Today I was asked by the early bird Warface, if there was a routine that someone could do everyday to help recover, but also prepare for the next workout. If there was say, five exercises or stretches that would provide great overall maintenance. That is one hell of a tall order. Before I begin, this is just my opinion on a few points that I feel are the "greatest hits" of people's inflexibilities and/or weaknesses. Don't forget, we are all snowflakes (except Jeff I've met dudes like that before) everyone needs something special, and different. My advice is keep asking questions, and looking for help and answers. First I feel that most people know, just by feel what is sore, weak, needs attention. These aches and pains, are important! This is not something to ignore or just try and get through it. The quicker you give your body the TLC it needs the quicker you will recover and improve. For most of those concerns my first, and usually only stop is Kelly Starrett's MobilityWOD website:
Secondly, I feel that in general most people in the gym have tight muscles of the "posterior chain". Most notably the hamstrings, adductors (groin), and calf muscles. I think there is a time and place for static stretching, and that time is in a quiet place where you can really concentrate on the specific muscle or group you need stretched. Here is a video that gives some really nice examples of adductor stretches as well as the famous, maybe even infamous Couch Stretch, for the hip flexors. Hip flexors are the third group that most athletes need to give some attention to everyday. That particular stretch is something everyone needs to do daily for a minimum of 2 minutes.
The reverse ballerina stretch is a favorite of mine, however I learned it from our resident Yogi Becca. The way learned it is like this:
Another much needed stretch, that cannot be pigeon-holed as a one-joint fixer, is the "keg drill". This will improve many things and should be done daily.
Lastly the shoulders, especially the rotator cuff is something that needs attention everyday. Here is a list from the American Academy of Orthopedic Surgeons, that will keep your rotator cuff group strong and healthy:
And finally one more video, to help with that pesky limited internal rotation of the shoulder. This is the first video of three, I suggest you watch all three.
5X5 Weighted Ring Dips
A) 3X8 Ring Rows, as hard as possible, B) 3XME Strict T2B, or high knees, no swinging
9 min AMRAP
16 OH Lunge 75/43#
10 Strict Press (same bar)
20 GHD Situps