As a fitness coach and health platform founder, former Division I lacrosse player Katie Austin understands the importance of rest and recovery just as much as daily movement. Sure, her social media channels are mostly focused on sharing versatile exercise routines to fit your daily schedule, but her holistic approach to movement means that it also includes sharing recovery-centered content.
Right in the middle of the “10-Day Total Body Transformation” series that she has been sharing on Instagram, the 30-year-old included a rest day stretch routine to encourage recovery in the midst of consistent movement.
Rather than detracting from your workout regimen, building rest days into your routine will actually promote strength-building and cardiovascular health. With that in mind, if you’re wondering how best to spend your recovery day, try Austin’s 10 favorite stretches below.
1. Side angle pose
With your legs wide, turn your front foot to a 90 degree angle and your back foot toward the side wall. Come into a lunge toward your front foot. Place your forearm on your bent knee and extend your other arm above your head. Lean into your lunge and hold.
2. Deep runner’s lunge
Kneel on your mat on one knee. Extend your arms overhead and push your hips forward, stretching your hip flexor. Repeat on the other side.
Lay on your mat with your legs behind you. Swing one leg around and fold it underneath your torso. Lean over your legs as far as you can, resting your forearms on the mat in front of you.
4. Hip opener
Stand in a figure four position with one foot on the ground and your opposite ankle pressed into your standing knee. Come into a squat position, stretching your hips.
5. Cobra/upward-facing dog
Lay facedown on your mat. Place your hands on the mat right above your shoulders. Push up into a mini cobra position, opening your chest.
Come to a tabletop position on your hands and knees on your mat. Alternate arching your back up into cat position, pulling your navel into your spine and rounding it down while lifting your head.
7. Quad stretch
Stand on your mat. Bring one leg up behind you and catch your foot in your hand. Hold and then repeat on other side.
8. Heel digs for hamstrings
Stand on your mat, bringing one leg out in front of you and resting your heel on the mat. Bend over your outstretched leg, bringing your arms down to your ankle and swinging them up in front of you as you return to stand.
9. Hip flexor stretch hold
Stand in a slight lunge with one leg bent in front of you and the other resting back behind you. Keep your back heel off the mat. Hold and then repeat on the other side.
10. Side stretch with leg extension
Sit on the mat with one leg stretched out in front of you at a 45 degree angle and the other bent in front of your torso. Stretch over your extended leg and grab your foot. Repeat on the other side.