7 Must-Do Foam Rolling Exercises with Vital Proteins {Active Recovery + Supplements for Sore Muscles}

Speed up muscle recovery and relieve hip, knee, and back pain with these 7 must-do foam rolling exercises for sore muscles. 

7 Must-Do Foam Rolling Exercises for Sore Muscles | www.nourishmovelove.com

You know the kind of muscle soreness that requires you to painstakingly support yourself as you sit down on the toilet?! Yeah, this new mamma has been that kind of sore!

I knew getting back into a workout routine post-baby would be challenging; but honestly, since I was working out till the day my water broke, I didn’t think it would be this challenging.

If you’ve been following my Instagram Stories, you know I’ve slowly been getting back into working out with my at-home, 20-minute workout videos. I’m especially loving my barre workouts. But it really is like starting from scratch, doing planks and push-ups on my knees, and the muscle soreness is so real.

Muscle soreness paired with my slightly low milk supply has resulted in a lot more recovery days. One of my painfully favorite ways to recover is the foam roller. Yes, that little, hard foam thing you see tucked away in the corner at the gym; it’s a miracle-worker for sore muscles. It’s also great for injury prevention, and the cheapest massage you’ll every get!

So I pulled together my 7 Must-Do Foam Rolling Exercises for you to try after your next workout or on an active recovery day. And yes, I filmed these 7 Must-Do Foam Rolling Exercises for sore muscles when I was very pregnant {34 weeks pregnant to be exact} with Brody. I still look at that belly in awe and think my little bug was inside there!

If you’re looking to speed up muscle recovery and relieve hip, knee, and back pain, try these 7 Must-Do Foam Rolling Exercises for sore muscles. Pair this foam rolling sequence with my favorite vital proteins recovery supplements outlined below and you’ll be back to sitting on the toilet without support in no time :).  

If you’re having trouble viewing this foam rolling routine, try turning off or pausing your ad-blocker. If you prefer, you can also view this stretching routine on Youtube here.

For more ways to stretch and recover check out my morning stretching sequence 8 favorite yoga poses.

the workout: 7 Must-Do Foam Rolling Exercises for Sore Muscles 

Grab a foam roller, like this Trigger Point 13″ Grid Foam Roller, and do these 7 exercises after a workout or during your favorite weekend Netflix series. Roll over each muscle group 5-10 times, holding any trigger/pain points for up to 30 seconds in length.

  1. Roller Supported Lateral Lunge
  2. Seated Roll for Calves + Hamstrings
  3. Seated Figure 4 for Glutes + Piriformis
  4. Side Roll for IT Band
  5. Half Pigeon Inner Thigh Roll
  6. Back Roll
  7. Supported Deep Squat

see video above for complete workout and proper exercise form. 

Roller Supported Lateral Lunge

Roller Supported Lateral Lunges

Seated Roll for Calves + Hamstrings

Seated Roll for Calves + Hamstrings

Seated Figure 4 for Glutes + Piriformis

Seated Figure 4 for Glutes + Piriformis

Side Roll for IT Band

Side Roll for IT Band

Half Pigeon Inner Thigh Roll

Half Pigeon Inner Thigh Roll

**This half pigeon inner thigh roll helps create circulation and blood flow to the attachment tissue at the base of the sitz bones and pelvis which can help reduce low back pain and hamstring tightness.

Back Roll

Back Roll

Supported Deep Squat

Supported Deep Squat

vital proteins recovery supplements 

Give your body the nourishment is needs to support proper muscle recovery with vital proteins collagen and collagen-whey protein supplements. 

Collagen represents up to 90% of organic bone mass in our bodies, and it’s a major component of ligaments, joints, and tendons. As a result, adding vital proteins collagen-infused supplements to your diet is a great way to ensure your body has a balanced amino acid profile — the building blocks of skin, hair, tendons, cartilage, bones and joints.

Collagen, specifically vital proteins collagen beauty greens, also promotes healthy skin, hair, and nails. So I’ve been adding the beauty greens to all my green smoothies in an attempt to combat these postpartum hormones that cause uneven skin tones and hair loss. 

Vital Proteins Collagen for Muscle Recovery

Speaking of supplements to support this ever-changing mom bod, I’ve continued to take vital proteins beef liver capsules post-pregnancy due to the breastmilk support they provide.

I shared all about the benefits of beef liver capsules for pregnant mammas a previous blog post, but now it’s time to talk about the benefits of beef liver capsules for nursing mammas: 

  • Beef Liver for Vitamin A — vitamin a is essential for eye development; it also promotes healthy skin, mucous membranes, and growth. So adding a little extra vitamin a to your diet while breastfeeding clearly has lots of benefits for mom and baby.
  • Beef Liver for Vitamin D — I recently learned that breastfeed babies also require a vitamin D supplement. Vitamine D promotes healthy bone development and is essential for baby’s growing body. As you may know, the best source of vitamin D is sunlight. However, since we don’t usually expose newborns to direct sunlight and since I live in Minnesota where it snows in April, my breast milk does not contain enough vitamin D. Enter beef liver a great source of Vitamin D!

Vital Proteins Beef Liver Capsules

Of course there are lots of other vital proteins products that are great for muscle recovery, but the collagen peptides, beauty greens, and beef liver capsules are currently this new mammas staples. 

I recommend that you consult your physician, midwife, or medical provider before starting any prenatal or postpartum supplements; you can learn more about vital proteins and their recovery products here.

this workout is a sponsored post in partnership with vital proteins and does include affiliate links. all words and opinions are my own. thank you for supporting the brands that make nourish move love and all the content you see on this blog possible. 

the workout re-cap: 7 Must-Do Foam Rolling Exercises for Sore Muscles

Grab a foam roller, like this Trigger Point 13″ Grid Foam Roller, and do these 7 exercises after a workout or during your favorite Netflix series. Roll over each muscle group 5-10 times, holding any trigger/pain points for up to 30 seconds in length.

  1. Roller Supported Lateral Lunge
  2. Seated Roll for Calves + Hamstrings
  3. Seated Figure 4 for Glutes + Piriformis
  4. Side Roll for IT Band
  5. Half Pigeon Inner Thigh Roll
  6. Back Roll
  7. Supported Deep Squat

pin these 7 Must-Do Foam Rolling Exercises for Sore Muscles + Pregnancy

7 Must-Do Foam Rolling Exercises for Sore Muscles | www.nourishmovelove.com

Foam Rolling Exercises for Pregnancy | www.nourishmovelove.com

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