**WEBCAST** Reach, Roll & Release: Exercise Recovery Series

12/04/2020 05:30 PM - 06:15 PM MT




An introduction to basic recovery techniques, this program is designed to equip you with the skills and knowledge necessary to decrease pain, improve flexibility and range of motion, and help you to reach your fitness goals! It might not be your typical workout, but we assure that your body will be thankful you joined. We will discuss a new technique every week including band-assisted and active stretching as well as self-massage, progressive muscle relaxation, and reflexology...just to name a few!



You MUST register to recieve the confirmation email with the link to participate!


If you have limited range of motion or low grip/hand strength, we reccommend having a friend or family member join this session!

Finish the week out right and make the most of the hard work you have done with 30 minutes of recovery! We will work to improve flexibility, increase strength, and expand your range of motion in each session while sharing the knowledge you need to combat muscle soreness, pain, and tension after those hard workouts throughout the week. Proper recovery increases the bloodflow to your muscles, stimulates growth and healing, and retrains your muscles to comfortably get just *that much* longer.

Adaptive Adventures programs offer a variety of high intensity and stregth based fitness programs that encourage you to push your physical limit daily. Though these programs typically involve short warm-up and cool-down exercises that increase and decrease your heart rate, it isn't often that much time is spent on recovery. This program is designed to show you the best ways to stretch and care for yourself after exercise and give your body the help it needs to do its thing and be the best it can be!

Recovery of tissues including muscles, tendons, and other connective fascia is so important and so often overlooked when fitness is considered. Recovery of the body and mind through stretching, meditation, breathwork, massage, myofascial release, pressure point therapies, and other techniques is proven to be effective in diminishing risk of injury, boosting regeneration of both body and nervous tissue, improve mental health, and increase exercise performance.


Self-Massage, Pressure Points, and Myofascial Release (12/4):

Self Massage and other manual tissue work stimulates muscles to release spots of tension, decreasing pain and sorenes after exercise. The release of tension and "knots" in muscles allow for increased circulation and allow the muscle fibers to contract and release without impingement, decreasing the risk of muscular injury. Tissue work can also reduce chronic and defferred pain when done properly, improving flexibility, range of motion, and quality of life. These techniques also target connective tissues (ligaments, tendons, and myofascia) surrounding joints and muscles to further improve flexibility and range of motion. Tissue work can be done with your hands, elbows, and various equiptment such as balls, rollers, and plastic massage tools. If you have limited range of motion or conditions affecting your grip or finger strength, it is reccommended that you have a friend or family member present to assist during this session. If you will be participating and do not have someone around, that is alright, long handled objects can provide the leverage and extra reach necessary for much of the session!

Suggested Equipment Substitute "Equipment"
Massage tool (ex. knobber, theracane) Wooden spoon, plastic spatula, rounded stone
2 Massage Balls Tennis Ball, Raquetball, Dryer Ball, Lacrosse Ball, Baseball
1 Nylon Sock 1 Long Sock
Frozen Dixie Cup Filled w/ Water Frozen Water Bottle Filled w/ Water
Yoga Mat (Optional) Towel, Blanket
Foam Roller Rolling Pin, Glass Cup
Water Bottle N/A
Device w/ ZOOM N/A


For questions, please contact Emily Lovell at: intern@adaptiveadventures.org


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