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All Exercises

Speed up recovery, reduce soreness, and restore muscle function

Recovery exercises

Recovery exercises are essential for muscle repair, injury prevention, and maintaining long-term performance. These exercises promote blood circulation, relieve muscle tightness, and help you recover faster after intense training sessions. Whether you’re dealing with soreness or preparing for your next workout, incorporating recovery exercises ensures you stay in peak condition while preventing overtraining and burnout.

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90 Degree Alternate Heel Touch

90 Degree Alternate Heel Touch

Core exercises
HIIT exercises
Bodybuilding exercises
+1
Bodyweight
90 Degree Heel Touch

90 Degree Heel Touch

Core exercises
HIIT exercises
Bodybuilding exercises
+1
Bodyweight
90/90 Stretch

90/90 Stretch

Stretching exercises
Mobility exercises
Recovery exercises
Cool-down exercises
+1
Bodyweight
Alternate Heel Touchers

Alternate Heel Touchers

Core exercises
Endurance exercises
HIIT exercises
Recovery exercises
+1
Bodyweight
Alternate Leg Raise

Alternate Leg Raise

Core exercises
Endurance exercises
HIIT exercises
Recovery exercises
+1
Bodyweight
Alternate Lying Floor Leg Raise

Alternate Lying Floor Leg Raise

Core exercises
HIIT exercises
Bodybuilding exercises
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Bodyweight
Back Extension On Stability Ball

Back Extension On Stability Ball

Strength exercises
Core exercises
Bodybuilding exercises
Recovery exercises
Stability ball
Back Pec Stretch

Back Pec Stretch

Stretching exercises
Mobility exercises
Recovery exercises
Cool-down exercises
+1
Bodyweight
Ball Rolling for Front Thigh

Ball Rolling for Front Thigh

Stretching exercises
Mobility exercises
Recovery exercises
Cool-down exercises
+1
Other
Bent Knee Glute Kickback

Bent Knee Glute Kickback

Strength exercises
Bodybuilding exercises
Recovery exercises
Bodyweight
Bird Dog

Bird Dog

Core exercises
Mobility exercises
Recovery exercises
Warm-up exercises
Bodyweight
Bodyweight Single Leg Deadlift

Bodyweight Single Leg Deadlift

Strength exercises
Bodybuilding exercises
Recovery exercises
Bodyweight
Bodyweight Standing Calf Raise

Bodyweight Standing Calf Raise

Strength exercises
Bodybuilding exercises
Warm-up exercises
+1
Bodyweight
Bodyweight Step Up

Bodyweight Step Up

Strength exercises
Endurance exercises
HIIT exercises
Bodybuilding exercises
+1
Bodyweight
Butterfly Yoga Pose

Butterfly Yoga Pose

Stretching exercises
Mobility exercises
Recovery exercises
Cool-down exercises
+1
Bodyweight
Cable Standing Face Pull (With Rope)

Cable Standing Face Pull (With Rope)

Strength exercises
Bodybuilding exercises
Recovery exercises
Cable
Calf Foam Roll

Calf Foam Roll

Strength exercises
Endurance exercises
Bodybuilding exercises
Recovery exercises
+1
Foam roller
Cat Cow Stretch

Cat Cow Stretch

Stretching exercises
Mobility exercises
Recovery exercises
Cool-down exercises
+1
Bodyweight
Child's Pose

Child's Pose

Stretching exercises
Mobility exercises
Recovery exercises
Cool-down exercises
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Bodyweight
Cobra Yoga Pose

Cobra Yoga Pose

Stretching exercises
Mobility exercises
Recovery exercises
Cool-down exercises
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Bodyweight
Showing 1-20 of 107 exercises

Reduce soreness, enhance flexibility, and improve muscle elasticity

Training goals for recovery and muscle repair

The primary goal of recovery exercises is to restore the body’s range of motion, prevent stiffness, and alleviate muscle soreness. Active recovery enhances circulation, which delivers nutrients to fatigued muscles and aids in toxin removal. Stretching, foam rolling, and light aerobic exercise help improve muscle elasticity and prepare the body for future high-intensity work, leading to fewer injuries and more efficient progress.

Focus on light movement, stretching, and myofascial release

Best recovery exercises for faster muscle repair

The best recovery exercises include foam rolling, dynamic stretching, yoga, and light aerobic work such as walking, cycling, or swimming. Foam rolling helps release tight fascia and reduce muscle knots, while yoga improves flexibility and promotes relaxation. Active recovery exercises like walking or light cycling keep blood flowing to muscles, aiding in faster repair and reducing DOMS (delayed onset muscle soreness). Targeting both flexibility and circulation speeds up recovery and keeps you moving efficiently.

Use foam rollers, resistance bands, or your own bodyweight for recovery

Equipment options for recovery training

Recovery exercises can be done with minimal equipment. Foam rollers are great for self-myofascial release, while resistance bands can assist in stretching and mobility exercises. Yoga mats provide a comfortable surface for bodyweight movements, and massage balls target specific muscle groups to relieve tightness. You can also use a massage gun or other recovery tools if available. The key is to focus on gentle movement and full-body recovery without overexertion.

Integrate recovery into your weekly routine for better performance

Training plans featuring recovery exercises

Recovery should be a consistent part of your routine, especially after intense training. Incorporating 1–2 active recovery days per week improves flexibility, reduces muscle tightness, and prevents overuse injuries. These recovery sessions can be as short as 20–30 minutes of gentle movement or stretching, or you can dedicate an entire day to rest and mobility work. The app helps you create a recovery plan that aligns with your goals: whether you're recovering from strength training, intense cardio, or simply need a break from high-impact activities.

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Frequently asked questions about recovery exercises

How often should I do recovery exercises?

You should aim to include recovery exercises 1–2 times per week. They can also be performed after intense workouts as part of your cool-down routine. On active recovery days, focus on light movement, stretching, and foam rolling. The frequency depends on your training intensity and recovery needs, but consistency is key to reducing injury and improving performance over time.

Do I need equipment for recovery exercises?

No, many recovery exercises can be done using just your bodyweight. However, tools like foam rollers, resistance bands, or massage guns can enhance the recovery process. Foam rolling and using a massage gun help release tension in specific muscle groups, while bands assist with stretching and mobility exercises. Having the right equipment makes recovery more effective but isn’t necessary for progress.

Can recovery exercises help prevent injuries?

Yes, regular recovery exercises enhance flexibility, reduce muscle tightness, and improve overall joint mobility, all of which play a crucial role in injury prevention. They also help correct postural imbalances and ensure that your muscles recover evenly, so you’re not overloading any one area. Consistent recovery routines reduce the risk of strains, sprains, and other overuse injuries.

How do recovery exercises help after intense training?

Recovery exercises help by improving blood flow to fatigued muscles, which speeds up the delivery of nutrients and the removal of waste products like lactic acid. Stretching and foam rolling also alleviate tightness, reducing DOMS (delayed onset muscle soreness). Active recovery keeps the muscles moving gently, reducing stiffness and improving flexibility, so you're ready for your next workout.

What are the best recovery exercises?

The best recovery exercises include foam rolling, dynamic stretching, yoga, and light aerobic exercises like walking or cycling. These exercises promote muscle relaxation, improve flexibility, and boost circulation to help muscles recover faster. Foam rolling is especially useful for releasing tight spots, while yoga helps improve posture and range of motion.