Five steps to muscle recovery

Get yourself back in shape for your next workout faster with these tips

Top-up with cinnamon

Half a teaspoon twice a day in coffee reduces muscle inflammation.

Have a Brazilean Tea

Reduces pain and swelling like ibuprofen. Drink 2-3 cups the day before a workout for faster recovery.

Go hot and cold

Take your muscles from one limit to the other to enhance your recovery. Press an ice pack against your sore muscle for a minute, then submerge it in hot water for a minute. Alternate 12 times to be ready for your next muscle-blast.

Avoid the sauna

It may be relaxing, but making your way to the hot room straight after resistance or weight training can impair your performance for days after.

Drink tea (black & red)

A compound in your cuppa triggers insulin secretion, which lowers the amount of sugar in red blood cells. Sip a cup of black tea after your workout to reduce blood pressure by more than 40%.

Three steps to full-body agility

Expand your chest

Scapular retraction

Sit in a chair with your hands on your hips and your feet flat on the floor. Raise your chest towards the ceiling, looking straight ahead. Squeeze your shoulder blades together, feeling the stretch in your chest. Hold for 10-15 secs. That’s 1 rep. Do 10 reps.

Target legs and torso

Back lunge and twist

Stand with your feet together, then step back with your right leg and bend your left knee to 90 degrees. Twist your torso to the left, extending your arms horizontally. Repeat with your left leg, twisting your trunk to the right. Do 10 reps with each leg.

Hit core and calves

The inchworm

Start in a press-up position. Walk your feet towards your hands until the stretch in your legs starts to feel uncomfortable. Keeping your feet still, slowly walk your hands forward until you’re back in press-up position. Do this 5-10 times.