Flexibility & Post-workout Recovery Guide
Purpose
Quick, effective stretching routines designed for recovery, injury prevention, and improving flexibility for tennis, golf, and climbing performance. Includes specific post-workout recovery sequences and general flexibility maintenance.
Table of Contents
- Flexibility & Post-workout Recovery Guide
Post-Workout Recovery Stretches
Day-After Workout Recovery
Purpose: Target specific muscles worked the previous day to reduce soreness, improve circulation, and enhance recovery Timing: 24-48 hours after your workout when muscles are most tight Benefits: Faster recovery, reduced DOMS, maintained flexibility during muscle building
Tuesday Morning: Post-Cardio + Core Recovery (8 minutes)
After Monday's cardio and core session
Core & Lower Back Relief (4 minutes)
Cat-Cow Stretches
Setup: 10 slow cycles
- Hands and knees position
- Arch back (cow), then round spine (cat)
- Move slowly with breath
Why: Mobilizes spine after core work, relieves tension
Child's Pose
Setup: 60 seconds
- Kneel, sit back on heels
- Fold forward with arms extended
- Rest forehead on ground
Why: Decompresses lower back, stretches core muscles
Lying Spinal Twist
Setup: 45 seconds each side
- Lie on back, drop knees to one side
- Keep shoulders on ground
- Breathe deeply into stretch
Why: Releases obliques and lower back from rotational core work
Knee-to-Chest Stretch
Setup: 30 seconds each leg
- Lie on back, pull one knee to chest
- Keep other leg straight on ground
- Feel stretch in hip and lower back
Why: Relieves hip flexor tension from cardio
Legs & Glutes (4 minutes)
Standing Calf Stretch
Setup: 45 seconds each leg
- Face wall, hands against wall
- Step back with one leg, keep heel down
- Lean forward to feel calf stretch
Why: Releases calves from cardio impact
Standing Quad Stretch
Setup: 45 seconds each leg
- Stand on one leg, pull other heel to glute
- Use wall for balance if needed
- Feel stretch in front of thigh
Why: Lengthens quads after cardio work
Figure-4 Hip Stretch (Standing)
Setup: 45 seconds each leg
- Place ankle on opposite knee
- Sit back into stretch
- Use wall for balance
Why: Opens hips, relieves glute tension from cardio
Wednesday Morning: Post-Push Day Recovery (10 minutes)
After Tuesday's push workout with gym buddy
Chest & Front Shoulder Opening (5 minutes)
Doorway Chest Stretch
Setup: 60 seconds each arm
- Place forearm on doorframe
- Step forward through doorway
- Feel stretch across chest and front shoulder
Why: Counteracts chest press tightness, improves posture
Cross-Body Shoulder Stretch
Setup: 45 seconds each arm
- Bring arm across chest at shoulder height
- Use other hand to gently pull closer
- Feel stretch in back of shoulder
Why: Releases front deltoids from shoulder press work
Overhead Tricep Stretch
Setup: 45 seconds each arm
- Reach arm overhead, bend elbow behind head
- Use other hand to gently pull elbow
- Feel stretch along back of arm
Why: Lengthens triceps after pressing movements
Prayer Stretch (Wrist Flexors)
Setup: 30 seconds
- Palms together in front of chest
- Lower hands while keeping palms together
- Feel stretch inside forearms
Why: Relieves forearm tension from gripping
Upper Back & Neck (5 minutes)
Thread the Needle
Setup: 45 seconds each side
- Hands and knees position
- Thread one arm under the other
- Feel rotation in thoracic spine
Why: Mobilizes thoracic spine, counteracts forward posture
Upper Trap Stretch
Setup: 30 seconds each side
- Tilt head to one side
- Place hand behind back
- Feel stretch in neck/shoulder
Why: Releases neck tension from shoulder work
Shoulder Rolls
Setup: 10 backward, 10 forward
- Lift shoulders up, back, down, forward
- Large, controlled circular movements
- Focus on full range of motion
Why: Decompresses shoulders after heavy pressing
Cat-Cow Stretches
Setup: 10 cycles
- Hands and knees position
- Arch back (cow), then round spine (cat)
- Move slowly with breath
Why: General spinal mobility after upper body work
Saturday Morning: Post-Pull Day Recovery (10 minutes)
After Friday's pull-focused session
Back & Posterior Chain (6 minutes)
Child's Pose with Side Reach
Setup: 60 seconds each side
- Start in child's pose
- Walk hands to one side
- Feel stretch along ribs and back
Why: Stretches lats and sides after pulldowns/rows
Doorway Chest Stretch
Setup: 60 seconds each arm
- Place forearm on doorframe
- Step forward through doorway
- Feel stretch across chest
Why: Opens chest to balance out all the pulling work
Cat-Cow Stretches
Setup: 10 slow cycles
- Hands and knees position
- Arch and round spine slowly
- Coordinate with breathing
Why: Mobilizes spine after rowing movements
Seated Forward Fold
Setup: 90 seconds
- Sit with legs extended
- Fold forward over legs
- Reach toward feet
Why: Stretches entire posterior chain
Arms & Shoulders (4 minutes)
Cross-Body Shoulder Stretch
Setup: 45 seconds each arm
- Bring arm across chest
- Use other hand to pull closer
- Feel stretch in rear delt
Why: Releases rear delts after face pulls/reverse flies
Overhead Tricep Stretch
Setup: 45 seconds each arm
- Reach overhead, bend elbow behind head
- Gentle pull with other hand
- Feel stretch in tricep
Why: Balances bicep work with tricep lengthening
Gentle Arm Circles
Setup: 10 forward, 10 backward each arm
- Stand with arms extended
- Make large, controlled circles
- Gradually increase range
Why: General shoulder mobility after pulling stress
Sunday Morning: Post-Leg Day Recovery (12 minutes)
After Saturday's leg power session
Hip & Glute Release (6 minutes)
Figure-4 Hip Stretch (Lying)
Setup: 90 seconds each leg
- Lie on back, ankle on opposite knee
- Pull thigh toward chest
- Feel deep hip stretch
Why: Opens hips after hack squats and leg work
Lying Spinal Twist
Setup: 60 seconds each side
- Lie on back, drop knees to side
- Keep shoulders grounded
- Breathe into the twist
Why: Releases lower back tension from heavy leg work
Happy Baby Pose
Setup: 60 seconds
- Lie on back, grab outside of feet
- Pull knees toward armpits
- Rock gently side to side
Why: Deep hip opening, lower back decompression
Quad & Hamstring Balance (6 minutes)
Standing Quad Stretch
Setup: 60 seconds each leg
- Pull heel toward glute
- Use wall for balance
- Feel stretch in front of thigh
Why: Lengthens quads after leg extensions and squats
Standing Hamstring Stretch
Setup: 60 seconds each leg
- Place heel on elevated surface
- Lean forward keeping back straight
- Feel stretch in back of thigh
Why: Maintains hamstring length after RDLs
Standing Calf Stretch
Setup: 45 seconds each leg
- Hands against wall, step back
- Keep heel down, lean forward
- Feel stretch in calf
Why: Releases calves after calf raises
Hip Flexor Stretch (Standing Lunge)
Setup: 45 seconds each leg
- Step into lunge position
- Push hips forward
- Feel stretch in front of back leg
Why: Opens hip flexors after heavy leg training
Recovery Stretching Guidelines
Timing Recommendations:
- Optimal window: 6-24 hours after workout
- Too early: Immediately post-workout (focus on cooling down)
- Too late: 48+ hours (benefits diminish)
Intensity Guidelines:
- Gentle discomfort: Normal and beneficial
- Sharp pain: Stop immediately
- Progression: Gradually increase stretch over 30-45 seconds
- Breathing: Deep, relaxed breathing throughout
What to Expect:
- Day 1: Muscles feel tight but stretching feels good
- Day 2: Peak soreness, stretching provides most relief
- Day 3: Soreness decreasing, maintain flexibility
Benefits You'll Notice:
- Reduced morning stiffness after workouts
- Faster recovery between sessions
- Maintained flexibility while building muscle
- Better workout performance from improved mobility
Thursday Pre-Tennis Preparation
Complete Pre-Tennis Warm-up (15 minutes)
Purpose: Prepare your body for tennis while addressing wrist pain and preventing injury Timing: 30-45 minutes before playing tennis Focus: Dynamic preparation + wrist care
Wrist & Forearm Prep (3 minutes)
Essential for tennis racquet grip and preventing pain
Wrist Circles
Setup: 10 circles each direction with both wrists
- Extend arms forward, make fists
- Gentle, full range of motion circles
- Keep movements controlled
Why: Lubricates wrist joints, reduces stiffness
Prayer Stretch (Wrist Flexors)
Setup: 30 seconds
- Palms together in front of chest
- Lower hands while keeping palms together
- Feel stretch along inside of forearms
Why: Counteracts gripping tension from daily activities
Reverse Prayer (Wrist Extensors)
Setup: 30 seconds
- Back of hands together in front of chest
- Lower hands while keeping backs together
- Feel stretch along outside of forearms
Why: Critical for tennis players to balance grip strength
Tendon Glides
Setup: 10 slow cycles
- Arm extended forward, palm up
- Move through positions: straight fingers → hook → fist → fingertips to palm
- Smooth, controlled movements
Why: Prevents tendon adhesions, improves circulation
Dynamic Tennis Warm-up (8 minutes)
Arm Swings & Circles (1 min)
Setup: 10 each direction
- Forward/backward swings: 10 each direction
- Cross-body swings: 10 each direction
- Large circles: 10 forward, 10 backward
- Focus: Gradually increase range of motion
Tennis-Specific Movements (2 min)
Setup: 15 swings each
- Shadow forehand swings: Slow, controlled movement
- Shadow backhand swings: Focus on form
- Service motion: 10 slow overhead movements (no ball)
- Focus: Movement quality over speed
Lower Body Tennis Prep (3 min)
Setup:
- Leg swings: 10 forward/back each leg
- Lateral leg swings: 10 side-to-side each leg
- Mini lunges: 5 each direction (forward, lateral, reverse)
- Calf raises: 15 to prepare for court movement
Core Activation (2 min)
Setup:
- Standing spinal twists: 10 each direction
- Standing knee raises: 10 each leg
- Light jumping jacks: 20 to elevate heart rate
- Focus: Activate core for rotational power
Final Tennis Preparation (4 minutes)
Shoulder & Back Opening
- Doorway chest stretch: 30 seconds each arm
- Cross-body shoulder stretch: 30 seconds each arm
- Cat-cow stretches: 10 cycles for spinal mobility
Hip Opening for Court Movement
- Standing hip circles: 10 each direction
- Standing figure-4 stretch: 30 seconds each leg
- Standing quad stretch: 30 seconds each leg
Mental Preparation
- Deep breathing: 1 minute focused breathing
- Visualization: Picture successful shots and movement
- Positive self-talk: Remind yourself of recent improvements
Work Break Movement (5 minutes)
Quick Desk Break Stretches
Purpose: Combat desk posture, reduce tension, refresh energy Perfect for: Between meetings, afternoon energy dips, eye strain relief Equipment: Just your desk/chair
Option A: Seated Desk Stretches (3 minutes)
Neck & Shoulder Relief
- Neck tilts: Ear to shoulder, 15 seconds each side
- Shoulder rolls: 10 backward, 10 forward
- Upper trap stretch: Hand behind back, tilt head away, 20 seconds each
Spinal Mobility
- Seated spinal twist: Hand on back of chair, rotate, 20 seconds each direction
- Seated backbend: Hands behind head, open chest, 15 seconds
- Forward fold: Fold over legs, let arms hang, 30 seconds
Wrist Care (Important for your pain)
- Wrist circles: 10 each direction
- Prayer stretch: 20 seconds
- Shake out hands: 10 seconds vigorously
Option B: Standing Movement Break (5 minutes)
Energy Boost Sequence
- Standing forward fold: 30 seconds, sway side to side
- Standing backbend: Hands on lower back, gentle arch, 15 seconds
- Standing side stretch: Reach overhead and lean, 20 seconds each side
- Hip circles: 10 each direction
- Calf raises: 15 reps
- Deep breathing: 30 seconds with arm movements
Eye Relief (Bonus)
- Look far distance: Out window for 20 seconds
- Eye circles: 5 each direction
- Palming: Cover eyes with palms, rest 15 seconds
Evening Recovery Routine (10-15 minutes)
Post-Workout or End-of-Day Deep Stretching
Purpose: Release tension, improve flexibility, prepare for quality sleep Timing: Before bed or after dinner Focus: Deep, restorative stretches
Lower Body Focus (6 minutes)
Hip Flexor Stretch
- Setup: Low lunge position, back knee on ground (or standing version)
- Hold: 45 seconds each leg
- Focus: Feel stretch in front of back leg
- Why: Counteracts sitting posture
Figure-4 Hip Stretch
- Setup: Lying on back, ankle on opposite knee
- Hold: 45 seconds each leg
- Progression: Gently pull thigh toward chest
- Why: Opens hips for better court movement
Hamstring Stretch
- Setup: Lying on back, towel around foot
- Hold: 45 seconds each leg
- Focus: Keep straight leg, relax into stretch
- Why: Essential for tennis reach and golf posture
Calf Stretch Against Wall
- Setup: Hands against wall, step back into stretch
- Hold: 45 seconds each leg
- Progression: Bent knee version for deeper calf
- Why: Prevents tightness from court sports
Upper Body & Spine (6 minutes)
Doorway Chest Stretch
- Setup: Forearm on doorframe, step through
- Hold: 45 seconds each arm
- Focus: Feel stretch across chest and front shoulder
- Why: Counteracts forward posture
Thread the Needle
- Setup: Hands and knees, thread one arm under the other
- Hold: 30 seconds each side
- Focus: Feel rotation and stretch between shoulder blades
- Why: Improves thoracic spine mobility for golf/tennis
Child's Pose with Side Reach
- Setup: Kneel and fold forward, walk hands to one side
- Hold: 45 seconds each side
- Focus: Feel stretch along ribs and back
- Why: Lengthens often-tight side body
Gentle Spinal Twist (Lying)
- Setup: Lying on back, drop knees to one side
- Hold: 60 seconds each side
- Focus: Keep shoulders down, breathe deeply
- Why: Releases lower back tension
Relaxation Finish (3 minutes)
Legs Up the Wall
- Setup: Lie with legs elevated against wall
- Hold: 2 minutes
- Focus: Complete relaxation, slow breathing
- Why: Reduces leg swelling, calms nervous system
Final Deep Breathing
- Setup: Comfortable lying position
- Duration: 1 minute
- Focus: 4-count inhale, 6-count exhale
- Why: Activates parasympathetic nervous system for sleep
Weekend Deep Flexibility (20 minutes)
Comprehensive Flexibility Session
Purpose: Address all major muscle groups, prepare for upcoming week Timing: Saturday or Sunday when you have more time Focus: Systematic full-body flexibility improvement
Full Body Flow Sequence (20 minutes)
Warm-up Movement (3 minutes)
- Cat-cow stretches: 10 cycles
- Hip circles: 10 each direction
- Arm circles: 10 forward, 10 backward
- Gentle jumping jacks: 30 seconds
Lower Body Deep Stretches (8 minutes)
- Deep lunge with back knee down: 60 seconds each leg
- Pigeon pose (or figure-4): 90 seconds each leg
- Seated forward fold: 90 seconds
- Butterfly stretch: 60 seconds
- Standing quad stretch: 45 seconds each leg
- Standing calf stretch: 45 seconds each leg
Upper Body & Spine (7 minutes)
- Doorway chest stretch: 60 seconds each arm
- Cross-body shoulder stretch: 45 seconds each arm
- Overhead tricep stretch: 45 seconds each arm
- Seated spinal twist: 60 seconds each direction
- Gentle backbend: 30 seconds
- Side body stretch: 45 seconds each side
Cool Down & Integration (2 minutes)
- Child's pose: 60 seconds
- Gentle movement: Slowly roll to standing
- Final breathing: 30 seconds deep breaths
Wrist Care & Prevention
Specific Exercises for Wrist Pain Management
Purpose: Address your wrist pain, prevent tennis-related injury Frequency: Daily if experiencing pain, 3x/week for prevention Important: Stop if any exercise increases pain
Daily Wrist Maintenance (5 minutes)
Morning Wrist Wake-up
- Gentle circles: 10 each direction, both hands
- Flexor stretch (prayer): 30 seconds
- Extensor stretch (reverse prayer): 30 seconds
- Tendon glides: 10 cycles each hand
Throughout the Day
- Hourly wrist circles: 5 each direction
- Shake hands out: 10 seconds every 2 hours
- Prayer stretch: 15 seconds during work breaks
Pre-Tennis Essential
- All morning exercises +
- Grip strengthening: Squeeze tennis ball 10 times
- Resistance band external rotation: Light resistance, 15 reps
Strengthening for Prevention (3x/week)
Wrist Strengthening (Light Weights)
- Wrist curls: 1kg weight, 15 reps
- Reverse wrist curls: 1kg weight, 15 reps
- Radial/ulnar deviation: Side-to-side movement, 15 reps
Grip Strengthening
- Tennis ball squeezes: 15 reps, hold 5 seconds
- Finger extensions: Rubber band around fingers, open against resistance
- Dead hangs: 15-30 seconds from pull-up bar (if available)
Pain Management Techniques
When Experiencing Pain:
- Ice after tennis: 10-15 minutes
- Gentle stretching: No forcing, respect pain limits
- Rest from aggravating activities: Modify grip or technique
- Consider: Anti-inflammatory if approved by doctor
Red Flags (See a professional):
- Sharp, shooting pain
- Numbness or tingling
- Pain that worsens with rest
- Grip strength significantly decreased
Implementation Guidelines
Daily Minimums
- 2-3 wrist exercises throughout the day
- 1 posture break every 2 hours
- 5-minute evening routine before bed
Weekly Targets
- Pre-tennis preparation every Thursday
- 2-3 work break sessions during office days
- 1 deep flexibility session on weekend
- Daily wrist care if experiencing pain
Progression Strategy
- Week 1-2: Focus on consistency, gentle ranges
- Week 3-4: Gradually increase hold times
- Month 2+: Add more challenging stretches
- Always: Listen to your body, never force
Flexibility Success Tips
Consistency beats intensity - 5 minutes daily is better than 30 minutes once weekly. Breathe deeply during all stretches. Never stretch into sharp pain - mild discomfort is normal, pain is not.
Wrist Pain Priority
Your wrist pain should improve with consistent care, but don't ignore worsening symptoms. Consider getting evaluated by a sports medicine professional if pain persists or worsens despite proper stretching and strengthening.
Related Resources
- Enhanced Workout Plan - Main training schedule that complements this flexibility work
- Exercise Guides - Form instructions for any strength exercises mentioned
- Equipment Guide - Tools that can support your flexibility work