Full Body Stretch // Recovery Day Workout

Full Body Stretch // Recovery Day Workout is a nice yoga inspired stretch routine from Heather Robertson. There is a lot of dynamic stretching and you also hold some of the stretches. You can use this as a recovery day workout, or you can use it like I did this morning–to finish one of Heather’s other workouts that does not include a cool down or stretch. It worked very nicely for that. The dynamic aspect acts as a cool down and also stretches you out. Unlike most of Heather’s other workouts, this workout is done voice over.

Full Body Stretch // Recovery Day Workout is 14 minutes.

  1. Flow between child’s pose and cobra
  2. In child’s pose, walk hands to one side and hold, stretching your sides
  3. Cat/cow stretch
  4. While on all 4s, extend one arm and opposite leg, raise and lower them while keeping them extended
  5. Still on all 4s, raise one arm to ceiling, looking up to your hand, then go into thread the needle pose
  6. Downward facing dog pose; raise one leg up to ceiling (3 legged dog pose) then bring knee underneath body towards chest
  7. In kneeling lunge, reach both arms overhead; lower arms into a T while twisting body to side (same side as front leg); reach one arm toward ceiling and place other hand on hamstring of back leg, looking up toward raised hand and arching spine; place one hand on floor and reach other arm to ceiling; swap hands (other on floor and other reaching to ceiling)
  8. In plank, lower to floor then into upward facing dog
  9. Repeat #7 on other side of body
  10. Repeat #8
  11. Child’s pose
  12. Forward fold, forearms crossed, holding elbows with hands, sway side to side
  13. Still in forward fold cross ankles and reach arms to floor on one side of body and hold, then walk them over to the other side of the body and hold
  14. Sit cross leg, thread fingers and stretch arms forward, rounding the back
  15. Neck circles
  16. Alternating side bends
  17. Lay on back and hug knees into chest, rock side to side, massaging the spine
  18. Alternate extending one leg straight while pulling other knee into chest
  19. Alternate curling into a ball, hugging knees to chest with extending arms out straight overhead and legs out straight
  20. Still on back, knees bent and feet on floor, twist both bent legs to one side of body (arms in cactus pose, keeping shoulders on mat)
  21. Still on back, arms still in cactus, cross legs into figure 4 and raise and lower legs in this position
  22. Bridge pose with hands clasped underneath you
  23. Full wheel pose
  24. Still on back with hands holding hamstrings, roll from neck to bottom
  25. Child’s pose
  26. Bow pose
  27. Lay on back, knees bent and feet on floor with legs wider than hip width, windshield wiper knees side to side
  28. Ends with corpse pose

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

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