When was the last time you did a proper cool down after a workout? If “I can’t remember” is your best guess,  you’re not alone. 

Recovery is one of those things we all know to be important but rarely manage to prioritise; it doesn’t feel as directly productive as strength training or going for a run, so it’s easy to let it slip to the bottom of your priorities list.

But following a proper recovery routine isn’t just crucial for reducing muscle soreness after a tough workout. Stretching and mobility-focused exercises can improve performance. Not only can they help to heal the micro-tears that form during exercise by boosting blood flow to the area, but they can aid the breakdown of lactic acid in the muscles and help to improve the range of motion in your joints – allowing you to perform better the next time you exercise.  

The start of a new year is the perfect time to switch up your routine, so we asked Cody Mooney, director of performance at the mobility and recovery app Pliability, to share a simple recovery routine you can incorporate into your workout schedule. 

Doing these exercises daily (or, at the very least, three times a week as part of a pre- or post-workout routine) will help you to build stronger and more adaptive muscles while reducing DOMS and helping your body to cope with your training load.  

To follow this recovery routine, you’ll need some space on the floor and something soft to work on, like a yoga mat. Each of the moves should be held for two minutes in total.

Only stretch as far as you feel comfortable with – it’s normal to experience a little bit of discomfort and tightness when you’re deep in a stretch, but you should never experience pain. If you start to feel pain while stretching, loosen the stretch until you stop feeling any pain.  

Dragon pose

This pose is designed to target the hip flexors and quads. The further you sink into your right knee, the greater stretch you’ll get in your hip flexors.

How to do a dragon pose

1. Start on your hands and knees
2. Step your right leg forward, lengthening your left leg behind you
3. Bring both your hands to your right knee, keeping your spine tall
4. Sink into your front knee, allowing the top of your left leg to release towards the floor 

Lizard pose

This stretch is brilliant for releasing tension in the hips, groin, quads and hamstrings. It can be tricky to begin with, so don’t be disheartened if you find it hard to get low in the stretch to begin with.

How to do lizard pose

1. Start on your hands and knees
2. Step your right foot forward and lengthen your left leg behind you
3. Bring your hands or forearms (depending on your flexibility) to the inside of your right foot 

Saddle pose

This move targets the hip flexors and quads as well as the abdominal muscles. It’s easily adapted depending on your level of flexibility; you can start with a cushion under your back and head and work towards lowering your body towards the floor over time.

How to do saddle pose

1. Start on your hands and knees
2. Spread your knees wide and bring your toes together
3. Sit on your feet with your spine tall
4. Lean back on your hands, moving down to your elbows or upper back depending on your flexibility  

Half-split pose

Give your hips a nice workout with this move designed to elongate the spine and stretch the hamstring and hip flexors.

How to do half-split pose

1. Start on your hands and knees
2. Step your right leg forward between your hands and place your heel on the ground with your toes facing the sky
3. Shift your bottom back so your right leg is as straight as possible
4. Lean your upper body in towards your right leg
5. Let your hands walk as far forward as you can while letting your head and chest sink in toward your right leg
6. Keep your right hip directly over your right knee 

Images: Getty