The Recovery Method You Need To Try On Your Next Rest Day

mbg Contributor By Ippolita di Paola
mbg Contributor
Ippolita di Paola is a New York City native, a certified personal trainer and the founder of Be Well-Do Good.
Medical review by Sarah Kostyukovsky, PT, DPT, OCS
Sarah Kostyukovsky, PT, DPT, OCS, is an orthopedic physical therapist who specializes in treating pelvic floor dysfunction and the perinatal population. She earned her B.S. from the University of Virginia and her Doctorate of Physical Therapy from Columbia University College of Physicians and Surgeons. She is co-founder of Flow Physiotherapy and the owner of Mom in Balance New York, which offers pregnancy and postpartum outdoor fitness classes in Manhattan and Brooklyn.
The Recovery Method You Need To Try On Your Next Rest Day

Photo by Kate Daigneault

Should you stretch before and after your workout? Clients often ask me this question. While the general answer is yes, here's the truth: You could probably be stretching a lot more effectively.

This spring, I traveled to Colorado for the functional range conditioning certification led by Dr. Andreo A. Spina. Dr. Spina is a chiropractor whose research and methodology has proven instrumental for both rehabilitating injured clients and improving athletes' performance across many professional sports teams. During the certification, I learned so much about how to move better and prevent injury, not just for athletes but for everyone.

While I think yoga is a fabulous use of an active recovery day, I have a proposition: Try functional range-conditioning instead.

Taking control of your mobility.

Can you use your body in the end range of your stretch? You probably cannot. Mobility is a grossly overused and misused term—and in the context of functional range conditioning (FRC), mobility means having active control over your end range of motion to simultaneously expand your range of motion, teach the nervous system to control it, prepare tissue to prevent injury, and create fluidity of movement. FRC helps you do that.

In the last few months of a personal practice, the addition of controlled articular rotations (CARs) and progressive and regressive angular isometric loading (PAILs and RAILs) into my program, and the programs of my clients, has led to a new personal record in a variety of strength movements: back squat, bench press, pull-up, overhead press, and deadlift. Yep, this recovery method also leads to massive strength gains.


Building strength and control through motion.

Instead of just becoming more "flexible" and reaching larger ranges of motion or larger angles in stretches, FRC helps you build control and strength in new ranges of motion. This control and strength can allow you to squat with more depth and weight, keep proper form, and stay injury free as you press more weight overhead.

The main difference between the casual shoulder circles you may see people doing at the gym and a shoulder CAR is the use of a principle called irradiation. Irradiation is ramping up tension throughout the body to perform the movement using contraction and control, as if you were moving your arm through mud or, progressively, wet concrete. Still wondering what a CAR or PAIL looks like?

Here's an example:

Functional range conditioning is a game changer, and once you realize how much more mobility you have, you'll wonder why you weren't doing it to begin with. Just as a word of warning: So much of proper recovery through FRC starts with proper cueing and building the body awareness to control your movement in your end ranges. If you can work with a professional before taking on any videos you see on Instagram, please do!

Want more recovery ideas? Read up on the decades-old recovery practice that athletes and dancers swear by.

Want your passion for wellness to change the world? Become A Functional Nutrition Coach! Enroll today to join live July office hours.


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