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Thrive


YMCA Workouts

Relax and Recover

Stretch out your soreness with this calming routine.

Equipment: mat, foam roller, tennis ball

Recovery Workout

Perform each stretch for 1 minute. Go through 3 times.

No. Exercise Instructions  
1 Squat Hip Opener Stretch Squat down to nearly sitting position and place elbows inside knees for support. Gently rock side to side to stretch hips. Show Me
2 Child's Pose Begin on hands and knees, with knees spread open while toes stay touching. Slowly push backward to sit on your heels while upper body bends forward onto mat. Extend arms in front of you, palms down. Show Me
3 Moving Pyramid with Shoulder Opener Place feet in wide stance. Right foot faces forward, left foot faces out. Keep legs straight as you reach right arm down to right ankle. Reach left arm to ceiling and look up toward it. Now, gently bend right knee to 90-degree angle and back. Switch sides. Show Me
4 Downward Dog Paddle Begin on hands and knees. Spread fingers wide and push up through palms as you fully straighten arms and legs. Alternate lifting heels off mat and pressing them back down. Show Me
5 Downward Dog Toe Raise Begin on hands and knees. Spread fingers wide and push up through palms as you fully straighten arms and legs. Lift heels off mat, hold, and lower back down. Show Me
6 Tabletop Raise Sit on mat with knees bent. Place hands behind you, fingers pointing forward. Lift torso off mat until it is parallel to the floor. Knees should be at a 90-degree angle. Pause then lower back down. Show Me
7 Roller Stretch for Chest Lie on the mat and place a foam roller underneath your spine. Keep feet planted to support lower back. Release arms out to sides to stretch chest and back. Show Me
8 Tennis Ball Stretch for Glutes Sit with left leg straight and right leg bent. Place hands behind you for support. Lift hips and place tennis ball under right glute. Open and close right knee for stretch. Switch legs. Show Me
9 Tennis Ball Stretch for Shoulders Lie back on mat with knees bent. Place tennis ball under right shoulder. Lift hips up into bridge position. Gently rock side to side for stretch. Switch shoulders. Show Me
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YMCA of Middle Tennessee

Association Office
1000 Church St.
Nashville, TN 37203
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