How to relieve DOMS, Muscle Stiffness, Soreness | 20-Minute Recovery Day Routine

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Been hitting your workouts hard? If your muscles are in need of a little TLC, this recovery day routine is just what you need! Get your blood flowing and work out the kinks with this gentle, easy cardio stretching routine.
Level: All
Equipment: None (A mat is recommended for hard floors)
Intensity: Low, Gentle
Help relieve muscle soreness and stiffness with gentle exercises like:
Standing Extensions
Marching
Leg Swings
Hip Circles
Chest Opener
Upper Back Stretch
Side Stretches
Hamstring Stretch
Quadriceps Stretch
Hips Stretch
Calf Stretch
Cool Down

[@RadiantlyRissa]

You have no idea what you just saved me from. I've been a sore and stiff mess since my first day back at the gym in some time 2 days ago. Experiencing some of the worst pain I've ever felt and I've had two spinal surgeries. This video has me feeling a million times better, I legitimately do not know how to thank you. Incredible. I could cry. Thank you so so much.

[@Jessicasmithtv]

+Marissa N I am so happy to hear it helped! Please be careful at the gym - it sounds like you may be overdoing it if you are experiencing that much pain. Be sure to ease back in gradually and be patient with your body as you get back into the swing of things :)

[@leonadimkovska631]

Marissa N sis saammmee😭😭😭😭

[@jimmyneutronsimon8412]

was i the only one to think that dog was a pig the beginning ?!?!

[@glucose5921]

Simom Rasmussen no. 😂

[@Shelby2880]

Simom Rasmussen I did, too. Her head was off camera. 🙃

[@ApplesRush]

haha yes it looked like a pig at first

[@luiseEllen]

jimmy neutron simon It did cross my mind!

[@itxch1]

jimmy neutron simon now that you've mentioned it o just realised it's a dog

[@Gumbier_Than]

I was so sore from training earlier this week. Now I feel loads better and I won't overdo it tomorrow!

[@mariahuerta3706]

10 minutes in and no longer sore. My legs were killing this morning, they were so sore and felt so heavy. Took like 10 minutes for me to force myself to wake up early this morning. Walking was a struggle, felt as if I was walking on water.

[@Managamasplymiad]

THANK YOU!!! You are amazing how you can have hundreds of videos with no two exactly the same. That’s a gift! And you are blessing so many people freely sharing your gifts and talents. Nanci

[@JenniferSmith-sg3lv]

Just what I needed, thanks so much!!! P.S .Peanut was so cute she inspired me to adopt a dog last year!

[@qdogg7]

this is one of my favorite recovery workouts for the day after intense weight training. i like how you account for the mirror effect, you say "lift your left arm to the side" even though its really your right, but the viewers left. most online trainers don't do this. gymra also has a good recovery yoga workout - your workouts are better though. you're the best jessica, and you know this ;)

[@mrsscoco_]

It’s been 3-4 years since I first came across this video and it’s still my favorite recovery routine to do whenever I’m feeling sore, thank you ❤

[@Zarghami]

Mannnnn listen jessica!! You know how many times I have watched this video? Seriously, about 300 times. I watch it EVERY time i recover from the gym. I have been diagnosed with hypermobility so I easily overtrain and get hurt, this video saved my life. Seriously. Helped me out so many times. I'm doing a video on relaxing this week, definitely gonna give you a shoutout (for what its worth :))! Thankssssssssss!!!

[@Jessicasmithtv]

So happy to hear it's been helpful! Thanks so much for moving with us (and for the shoutout - much appreciated!). Please keep up the great work you are doing taking care of your body and your health :)

[@zoedoodle9824]

I'm 68 years old and exercise with you online frequently as well as doing my elliptical. I used to be able to exercise with impunity when I was younger but now I have constant painful tightness in my calves and sometimes in my forearms. I exercise anyway. This routine used once a week or so, relieves the calf pain immensely. Doesn't do much for the arm muscle aches but they are the minor problem. I enjoy many of your workouts and have a couple of your DVD's as well as workout sets on the Purple Player :) Thanks bunches!

[@worddigestion3531]

Girl... I couldn't even walk for real I needed a last resort... if only I could give this vide 100 more thumbs up!!!

[@kairachannel]

My body was so sore after doing extensive workout yesterday. I just finished this stretch routine and feel so much better!! It's like most of my stiffness and soreness vanished!! 😍 Thank you so much! 💕

[@shannonhoneyford]

This was just what the dr ordered today! Woke up very sore today from a grueling Bootcamp class I took Saturday morning. You're a mind reader! I loved Peanut at the end, she's always such a cute "helper". Thanks Jessica!

[@kurlyy1able]

This was just what I needed for extremely sore legs and overall stiffness! Thank you! I just got back into fitness after 1 year of inconsistent workouts and absolutely no workouts for the past 6 months. My first workout was legs and I could barely sit up or sit down due to DOMS. This was perfect.

[@harneksinghsandhu4558]

Same situation hope it helps me too I have back ache it's stiff and legs uhh

[@festaxhepa978]

100% recommended. Took out more than 90% of my soreness.

[@rubaiyaakunjee5751]

I started working out 2days back and after waking up yesterday I felt like I have fever due to soreness.On a count of 1-10 it was definitely 20.From yesterday morning till this workout recovery session by this goddess I am saved from screaming in the toilet while trying to sit. Thanks to the internet and this lady. god bless

[@ivyb4351]

Thank you so much I've been getting back into working out after a car accident and this has help so much before and after workouts or just when I'm sore you've done on one video something a physical therapist spending six months on me couldn't accomplish I'm in tears because the pain is finally relieved

[@paulinebarnes2202]

So happy I found you - feeling so much better after the gentle routine

[@sadielindsey5593]

Wow! This was an awesome workout. I’m larger and still working on finding a fitness routine that works from me. Can’t believe this is 7 years old! From the way you said things “if you’re comfortable, if it feels right to you” to the ease of the stretches it was awesome!

[@AnabelPena15]

This will definitely be my new go to for rest days, so relaxing and felt amazing afterwards. Thank you

[@jeffb.6470]

I don’t know how Jessica did it, but following her routine on my rest day caused my body to pop, crackle, pop in a lot of good ways. Thank you Jessica!

[@pablorivera8650]

i was super sore after a hard week of working out and you brought me back to life with this, thankyou!

[@cryl54]

God bless You Jessica! This is just what I needed!! I have been taking tablets to combat the soreness and suddenly remembered to reach for my exercise to address soreness... May God continue to bless your work.

[@cinnamonbuby]

Still my favourite, have been doing this for 8 years and it’s my go to again and again. Fabulous to do after a 3 hour hike, thank you Jessica

[@christineyang9443]

This is the most effective recovery workout I've found. My legs are always having sore and stiff after running, and I can feel instant relief after this workout. Thank you so much!

[@zulaiha922]

I LOVE YOU! Two days ago, I did an intense 15 min workout. Keep in mind that I have never exercised before. I was so sore yesterday that I could not even sit. Sitting in the toilet was a hurdle. Today was 10% less pain than yesterday but still I could not sit down nor go down the stairs. After the end of this exercise, I feel about 99% better. It's like magic. And guess what?! I can sit now without wincing. Thank you so much for saving me from terrible pain. :D

[@ggurrlyggurrl]

This felt so good, the same feeling I get during and after a massage. I'll start doing this every rest/recovery day! :)

[@jeepersandrandy]

Day 27 - I did 2 of Lucy Wyndham-Read's 7 Day Challenges (Lose Your Muffin Top and Lose Between 1 - 2 Inches) and then I did this active stretch which worked out to 40 Minutes total. I actually worked up a sweat with this stretch, but it felt sooooo good. This is a great total body stretch for all of your sore muscles!

[@antariyakhataniar2197]

I cannot believe it actually works. I was feeling sore since morning and this recovery workout made me feel so much better. This is amazing. Thank you so much for this wonderful workout 🤍

[@michelledelkel]

Needed this after yesterday's workout left me feeling super sore today. One of my dogs was already laying on my mat so I had to share it with her, and my other dog came in as I was finishing the floor work and wanted to give me kisses too lol

[@donnagarcia6763]

Loved seeing Peanut being so playful. I miss her. It was a wonderful memory.

[@MegaPinkBug]

This is the best stretch and relaxation routine on youtube the music really helps too! Great job xx

[@LauraD27]

Oh, more like this one please! I love the dynamic stretch flow thing you have going on here. Plus, not too many lunges so I'm happy. Previously Sunset Stretch was my favorite but this one might be even better! Thanks Jessica!

[@anuradhavaranasi802]

This works! I worked out yesterday after a long time and woke up feeling super sore. But now I can sit on my couch again without feeling a lot of pain! Thank you!

[@benjamintchang3923]

That dog is so cute. I'm glad she left them in instead of re-shooting. I love how they just keep licking and are pretty oblivious to what's going on

[@BriKimble]

I feel so much better! Thank you for this!🙏🏾

[@cherylbares8980]

Feel so much better now! Especially after all the love peanut gave you! I was cracking up. She's so sweet! How is she doing these days? Thanks for a great needed stretch.

[@Robinett973]

Thanks so much, Jessica! This was a perfect finish to a fabulous week of new videos. You spoil us! It's been fantastic and I look forward to walking with you next month!

[@jacquelinemcmullan7005]

Wonderful Jessica! Just the stretch I needed today after Upper Body Workouts yesterday. It is wonderful to be able to combine your DVD downloads with your KZbin videos. We are indeed lucky to have you. Thank you! Lovely to see Peanut today.

[@jacquelinemcmullan7005]

Terrific to do this one again as one of the Bonus Stretching Routines on the #January Jumpstart Challenge Day 18. I swapped today’s cardio routines for a day of hiking in the hills and this wonderful relaxing stretch has been a treat for both body and mind. As Peanut joined you my cat joined me and gave me lots of kitty kisses to encourage me.

[@mb1744]

I feel so much better, all stiffness gone, thank you

[@abcfitnesseasyas1239]

really nice and soothing, great for first few days of monthly .

[@cass5866]

This was perfect! I was in so much pain all day from the cold weather and feel much better (and more awake)

[@ladyyyyyy4630]

thank you!! this has helped my soreness. also, peanut is the cutest dog ever!

[@livinglifewtihrowena]

Thank you I was really sore after working out but after doing this I felt so much better.

[@luanncarnahan5030]

Thank you Jess! Love, love, love your videos. You are such a precious being to share your gifts with the world,. Blessings to you and Peanut...Namaste!❤️💕

[@miasvendsen9530]

this helped so much! i was doing contortionist tricks and stretches yesterday and this morning i legit had to ooze myself out of bed because i was so sore! i don’t want to have to take any breaks because of soreness so i was so fast to click on this vid! thanks!

[@Abbzidaill]

Intensely sore from my first day back yesterday and this is definitely going to be my goto recovery workout. I feel amazing after those 20 mins this morning!! Keep up the good work!

[@AI-uk1qt]

My sore muscles are so very thankful 😃 Namaste Jess and Peanut!

[@_rainey]

I just started back at the gym this morning, so I'm going to need this! Thanks Jessica :)

[@franklyhobo645]

Great dynamic stretch after a long day driving and teaching. Just what I needed. Plus the laughs with your dog! My cat does that, she loves to stretch with me. Thank you.

[@MicheleCharles777]

Just what I needed today to help with muscle soreness! I feel energized now. Thank you for a great combo of movements. The part with Peanut licking your ears at the end was adorable. Made me smile.

[@uniquelyme8772]

Thanks so much! My muscles were extremely sore from working out yesterday. I found this post tonight and did the entire stretch routine... I feel 100% better!!! Ready for my high impact workout tomorrow morning! I will definitely revisit this video again.

[@atthelord]

Great video! Helped alleviate my DOMS :)

[@JCele3]

Thank you. I searched recovery & found this. Didn’t finish but will pick up tomorrow.👍. Trying to help this stenosis.

[@amyhedges2203]

I know this video is old but I’ve come across is suffering with DOMS. Just finished so let’s hope I feel better later. I instantly feel better now so thank you so much! X

[@tiggerser2701]

Amazing full body stretch. Thank you, Jessica & Peanut! This is exactly how my frenchie Kuda gets in on the action during a workout. 💕 RIP Peanut 🕊

[@Toyah404]

OMG I have had DOMS for 2 days and could barely get my day-to-day activities done or return back to the gym. Your exercise helped me so much with my soreness. Thank you!

[@donnab5278]

Jessica, my go to routine everytime my body is screaming at me because I pushed too hard or got into an intense home project. Thank you so much!❤

[@jenniferjohnson9335]

Great stretch routine today! Love seeing Peanut having fun in her own way! Thanks for all your hard work to do these videos for us.

[@minahilmukhtar2454]

Her voice is so soothing i can use this video as my bedtime lulluby

[@Uzurcommonsense]

I love this routine.I have chronic pain and this helps me so much I make it part of my daily workout routine. I would like more routines like this, maybe a shorter and a longer version Love your videos and peanut of course.

[@bethjensen9562]

Woke up feeling very stiff this morning and, after this very relaxing routine, I am ready to take on the day. Thank you, Jessica, for all your work creating workouts that not only get results, but are doable and fun. I use the plug and play rotation and love it.

[@akaineko9547]

Lovely relaxing routine, I needed it! Thanks for the appreciation week workouts, it was great to have a new and different workout every day! X

[@reese4688]

Doing this for 13 minutes and I really feel better. Thank you!💖

[@jackiemc6745]

An excellent stretching routine. Glad I found this one this morning. The fitter and stronger I get the more I realize how important proper stretching is and I need to find time to do it properly. Thank you Jessica and Peanut for your company.

[@amandaczerwieniec3269]

This was exactly what I needed! I did heavy strength with you yesterday + Cardio Kickboxing Abs which left me feeling sore and tired. I warmed up prior to this routine with 3 miles, Abs express, interval express and turkey trot, and cooled it down and stretched it out with this recovery workout. It left me feeling so good, reenergized and zen feeling! I absolutely loved it!

[@gwentangham5519]

I have been following you for a while on youTube and absolutely love every single one of your videos. You rock!

[@laurenwaite5330]

Thank you so much felt so good I was so tight

[@djfunkyt]

Thank you! I'm on day 4 of rest and DOMS after intense snowboarding, and this workout definitely helped me loosen up a lot!

[@bethjensen9562]

Always love doing this routine! One of my favorite JS stretches. Feel much better now.

[@sinamen516]

I was sooo sore before this, my first time being back in the gym after a year and a car accident. This was the perfect full body stretch. Thank you!

[@asdfghjk8282]

i have been working out for two weeks straight without doing rest days. im so happy i have come across this video. i felt so relieved from over doing my body

[@stellainseoul7080]

This was exactly what I needed! I was so sore before but after those 20 minutes I feel so much better already! My little frenchie also felt the need to do the stretching with me :)

[@jackiemc6745]

Thanks Jessica. This routine has been wonderful this morning and has helped me stretch out my aching muscles from an intense bootcamp session two days ago. I enjoyed everything about this and I feel so much better and a little less stiff. Wonderful to have this as a go to routine when we need to rest and recover.

[@mjbsmiley4755]

This was just what I needed today!! Thank you, Jessica!

[@nicolezeinert8805]

This was an incredible break following two days of HIIT (low impact) workouts. Thanks for all your great routines!

[@cherylmillgate6623]

I woke up super sore this morning, and this recovery routine helped wonderfully. Thank you Jessica!!!

[@gwenaellecouliard7170]

Thanks Jessica and Peanut. You made my day! Recovering from illness with a lot of physical and mental pain, this meditative routine relaxed me and decreased the sensations of pain.

[@delsacheekydevil11]

This was fantastic! Felt so sore after a crazy gym session yesterday. Feel so much better now. Thank you ever so much Jessica!

[@juanitapivoda3953]

This was a great quick stretching video. I love all the videos you do. I had back surgery and I appreciate that you show the modifications for those that are limited. Keep up the amazing work. THANK YOU THANK YOU!!!!

[@mandalee2327]

Wow this was just awesome. I also love your pace! It was just the perfect timing for someone needing to watch the tv to follow your prompts.

[@porsharubenaker4855]

Awwww I love this video as it showcase’s peanut and the cuteness that we all miss! I’m sure that I speak for many others when I say that I miss you and your videos dearly! How are you? Do you plan on coming back and making new material soon? Sending you love and light 💜

[@SalmonMage]

I loved this! I usually walk on rest days but this is so soothing and relaxing. Thanks for sharing!

[@beverlyokyere2553]

I've been so sore this week since I got back to track practice and your video helped me so so soooo much! I am so thankful that I found you!! Have a great weekend and God bless you 💖

[@denacastellanos6267]

I was looking for a yoga stretch video and came upon this one. It was great! I feel so relaxed after finishing! Also, I love that you had Peanut in the video (whether it was intentional or not). I started laughing too when she started licking your ear. I have cats and they usually decide they want to lay right in the middle of my mat when I'm doing yoga so I know how you feel! lol Thanks again!

[@panthersphinx3901]

Excellent! Lovely stretching. Helped a lot. Thank you. Love your dog!

[@robinthompson2488]

So very thankful for this! You have a workout for everything, and it's so appreciated!

[@miaskylar4073]

This REALLY helped with my soreness!Thank you for sharing!

[@thatdaf2786]

I went hard at the last couple of days and my legs and arm muscles were killing me, since I just started working out again, and after doing this session I already feel so much better and ready to go tomorrow!! Thank you so much!!

[@luharvey77]

I loved this routine, perfect for recovery day. And, omg your dog is so cute!

[@jeanettemccullough1573]

Love this recovery workout! Thank you for all of the new videos :)

[@caraj8949]

Did this as a pre-recovery day routine. Earlier today I did the 40 minutes super sculpt after having a week off from working out and thought this would be good to do. Tomorrow, I will have no excuses not to workout.

[@Managamasplymiad]

one of my favorite stretches. So glad to have a recovery day

[@BeyDuh]

This was totally AWESOME!!! I really, REALLY needed this today. Thanks again, jessicasmithtv for a wonderful week and giving us what we really need. My sore muscles thank you as well. Hugs to Peanut...she is so adorable!

[@jeepersandrandy]

I am looking after my granddaughter this weekened and this happens to be my active rest and stretch day, so I did this delicious and juicy Recovery Day Routine. It felt sooooo good for all of my sore, achy muscles!

[@jackiemc6745]

Fantastic and thank you. This was just what I needed this morning as I just started boxfit classes again after such a long, long break because of this pesky pandemic and I have been so very sore. I am feeling so much better after this.

[@joyrobin947]

This was great, using as a warm up for an easy bike ride - did a lot of laundry, up and downstairs and lifting over father's day at dads house...still recuperating from meniscus a month ago. So generally sore... Thank you

[@emmasalazar1349]

i feel so much better after yesterdays workout left me sore...thanks for this recovery day routine

[@mongirlian]

As a barista, the right side of my body has been in so much pain for almost a month now. This has helped me so much! Thank you!

[@amykeller4211]

Thank you! This made me feel so much better!