Recovery Exercises For When You’re Tired And Everything Hurts

“Why cause pain to get out of pain?” If you’ve struggled with the agonies of foam rolling or deep-tissue massage, you can probably relate to this statement by Sue Hitzmann. The former fitness instructor who hosted “Crunch TV” on ESPN has morphed into a guru who teaches people how to heal. Her program of DVDs, books and equipment you can use at home or in studios with certified teachers is called the Melt Method.

Her exercises might look similar to foam rolling, which often uses a harder roller to release the fascia that covers muscles. But her movements are much smaller and targeted with a soft roller to address what she calls “stuck stress,” which causes aches due to connective-tissue dehydration, compression, neurological imbalance and faulty body sense.

When your body is tired from a hard workout and everywhere hurts…

These two sequences provide some key upper- and lower-body compression to help your body feel better all over. Drink a glass of water in conjunction with these moves.

Tools You Need

Soft roller or towel

For most of the exercises, you’ll need a soft roller or rolled-up beach towels or a traditional, firm roller wrapped in a towel, blanket or yoga mat.

Soft ball

The Melt Method sells its own soft ball, but you can use a cushy dog ball or a Kadima or paddle ball.

Water

For this method to rehydrate cells and connective tissue, you need to drink water. Hitzmann recommends sipping it consistently throughout the day.