When to Use This Guide

• After a workout or physical therapy session
• Following bodywork or manual therapy
• During a flare-up of tension, fatigue or soreness
• As part of your weekly recovery routine

Daily Recovery Checklist

1. Gentle Movement — light walking, stretching or rocking to keep circulation flowing. Avoid complete stillness unless resting briefly.

2. Hydration — drink plenty of water or electrolytes (coconut water, LMNT, Buoy, etc.). Fascia and muscle recovery rely primarily on hydration.

3. Breathwork — 3–5 minutes of slow, diaphragmatic breathing. Try: inhale 4 seconds, exhale 6 seconds. Helps regulate the nervous system and reduce pain.

4. Epsom Salt Soak or Warm Shower — soothes muscles and promotes lymphatic drainage. Optional: add calming essential oils (lavender, eucalyptus).

5. Targeted Self-Release — use a soft ball or foam roller for 1–2 minutes per area. Focus on hips, shoulders, mid-back and feet, where tension builds. Less is more: gentle pressure, slow breath.

6. Nutrition Support — magnesium-rich foods (leafy greens, pumpkin seeds, bananas) and anti-inflammatory options: berries, turmeric, fish oil.

7. Restorative Sleep — aim for 7–9 hours. Unplug, dim lights and wind down with intentional breathwork or journaling.

Pro Tips from Dr. Kelly

• Soreness = adaptation, not injury
• Movement helps — avoid total rest for too long
• Breathe through discomfort instead of resisting it
• Be kind to yourself: recovery is part of the healing process

Want more guidance? Explore virtual sessions and fascia-informed care with Dr. Kelly: 504-481-9688 · DrKellyPT@HandsOnHealthNOLA.com