What you do after training matters as much as the session itself. A short, consistent routine makes it easier to turn up the next day. Here is a simple 10-minute routine you can do at home.
1. Slow down for 2 minutes
Walk or move gently until your breathing settles. Do not stop suddenly.
2. Stretch the muscles you used for 4 minutes
Hold each stretch for 20 to 30 seconds without bouncing. Cover calves, hamstrings, hips and shoulders.
3. Add a massage tool for 3 minutes
Many people use a percussion massage gun on large muscle groups after a workout. Keep it off bones, joints and injuries, and stay within the instructions that come with it. See our Deep Tissue Percussion Massage Gun.
4. Drink water and eat something sensible
Rehydrate and have a balanced meal or snack within a couple of hours.
5. Plan your rest day
Take at least one lighter day a week. Easy walking and gentle stretching count.
Some people also use muscle stimulation devices as part of their post-training routine, such as the TENS Muscle Recovery Device. Read the safety notes first, and talk to your doctor if you have a medical condition, a pacemaker or are pregnant.
Our products are not medical devices and are not intended to diagnose, treat or cure any condition.