Post-workout is the perfect time to smooth out tender and tight muscles and flip the recovery switch by shifting to your parasympathetic nervous system. This foam roll flow hits 5 key body zones that need extra TLC. You could also use this routine later in the day or on off-days for best results.

Spend 2 minutes in each of the following positions in the exact order listed, switching sides halfway for all single-sided positions:

Triceps L/R
Lats & Serratus L/R
Spine
Quads L/R
Glutes & High Hamstrings L/R

Mix between stripping the muscle in a linear direction and pressure waving in a lateral direction. You can also stop on any hot spot or trigger point and breathe into it, contract/relax, or add movement. Use elongated inhales & exhales through the nose for each drill to further strengthen your nasal respiration, though you can still exhale through the mouth if you’d like.