https://www.famephysio.com/blog daily 0.75 2025-12-15 https://www.famephysio.com/blog/improving-flexibility monthly 0.5 2025-12-15 https://www.famephysio.com/blog/the-recovery-girl-mocktail-recipe monthly 0.5 2025-07-22 https://images.squarespace-cdn.com/content/v1/62029e97f6579b4228ab076f/1753198117616-KIVXZC4I3Q1AWNNQBZEK/unsplash-image-R4zSXgDZLEU.jpg Blog - the recovery girl mocktail recipe - RECIPE 1 cup tart cherry juice 1 scoop of MAG CALM juice of 1/2 a lime honey - to taste Lime flavoured sparkling water Mix, pour over ice into your fav glass and enjoy! https://www.famephysio.com/blog/the-ultimate-greek-yogurt-recovery-snack monthly 0.5 2025-07-22 https://images.squarespace-cdn.com/content/v1/62029e97f6579b4228ab076f/1753198495323-382Q6V3HY839QTWAUB3W/unsplash-image-hwjqbU9hjtA.jpg Blog - the ultimate GREEK YOGURT recovery snack - POWERFUL GREEK YOGURT BOWL 1 cup of plain greek yogurt sweeten with maple syrup to taste Add toppings such as Berries - adds antioxidants to reduce exercise induced inflammation and reduce muscle soreness Nuts and Seeds - healthy fats and OMEGA-3s that reduce inflammation and contribute to joint health and healing Hemp hearts - a boost of protein to help with muscle repair Granola - a satisfying crunch that adds fiber to help with digestion Cacao Nibs - high in minerals like iron, magnesium and zinc. a powerful antioxidant punch to help with recovery … and it’s basically chocolate chips! https://www.famephysio.com/blog/your-go-to-recovery-mobility-routine monthly 0.5 2025-07-22 https://images.squarespace-cdn.com/content/v1/62029e97f6579b4228ab076f/a684c4fe-9c64-47a2-844f-9d6319cbcbc5/Foam-Rolling-Hamstrings.gif Blog - your go-to recovery focused MOBILITY routine - HAMSTRINGS Hits the HAMSTRING muscle group on the back of your leg. Use your opposite leg to get a bit more pressure and intensity if you’d like! https://images.squarespace-cdn.com/content/v1/62029e97f6579b4228ab076f/6e4a073d-bd76-48dc-99dc-fbb1ae91731d/foam-roller-glute-release.gif Blog - your go-to recovery focused MOBILITY routine - GLUTES By crossing over your leg, you open up the glute muscles allowing a deep stretch and roll. Rotate your leg to hit all aspects of the glute muscles. https://images.squarespace-cdn.com/content/v1/62029e97f6579b4228ab076f/2274d6ca-924f-43ad-b957-582c69505294/Back.gif Blog - your go-to recovery focused MOBILITY routine - BACK Hits the ERECTOR SPINAE and LATISSIMUS DORSI muscles. Make sure to engage your core to avoid arching through your low back. Don’t forget to do the entire length of your back. https://images.squarespace-cdn.com/content/v1/62029e97f6579b4228ab076f/4273e37e-a9a9-43de-93ba-7601ec1e9184/Lats-sides-of-back.gif Blog - your go-to recovery focused MOBILITY routine - LATS & PECS Focus the roller on the sides of your back, alongside your armpits. You can rotate your arm to get a deeper stretch. Roll over onto your front to hit your pec muscles to help open up your chest! https://images.squarespace-cdn.com/content/v1/62029e97f6579b4228ab076f/93831e06-ab97-403b-b5d1-6e8861e74861/Foam-Rolling-Quadriceps.gif Blog - your go-to recovery focused MOBILITY routine - QUADS You can do 1 leg or both legs at the same time. Make sure you hit the inside, outside and middle of your thigh to get all the quads! https://images.squarespace-cdn.com/content/v1/62029e97f6579b4228ab076f/da49ac4c-2661-45cf-ae18-39f34d2f8f3a/IMG_1006.jpg Blog - your go-to recovery focused MOBILITY routine - 1/2 Kneeling Ankle Dorsiflexion You are mobilizing the front leg. Start in a supported lunge position. Slowly rock forward, keeping your foot planted, trying to get your knee over your toes. Hold for 5s and repeat 10x on each side. Additionally move towards the big toe or pinky toe to move the ankle in different ways. https://images.squarespace-cdn.com/content/v1/62029e97f6579b4228ab076f/25e3e6e2-3e63-4f79-99fc-22f80a00ccb5/IMG_1009.jpg Blog - your go-to recovery focused MOBILITY routine - Heel Drops Standing at the edge of a step or stair, slowly let your heels drop below the step, feeling a stretch in your ankle and back of your achilles/calf. Hold for 5s and then return to standing on your tippy toes, doing a full heel raise before repeating 10 times. https://images.squarespace-cdn.com/content/v1/62029e97f6579b4228ab076f/2c66dc32-6d50-4aee-a328-b2bf3faeea44/IMG_1012.jpg Blog - your go-to recovery focused MOBILITY routine - HIP FLEXOR If the front of, or your hips are tight in general, this one is for you. Starting in a kneeling position, tuck your tail underneath of you and raise the same side arm up over your head. This puts your hip flexors on extra stretch. Now lean forward until you feel a pull in the front of your hip. Hold for 5s and then move into the hamstring stretch below. https://images.squarespace-cdn.com/content/v1/62029e97f6579b4228ab076f/14ccaad9-6475-4805-b108-c49a93544c1a/IMG_1014.jpg Blog - your go-to recovery focused MOBILITY routine - HAMSTRING Starting from the hip flexor stretch above, sit back on your heel and reach for your opposite leg until you feel a stretch on the back of your leg. Hold for 5s before flowing back to the first position. This flossing type movement back and forth is great for your muscle, fascia and nerve connections to loosen and free up your hips, https://images.squarespace-cdn.com/content/v1/62029e97f6579b4228ab076f/981e9d7f-d25a-4d5a-b754-0b03e00340cb/IMG_1016.jpg Blog - your go-to recovery focused MOBILITY routine - ADDUCTORS These hits perfectly on the inside of your thigh. Rock back and forth onto your heel to deepen the stretch. Hold for 5s at the bottom before moving back to the start. https://images.squarespace-cdn.com/content/v1/62029e97f6579b4228ab076f/2d56a8a3-6e79-4f49-8440-f7c71c829d8d/IMG_1017.jpg Blog - your go-to recovery focused MOBILITY routine - HIP 90 90s My personal favourite hip opener. Start with both your legs bent to 90 degrees at your hips and knees. Slowly lean forward over your top leg, hold for 5s and then switch to the other side. https://images.squarespace-cdn.com/content/v1/62029e97f6579b4228ab076f/75a1a66e-2c81-4389-882c-d2e79a6de816/IMG_1023.jpg Blog - your go-to recovery focused MOBILITY routine - Thoracic Openers Make sure you are up against the wall to give yourself some leverage. Start with both hands together at the wall, take a deep breathe in and then on your exhale, open up like a book and follow with your eyes. Hold for 5s before going back to the start. Repeat on both sides https://images.squarespace-cdn.com/content/v1/62029e97f6579b4228ab076f/2948cdb6-aa33-41ac-8c6d-0dc77f6c0ec2/IMG_1024.jpg Blog - your go-to recovery focused MOBILITY routine - WINDMILLS This time you will rotate the opposite direction. Slide your bottom arm up and open to get a good twist in your back. Again inhale first, exhale and then move. Hold for 5s before coming back to the start https://images.squarespace-cdn.com/content/v1/62029e97f6579b4228ab076f/a94ba91b-078a-443f-8a17-2aa90e2171b5/IMG_1025.jpg Blog - your go-to recovery focused MOBILITY routine - CAT COW Arch and curl! Make sure to tuck your chin to chest as you curl and look up towards the ceiling on your arch. Inhale arch, exhale curl. Hold each position for 5s. https://images.squarespace-cdn.com/content/v1/62029e97f6579b4228ab076f/b513e1e5-145b-465d-9621-bdc2c1f9348f/IMG_1020.jpg Blog - your go-to recovery focused MOBILITY routine - SHOULDERS Lay over a pillow, foam roller or rolled up mat. This should sit around your mid back at the bottom of your shoulder blades. Start with the stick in your hands positioned at your hips. Inhale and lift the stick, exhale bring it up over your head. Take a set of deep breathes here and then move back to your hips. You should feel this in your shoulders and mid back. Keep your knees bent to avoid pressure on your low back. https://images.squarespace-cdn.com/content/v1/62029e97f6579b4228ab076f/3b57539f-caf4-4629-86f7-92472ee1ae05/IMG_1022.jpg Blog - your go-to recovery focused MOBILITY routine - BANDED DISLOCATES You can also do this movement with a stick, but I love the added muscle activation and stability you get from using a band. Start with your arms shoulder width apart with some tension on the band. Next bring your arms all the way overhead and try to get them behind you (without bending your elbows). 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