LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session

No Themes Assigned

Local Passive Recovery Day for JP

Work-In
Recovery Session

No Themes Assigned

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

A collection of passive recovery techniques designed to address chronic pain and increase parasympathetic tone. There is an abundance of options to choose from in order to allow for exploration and personal preference.

Recovery Blocks

AM Passive Recovery Session
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This AM practice is all about foot care, practiced in a passive way to assist in bringing about parasympathetic tone without stimulating the nervous system.

GPR
Recovery: Earthing
Sit, Stand or Walk barefoot in dirt, wet grass, sand or rocks for at least 20 min
Set Time
1 2 - 10m h:m:s

When weather permits, go outside in bare feet with the intention of making contact with the ground. This can be grass or snow if you can tolerate the cold, and making sure to not overexpose your skin. If practicing Earthing in winter, make sure to have a hot shower first, and dry off well. You should not feel pain.

LPR
Cobblestone Mat
Place a cobblestone mat in front of your bathroom sink to receive the benefits of a reflexology session while practicing your daily tooth brushing ritual.
Set Time
1 5 - 10m h:m:s

Stand barefoot on a cobblestone mat in front of your sink while brushing teeth, etc.

LPR
Pulsing Gun
Set Time
1 10m h:m:s

Start with feet and give any knots or painful points some attention as needed.

Passive Recovery Breaks at Work or Home
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There are a variety of devices listed in this block for you to choose from. Vibration is key here.

LPR
Shakti Mat Foot Care
Set Reps
1 10 - 20m

Invest in a small shakti mat for under your desk at work and place bare feet on it while answering emails.

LAR ULT
Vibration Device-Hands vibration
Set Reps
1 10

Vibrating roller

LMT LAR
HyperVolt-Knee Vibration
Set Reps
1 10
LPR
Trigger Point Ball
You can alternate between vibrating trigger point balls and the basic model for the self-acupressure experience you need.
Set Reps
1 10

Having a vibrating trigger point ball for chronic sticky points on hand is strongly recommended

Practitioner Massage and Assisted Stretching
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This block presents a number of practitioner options to explore. Find (a) great RMT, rolfing, acupuncture, deep tissue massage, and/or assisted stretching practitioner(s) for chronic local pain management and parasympathetic tone. You may find dry needling helpful as well.

LPR
Targeted RMT Deep Tissue Massage
Set Time
1 45 - 60m h:m:s
LPR
Partner Assisted Stretching
Find a certified fascial stretch therapy practitioner for the best parasympathetic response.
Set Reps
1 30m
Acupuncture
Set Reps
1 45 - 60m

PM Passive Recovery
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Improve circulation and parasympathetic tone before bed.

LPR ULT
Recovery: Elevate Feet
Lie on your back in a comfortable position and elevate your feet. Hold this position for a 5 minutes. then get up move around and return to the position. Do this protocol for 2-4 times.
Set Time
1 10m h:m:s