Although as a trainer I’m known for my high-intensity programs, HIIT training isn’t the only style of movement I include in my routine. I’m a huge fan of weight training, walking and active recovery sessions to release tight muscles and keep you feeling your best.
This low-impact workout is the perfect way to fit a full-body stretch session into your day or week, focusing on releasing tension from your head to your toes in just 12 minutes. It starts with upper body exercises that work your shoulders, back and neck, before moving to your core, and finishing with your legs, hips and glutes. Grab a short resistance band (that’s the only equipment you need!) and let’s get started.
12-Minute Low-Impact Recovery Workout
Band Pull Aparts – 30 seconds
Step 1: Standing with your feet flat in a comfortable stance, hold one hand on each end of the recovery band with an overhand grip (palms facing down) and extend your arms directly in front of your chest, ensuring that your elbows are completely locked. This is your starting position.
Step 2: Using the muscles in your shoulders and back, pull the recovery band ends outwards and backwards until your arms are in line with your shoulders. You should feel a small squeeze between your shoulder blades.
Step 3: Hold this position briefly before gently drawing the ends of the recovery band together to return to the starting position. Repeat.
Shoulder Rotation – 30 seconds
Step 1: Standing with your feet shoulder-width apart, hold a recovery band with both hands in front of your chest in a wide, overhand grip (palms facing the ground), and lock out your elbows to extend your arms. This is your starting position.
Step 2: Using the muscles in your shoulders and arms, slowly raise the recovery band upwards above your head. Gently draw your shoulder blades together to lower the band behind your back, keeping your arms remain straight for the entire movement and engaging your core muscles to support your lower back.
Step 3: Draw your shoulder blades together as you raise the band from behind you and up overhead. Slowly lower your arms in front of you to return to the starting position, continuing to keep your arms straight and using your abdominals to support your lower back. Repeat.
Anterior Deltoid – 30 seconds per side
Step 1: Standing with your feet hip-width apart, hold a recovery band in your right hand and bring your right arm over your right shoulder and your left arm under your left armpit. With your left hand grab onto the recovery band behind your back so that it is placed between your shoulder blades. This is your starting position.
Step 2: While keeping your chest proud, gently pull on the recovery band with your top hand to increase the stretch. The band should be tight enough for you to feel a small squeeze at the front of your shoulders.
Step 3: Hold this position for the specified amount of time before repeating on the other side, breathing deeply throughout.
Cat Cow – 30 seconds
Step 1: Start on all fours on a yoga mat with your knees below your hips and your hands below your shoulders. While keeping your spine in a neutral tabletop position, draw your shoulder blades down and back. Think about drawing your belly button towards your spine to engage your core. This is your starting position.
Step 2: Lift your chin and allow your stomach to sink towards the floor. Create space between your shoulders and ears by drawing your shoulder blades down and back. This is called Cow.
Step 3: Press your hands and knees into the mat, draw your chin to your chest and draw your stomach in to curl your spine. This is called Cat. Continue to move between Cat and Cow.
Four-Point Thoracic Rotation – 30 seconds per side
Step 1: Start on all fours with your knees below your hips and your hands below your shoulders. While keeping your spine in a neutral tabletop position, draw your belly button towards your spine to engage your core, and draw your shoulder blades down and back. Rotate your torso to bring your right elbow towards your left elbow, keeping your lower body as still as possible. This is your starting position.
Step 2: Slowly rotate your torso to open your chest and point your elbow towards the ceiling, or as far as you can while maintaining a neutral spine and keeping your lower body as still as possible. Hold this position for approximately three to five seconds, breathing deeply throughout.
Step 3: Rotate your torso towards your left elbow to return to the starting position. Hold this position for approximately three to five seconds, breathing deeply throughout. Repeat for 30 seconds on each side.
Lats (Sides) – 30 seconds
Step 1: Start on all fours on a yoga mat with your knees below your hips and your hands below your shoulders.
Step 2: Draw your glutes towards your heels and lower your torso towards your thighs. At the same time, extend your arms straight in front of you on the mat, resting your head on the mat between your arms. Draw your shoulder blades down and back. Hold this position, breathing deeply throughout.
Abs – 30 seconds
Step 1: Start by lying flat on your stomach on a yoga mat, resting your forearms on the mat on either side of your chest.
Step 2: Press your hands into the mat and slowly lift your chest as your arms straighten. Draw your shoulder blades down and back. Hold this position, breathing deeply throughout.
Lats (Sides) – 30 seconds per side
Step 1: Begin in a seated position with your legs crossed and your hands by your sides. This is your starting position.
Step 2: Sit up tall to lengthen your spine, then reach your right arm towards the ceiling.
Step 3: Reach your right arm over to the left side to lengthen the right side of your body, keep both glutes on the mat. Hold for 30 seconds each side, breathing deeply throughout. Each time that you exhale, see if you can reach slightly further to increase the stretch. Repeat on the other side.
Adductors – 30 seconds
Step 1: While seated on a yoga mat, bend your knees and bring the soles of your feet together in front of you with your hands on your feet and your forearms resting on your thighs.
Step 2: Bending from the hips, lower your torso towards the mat and gently use your forearms to press your thighs towards the mat if it feels comfortable.
Step 3: Hold this position, breathing deeply throughout. Each time you exhale, try to lower your torso further towards the floor to deepen the stretch, using your forearms to press your thighs further towards the mat.
Adductors – 30 seconds
Step 1: Sit on a yoga mat with both legs extended out in front of you. Move both legs outwards as wide as they can go. Sit up tall and place both hands on the floor in front of you.
Step 2: Bending from the hips, lean forward and reach your hands as far forward as possible on the floor.
Step 3: Hold this position, and each time you exhale, try to walk your hands out a little further to gradually increase the stretch.
Glutes – 30 seconds per side
Step 1: Begin in a seated position on a yoga mat with your legs extended out in front of you and your feet flexed. Lift your left leg and place your foot on the mat on the outside of your right knee.
Step 2: Wrap your right arm around your left knee and place your left hand on the mat behind your hip, gently pulling your knee in towards your chest.
Step 3: Hold this position, breathing deeply throughout. Repeat on the other side.
Glutes – 30 seconds per side
Step 1: Start on all fours, then bring your left knee forward and place it on the outside of your left wrist with your ankle on the floor. Depending on your flexibility, your left knee might stay quite bent, or it might be in a right angle position with your foot positioned near your right hand.
Step 2: At the same time, extend your right leg straight behind you with your toes untucked and lower your hips toward the floor, keeping your chest upright.
Step 3: Hold this position and each time you exhale, try to sink further into your hips to increase the stretch, ensuring your hips remain level. Repeat on the other side.
Quads – 30 seconds per side
Step 1: Start by lying on your left side with your body in a straight line from head to toe.
Step 2: Keeping your knees stacked on top of each other, bend your right knee and lift your foot back directly behind you until you can hold it with your right hand. You should feel a stretch on the front of your right thigh.
Step 3: Hold this position, breathing deeply throughout, then rotate to lie on your right side and repeat, bending your left leg.
Hip Flexor – 30 seconds per side
Step 1: Begin in a kneeling position, then take a large step forward with your left foot so you are in a low-lunge position, ensuring your left knee is not further forward than your toes.
Step 2: Keeping your torso upright, push your hips forward so that you feel a stretch along the front of your right leg.
Step 3: Hold this position, breathing deeply throughout. Each time you exhale, think about tucking your pubic bone towards your belly button to increase the stretch. Repeat on the other side.
Calves and Hamstrings – 60 seconds
Step 1: Sit with both legs extended straight out in front of you.
Step 2: Bending from the hips, reach for your feet (or as far as you can). If you can reach your toes, gently pull them back towards you or rest your hands on your ankles or shins — whichever is most comfortable.
Step 3: Hold this position, breathing deeply throughout. Each time you exhale, try to lower your torso further towards your legs, making sure you are bending from the hips and not rounding through your spine.
