Post-Shift Recovery Protocol
A 15–20 minute recovery sequence designed for after a long shift on your feet. Focuses on releasing tension in the hips, lower back, and ankles — the areas that take the most load during extended standing and walking.
The Sequence
Lower Body Release (8 min)
| Order | Exercise | Duration |
|---|---|---|
| 1 | Knee-to-Chest | 30 sec per side |
| 2 | Knee-to-Chest Rocking | 10 rocks per side |
| 3 | Lazy Lizard | 45–60 sec per side |
| 4 | Pigeon Stretch | 60 sec per side |
| 5 | Couch Stretch | 60 sec per side |
Spine & Upper Body (5 min)
| Order | Exercise | Duration |
|---|---|---|
| 6 | Cat-Cow | 8–10 reps |
| 7 | Lying Leg-Over Twist | 30 sec per side |
| 8 | Thread The Needle | 5 per side |
Ankle & Foot (3 min)
| Order | Exercise | Duration |
|---|---|---|
| 9 | Calf Raises with Hold | 10 reps with 3-sec hold |
| 10 | Half-Kneeling Ankle Rocks | 10 per side |
Tip
If you have a foam roller available, add 2–3 minutes of Psoas Foam Roller and T-Spine Roller Smash before the stretches.