on the floor and stretching your arms out in front of you
- Hold for 15 - 30 seconds

Child pose

- Lie flat on your back with your arms at your sides and your palms facing up
- Close your eyes and breathe deeply, relaxing your muscles and allowing your body to fully rest for 5 - 10 minutes