A 10-minute recovery routine you will actually stick to
11 July 2026 · 3 min read · Oltra Team
Recovery is not a luxury add-on to training — it is where the adaptation happens. The routine below fits in the ten minutes between finishing a session and getting on with your evening.
Minutes 1–3: down-regulate
Nasal breathing, long exhale, lying on your back with legs elevated. This shifts you out of the stress response faster than sitting on your phone.
Minutes 4–7: warm the worked muscles
Work a recovery balm into calves, quads and shoulders with firm circular pressure. The massage matters as much as the formula — you are moving blood through tissue that has just been loaded.
Minutes 8–10: two mobility holds
Pick the two positions that feel worst today and hold each for 60–90 seconds. Consistency beats variety every single time.
Kit that backs it up
Natural, refillable body care made in the UK — deodorant, anti-chafe and recovery.
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