Recovery and NormaTec

RECOVERY

This is the most under utilized modality in sports. Recovery is where all the good stuff happens from training and here’s why.

Recovery allows the body to:

• Increases aerobic endurance
• Balance hormonal levels
• Increases human growth hormone
• Increases strength
• Utilizes fat cells for energy
• Adaptation occurs in the exercised tissues
• Increased ability to transport and deliver Oxygen to tissues/muscles
• Restore pH balance (acid/base balance)
• Decreased inflammation in the body
• Healing from exercises induced muscle damage (normal in exercise and sport)
• Normalize energy resources
• MENTAL recovery – decrease stress response

What happens when we are NOT recovering or recovering well?

• Muscle soreness and weakness – which will affect your next workout
• Poor exercise and sport performance
• Decrease appetite which equals decrease growth and recovery
• Increased risk of infection, sickness and poor health
• Decrease quality of sleep and rest
• Gastro-intestinal abnormalities
• Increased inflammation in the body
• Mental fatigue – increase stress responses to exercise and life!

Supine Pelvic Tilts

DO's: 

• Breath while you are performing this
• Make sure you are bracing your rib cage and core properly, follow the cues and take your time
• Tilt the pelvis with your glutes and ab brace 
•  Hold this position in accordance with your program 

DO NOT's: 

• Use your legs to create movement 
• Hold your breath
• Use your neck or back muscles to create or hold any position 
• Have any pain while doing this 
• NO stiffness or tightness in the low back or neck while performing 

Clams

DO's: 

• Breath!!! 
• Maintain ab brace 
• Move slowly and deliberately 
• Feel the muscles in your hip doing the work 

DO NOT's: 

• Have pain anywhere 
• Hold your breath
• Use your back or body to create movement 
• You should not feel this exercise in your quads, hamstrings, ankles or low back - ONLY your glutes

Hamstring Fascial Stretch 

DO's and DO NOT's: 

• Relax your body - other than your quad
• Stretch to tolerance
• DO NOT cause pain in the hip, knee or ankle - though the stretch itself is uncomfortable to no push it
• Breath continuously throughout the stretch
• Hold the position for the duration of time