Wednesday 27th December, 2023
Stretch:
Hold each position for 30s to 60s : Start with your hands and feet on the floor. Raise your butt into the air for downward-dog. Alternate between focus on stretching your shoulders and your hamstrings.
Down-dog into pigeon, keep your hips parallel to the floor, drop your chest to the floor and extend your arms forward if you need more stretch. Back to down-dog.
Raise one leg while in the down-dog and stretch your calf, hold, then switch legs.
Step the leg in the air through into a long lunge, rotate towards the ceiling away from the front leg. Change legs, repeat. Drop the rear knee, stretch out the hamstring on the forward leg, swap legs. Kneel down on both knees, sit on your heels, lean back gently and stretch your ankles and your quads out.
Do the whole thing again if you have time, feel free to add anything you need
Main effort, recovery walk:
Go for a walk in nature, boots on, take a dog if you have one.
Try and find somewhere beautiful and quiet, bathe your soul.
If you need something a little more vigorous, then add a rucksack and a heart rate monitor and go for a loaded walk/ jog. Top tip, if you’re going to do this, clear it with your walking partner first.
Photo by Drew-Dizzy-Graham via Upsplash