POST-WORKOUT DECOMPRESSION FLOW!

Here's a great cool-down routine that I use after my workouts to decompress my joints, and down-regulate my system.
This flow combines a range of movements that I use on a regular basis, but i've combined them into one flow so that it's easy to follow and much quicker than a regular cool-down :)
So, if you're stuck for time, give this a go!
1. Wrist Pin Elbow Circles (6 Reps/Direction)
Go onto all fours. Hands should be chest distance apart. Turn your elbow pits so that they are facing forward (without moving your hands), then turn them out so that they are facing inwards & your elbows are facing out to the side. Bend the elbows (lower your chest to do so), then bring them back so they face behind you (as if you’re doing a push up), then straighten them whilst bringing them back to the starting point. Turn your elbow pits so that they face forward again, repeat for 6 Reps, and then change the direction of the elbow circles (reversing the movements).
2. Wrist Pin Arm Screws (10 Reps/Arm)
On all fours, pin one wrist down with your other fist. Rotate the elbow pit inwards and outwards for 10 reps, making sure that you keep the rest of your body still, and arm straight.
3. Wrist Walks (10 Reps)
Resting on your knees, turn your hands towards you as much as you can, so that your palms are on the floor, and your fingers are facing your knees. Start to walk one wrist at a time further away from your body. Go as far as you can go without the palm not being able to be placed fully down on the ground. Start to walk both wrists back towards you, then repeat.
4. Childs Pose With Reach (4 Reps, Alternating)
On your knees with your arms out in front of you, sit back on your heels. Keeping your head tucked in, reach with your arms over to the left and breath deeply, creating a deep rib stretch, then move your arms over to the right side and breath deeply.
5. Needle Arm Thread (4 Reps, Alternating)
Position yourself on your hands and knees, with a neutral spine. Lift the right arm, bent at the elbow and twist your upper body to face it, follow the arm as it comes down and threads throughout the other arm, then bring it back to the starting point and alternate arms.
6. Child's Pose to Kneeling Spine Wave (4 Reps)
On your knees with your arms out in front of you, sit back on your heels. Keeping your head tucked in, slowly round your spine, starting with your lower back, middle back, scapulas and shoulders, until you end up in a cobra position. Your head should be the last thing to come up. Then do the opposite on the way back; tuck the head, round the shoulders, scars, middle back etc until you're back in Child's pose.
7. Kneeling Mountain Climber (4-6 Reps)
Get onto all fours and straighten your spine, rolling your shoulders down and back, engaging your scapulas. Lift one knee up to meet with your armpit. Actively push into your armpit and lengthen your spine, protracting your pelvis. Put the knee back and continue to alternate sides.
8. Pigeon Pose (4 Reps, Alternating)
Start in a Loaded Beast or Down-Dog position, whatever's easiest for you, and bring one knee forward. If you cant square off your foot, don't worry. Straighten the opposite leg behind you, and lengthen your spine, slowly bending over so that your chest can rest on your knee, with your arms out in front of you. Stay here for two deep breaths, and then switch legs.
9. 90/90 Switch (4 Reps, Alternating)
Start by sitting down with your knees bent, and your feet wider than hip-width apart. Drop both knees to one side at a 90-degree angle. Start to rotate your torso towards the knee that is closest to you, then lower your upper body onto your leg/knee - Take a deep breath. Aim to keep the spine long as you do this. Begin to lift your torso back up, then lift both knees and switch sides, drop both knees to the other side.
Thanks for watching!
For more daily Mobility & workout content, head over to my Instagram pages:
/ steph.rose.phase6
/ phase6fitness
Phase SiX Fitness UA-cam channel:
/ @phasesix

[@pc-kn7kt]

All her workouts are amazing !

[@buondymilazzo2945]

All her workouts are amazing ! So much help for my joints !! And peace of mind. Really amazing

[@seanrussell6227]

These are well though out. I learn so much from you guys.....Thank you for great content

[@dijey838]

Soy un seguidor incondicional de tus videos.saludos desde España!!!

[@heartquake_travelinside496]

Love it!!

[@mikefarmer6515]

Is this better than static stretching as a cool down? I use moves like this to warm up but haven't tried them post workout.

[@StephanieRosePhase6]

Mike Farmer most definitely! 👌

[@magnuman008]

Great Vid. Who is the guy with the beard always roaming around in your videos?

[@marykavanrensburg9693]

That is her husband😂💪🏻 jay rose co founder to phase6

[@MarioGarcia-ss6di]

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