Recovery Mobility Templates
Context: Post-Run and Standalone (performed after running or as independent sessions)
Unlike pre-run templates, recovery templates CAN use floor exercises — kneeling, lying, seated positions are all available. Runners are home, at a gym, or indoors. The standing-only constraint does not apply here.
Design Philosophy
Post-run mobility restores what running took. Standalone mobility develops what running needs. Both are recovery-oriented but serve different timescales:
Post-run (immediately after): Restore tissue length that running shortened, decompress joints that running loaded, counter postures that running reinforced. Quick (8-10 min), targeted, feels good.
Standalone (separate session, 1-2x/week): Develop ROM that running can't develop on its own. CARs for joint health, loaded stretches for tissue adaptation, flows for movement variability. Longer (15-20 min), systematic, builds capacity over weeks.
Recovery vs. Stretching
These routines are NOT "just stretch after your run." They're structured movement sessions that target specific tissues based on the user's bucket and training phase. The exercise selection changes per bucket because different movement profiles have different recovery needs:
- locked_up needs end-range access — static holds and slow movements
- unstable needs active ROM — control through range, not passive hanging
- tension_holder needs nervous system downregulation — flowing movement, breathing, gentle ROM
- deconditioned needs basic tissue care — simple, comfortable, builds the habit
How templates work
A template defines:
- Movement pattern slots — which body regions compose the session
- Bucket exercise selection — which exercise fills each slot based on the user's movement bucket
- Phase prescription — circuits and duration by training phase
- Bucket modifiers — how the bucket adjusts execution style
Bucket columns in the slot table determine which exercise fills each slot. The template structure is universal — only the exercise selection changes per bucket.
Where prescriptions live
Duration lives on each exercise, not on the template. Every exercise in the mobility_movements table has duration_default_seconds. The template controls number of circuits per phase. One circuit = one pass through all exercises in the template.
The app handles the rest:
- Timed exercises display a countdown timer
- Unilateral exercises (
default_side: 'each') are performed on both sides - All exercises display coaching cues from the exercise record
posterior-chain-decompress
The default post-run routine. Targets the five tissue groups that running loads most: hip flexors, hamstrings, calves, thoracic spine, and hip rotators. Done within 30 minutes of finishing a run while tissues are warm and receptive.
This is the "undo running's posture" routine: open what running closed (hip flexors, chest), lengthen what running shortened (hamstrings, calves), and restore what running stiffened (thoracic spine, hip rotators).
- Context: post_run, post_strength
- Primary Regions: hip_flexors, hamstrings, calves, thoracic_spine, hip_rotators
- Phases: base, build, peak, taper
- Slots: 5
- Duration: ~8-10 min (1 circuit ~5 min, 2 circuits ~8-10 min)
- Role: primary
- Frequency: after every run and after strength sessions
Movement Slots
| Slot | Pattern | Why it's here | Notes |
|---|---|---|---|
| 1 | hip_flexor_release | Running holds the hip in flexion for ~65% of each stride cycle. The hip flexors shorten adaptively. Post-run is the best time to restore length — tissues are warm, neural tone is reduced. | Kneeling hip flexor stretch is the gold standard — the kneeling position locks the pelvis and isolates the hip flexor. Standing quad stretch is the alternative for tension_holder (less aggressive). |
| 2 | hamstring_restore | Hamstrings eccentrically loaded every stride. Post-run they're neurally facilitated and slightly shortened. Gentle lengthening restores resting length and reduces next-day stiffness. | NOT aggressive stretching. The hamstrings just worked hard — they need gentle restoration, not forced elongation. Active raising or gentle supine holds, not "grab your toes and pull." |
| 3 | calf_decompress | The calf-Achilles complex absorbed 6-8x bodyweight per stride for the entire run. Post-run decompression targets the soleus specifically (bent-knee) because it's the deeper, harder-to-reach marathon muscle. | Bent-knee calf stretch targets soleus. Ankle work targets general ankle stiffness. Both are valuable post-run. |
| 4 | thoracic_restore | Running reinforces thoracic flexion — forward lean, arm swing, breathing mechanics all close the chest and round the upper back. Post-run thoracic rotation restores the extension and rotation that running took away. | Quadruped rotations or side-lying windmills. Both open the chest and thoracic spine. Floor position is fine post-run. |
| 5 | hip_rotation | Hip rotators stiffen under the repetitive sagittal-plane loading of running. Restoring internal and external rotation post-run maintains the rotational freedom that prevents compensatory stress at the knee and lumbar spine. | 90/90 rotations on the floor are the most effective hip rotation exercise. Standing Hip CARs are the alternative for those who prefer standing. |
Exercise Selection by Bucket
| Slot | Pattern | locked_up | unstable | tension_holder | deconditioned |
|---|---|---|---|---|---|
| 1 | hip_flexor_release | Kneeling Hip Flexor Stretch | Kneeling Hip Flexor Stretch | Standing Quad Stretch | Kneeling Hip Flexor Stretch |
| 2 | hamstring_restore | Lying Hamstring Stretch | Active Straight-Leg Raise | Hamstring Sweeps | Lying Hamstring Stretch |
| 3 | calf_decompress | Bent-Knee Calf Stretch | Knee-to-Wall Ankle Stretch | Ankle Circles | Bent-Knee Calf Stretch |
| 4 | thoracic_restore | Quadruped Thoracic Rotations | Side-Lying Windmills | Side-Lying Windmills | Cat-Cow |
| 5 | hip_rotation | 90/90 Hip Rotations | 90/90 Hip Rotations | 90/90 Hip Rotations | Hip CARs |
Prescription by Phase
Duration comes from each exercise's prescription field. The template controls circuits.
| Phase | Circuits | Effort | Rest Between | Notes |
|---|---|---|---|---|
| base | 2 | RPE 3-4 | none (flow from one to next) | Two passes. Build the post-run habit. |
| build | 2 | RPE 3-4 | none | Two passes. Recovery is more important as volume grows. |
| peak | 1 | RPE 3 | none | Single pass. Recovery quality > routine completeness. |
| taper | 1 | RPE 2-3 | none | Single pass. Less to recover from, less aggressive recovery. |
Bucket Modifiers
| Bucket | Approach |
|---|---|
| locked_up | Long holds, end-range focus. Kneeling Hip Flexor Stretch with 45-60s hold — they need TIME at end-range for tissue adaptation. Lying Hamstring Stretch with passive hold (not pulling aggressively). Bent-Knee Calf Stretch emphasizing the bottom position. Quadruped Thoracic Rotations reaching for end-range rotation. 90/90 Hip Rotations slowly, deliberately. This bucket gets the most benefit from post-run mobility — warm tissues + long holds = real ROM change over time. |
| unstable | Active ROM exercises dominate. Active Straight-Leg Raise (not passive stretching — they need to OWN the range). Knee-to-Wall Ankle Stretch (loaded, controlled). Side-Lying Windmills with deliberate control through the arc. 90/90 Hip Rotations with smooth transitions. Everything active, nothing passive. They don't need more range — they need more control of the range they have. |
| tension_holder | Gentle, flowing, breathing-focused. Standing Quad Stretch over kneeling (less aggressive position). Hamstring Sweeps (flowing, not held). Ankle Circles (gentle circles). Side-Lying Windmills with exhale into rotation. 90/90 Hip Rotations at gentle pace. Every exercise has a breathing cue. The goal is nervous system downregulation — these runners are chronically over-braced and post-run is the best time to teach relaxation. |
| deconditioned | Simple, comfortable, habit-building. Kneeling Hip Flexor Stretch at whatever depth feels comfortable. Lying Hamstring Stretch with bent knee if straight is too intense. Bent-Knee Calf Stretch gentle. Cat-Cow instead of thoracic rotations (simpler, more familiar). Standing Hip CARs instead of floor 90/90 (easier to get into). The priority is doing it consistently, not doing it perfectly. |
runners-joint-maintenance
The comprehensive standalone mobility session. This is where ROM actually develops — not pre-run (too short), not post-run (too tired). A dedicated 15-20 minute session that systematically addresses every major joint system a runner uses.
Prescribed 1-2x/week as a standalone session, ideally on easy run days or rest days. This is the long game: joint health, tissue adaptation, movement variability. The effects compound over weeks and months. Runners who do this consistently develop the movement quality that prevents injuries and improves efficiency.
- Context: standalone
- Primary Regions: hips, hamstrings, ankles, thoracic_spine, shoulders
- Phases: base, build, peak, taper
- Slots: 7
- Duration: ~7 min/circuit (1 circuit ~7 min, 2 circuits ~14 min, 3 circuits ~20 min)
- Role: primary
- Frequency: 1-2x/week (base-build), 1x/week (peak), optional (taper)
Movement Slots
| Slot | Pattern | Why it's here | Notes |
|---|---|---|---|
| 1 | hip_cars | Full hip ROM exploration. CARs are the foundational joint health exercise — slow, controlled circles through the maximum available range. Provides both assessment (where is the range limited?) and treatment (end-range loading builds capacity). | Start every standalone session with hip CARs. They warm up the joint, assess current state, and begin the mobility work. Standing — maintains the pre-run standing pattern for consistency. |
| 2 | hip_flexor | Dedicated hip flexor length work. In standalone context, we have time for real tissue adaptation — longer holds, loaded positions, active end-range work. Kneeling position is available here (not pre-run). | This is where actual hip flexor ROM change happens. Pre-run maintains; standalone develops. |
| 3 | hamstring | Hamstring length and neural tension work. Active Straight-Leg Raise develops active ROM; Supine Stretch develops passive ROM; SLDL develops loaded ROM. The bucket determines which quality is most needed. | Standalone context allows floor exercises for passive work and loaded standing exercises for active work. More options than pre-run. |
| 4 | ankle | Ankle dorsiflexion development. More time and more aggressive loading than pre-run ankle prep. Wall-supported rocks with longer holds, CARs with full exploration. | Building the dorsiflexion that pre-run routine merely uses. |
| 5 | thoracic | Thoracic spine rotation and extension. Running is a sagittal-plane activity that progressively stiffens the thoracic spine. This slot restores rotational freedom and extension that running erodes over time. | Quadruped rotations, side-lying windmills, or cat-cow depending on bucket. Floor exercises are available here. |
| 6 | shoulder | Shoulder mobility for arm swing efficiency. Tight shoulders restrict arm swing, increase upper body energy cost, and contribute to neck/shoulder fatigue in long runs. CARs and wall slides maintain overhead and rotational access. | Often neglected in runner mobility. Shoulder restriction doesn't cause acute pain but costs energy over 26.2 miles. |
| 7 | integration | Full-body movement that connects the mobility work into a functional pattern. Cossack squats combine hip, ankle, and adductor mobility in a loaded, standing position. Flows combine multiple joints in sequence. | End with movement, not a static hold. The body should feel integrated and ready to move. |
Exercise Selection by Bucket
| Slot | Pattern | locked_up | unstable | tension_holder | deconditioned |
|---|---|---|---|---|---|
| 1 | hip_cars | Hip CARs | Hip CARs | Hip CARs | Hip CARs |
| 2 | hip_flexor | Kneeling Hip Flexor Stretch | Kneeling Hip Flexor Lift-Off | Leg Swings | Kneeling Hip Flexor Stretch |
| 3 | hamstring | Active Straight-Leg Raise | Single-Leg Romanian Deadlift (Slow) | Hamstring Sweeps | Lying Hamstring Stretch |
| 4 | ankle | Knee-to-Wall Ankle Stretch | Ankle Circles | Ankle Circles | Knee-to-Wall Ankle Stretch |
| 5 | thoracic | Quadruped Thoracic Rotations | Quadruped Thoracic Rotations | Side-Lying Windmills | Cat-Cow |
| 6 | shoulder | Shoulder CARs | Wall Slides | Shoulder CARs | Wall Slides |
| 7 | integration | Cossack Squat | Cossack Squat | Lunge to Hamstring Flow | Pelvic Tilts |
Prescription by Phase
Duration comes from each exercise's prescription field. The template controls circuits.
| Phase | Circuits | Effort | Rest Between | Active Slots | Notes |
|---|---|---|---|---|---|
| base | 3 | RPE 4-5 | none (flow from one to next) | all (1-7) | Three passes. This is where ROM develops. Invest the time. |
| build | 2 | RPE 4-5 | none | all (1-7) | Two passes. Maintain development as running volume grows. |
| peak | 2 | RPE 3-4 | none | 5-6 slots | Two passes. Drop shoulder slot first. Maintain hip, hamstring, ankle, thoracic. |
| taper | 1 | RPE 3 | none | 4-5 slots | Single pass. Hip CARs, hip flexor, hamstring, ankle. Gentle maintenance. |
Bucket Modifiers
| Bucket | Approach |
|---|---|
| locked_up | This is the MOST important session for this bucket — standalone is where ROM actually changes. Hip CARs slow and maximal, exploring every degree. Kneeling Hip Flexor Stretch with 45-60s holds at end-range. Active Straight-Leg Raise with 2-3s holds at top — building active control at end-range. Knee-to-Wall Ankle Stretch with progressive depth. Quadruped Thoracic Rotations reaching for maximum rotation. Shoulder CARs exploring full circles. Cossack Squat at whatever depth they can control. Every exercise prioritizes end-range time. |
| unstable | Active ROM and control-focused exercises throughout. Hip CARs as a balance and control challenge. Kneeling Lift-Off over static stretch — active hip flexor control is more valuable than passive length for this bucket. Single-Leg Romanian Deadlift (Slow) for loaded hamstring control. Ankle Circles for multi-planar ankle control. Quadruped Thoracic Rotations with deliberate stability. Wall Slides (demand scapular control). Cossack Squat for integrated lower body control. Everything is "own the position" — smooth, controlled, repeatable. |
| tension_holder | Gentle, flowing, breathing-integrated. Hip CARs at easy pace with exhale into each quadrant. Leg Swings (slot 2) instead of kneeling stretch — less aggressive, more rhythmic. Hamstring Sweeps — flowing, not held. Ankle Circles — gentle circles. Side-Lying Windmills with breathing — exhale into rotation. Shoulder CARs at easy pace. Lunge to Hamstring Flow — the most "yoga-like" integration. Every exercise has a breathing cue. This session should feel like recovery, not work. |
| deconditioned | Simple, comfortable, progressive. Hip CARs at small range (grow it over weeks). Kneeling Hip Flexor Stretch at comfortable depth (pad the knee). Lying Hamstring Stretch with bent knee if needed. Knee-to-Wall Ankle Stretch with wall support. Cat-Cow for thoracic (familiar, gentle, no rotational demand). Wall Slides for shoulders (wall-supported, guided ROM). Pelvic Tilts for integration (standing, simple, teaches pelvis control). Build the habit first, build the range second. |
ankles-pushoff
Post-run routine targeting the ankle-foot complex. Prescribed after speed work (threshold, intervals) where push-off forces are highest, or when ankle/foot issues are flagged. Restores ankle range, decompresses the calf-Achilles unit, and mobilizes the toes after high-force ground contact.
Floor exercises are available here — runners are indoors post-run.
- Context: post_run
- Primary Regions: ankles, calves, feet, achilles
- Phases: base, build, peak, taper
- Slots: 4
- Duration: ~6-8 min
- Role: secondary
- Frequency: after speed work or when ankle/foot issues are flagged
Movement Slots
| Slot | Pattern | Why it's here | Notes |
|---|---|---|---|
| 1 | ankle_restore | Restore dorsiflexion range that speed work compressed. Wall-supported rocks load the ankle through range while tissues are warm — the best time for genuine ROM improvement. | Dorsiflexion is the #1 ankle quality for runners. Post-run warm tissues + loaded mobilization = real adaptation. |
| 2 | calf_decompress | Decompress the soleus and gastrocnemius after high-force push-off loading. Bent-knee targets soleus specifically — the deeper, harder-to-reach marathon muscle. | Not stretching aggressively — restoring resting length. The calves just absorbed thousands of high-force contractions. |
| 3 | ankle_control | Multi-planar ankle work to restore rotational and inversion/eversion mobility that sagittal-plane running doesn't address. CARs wake up the proprioceptors. | Complements the dorsiflexion focus of slot 1 by addressing the rotational planes. |
| 4 | toe_restore | Restore big toe extension and MTP joint mobility after push-off. Stiff toes post-run become stiffer toes tomorrow if not addressed. | Quick toe work prevents the cumulative stiffness that leads to compensatory calf loading. |
Exercise Selection by Bucket
| Slot | Pattern | locked_up | unstable | tension_holder | deconditioned |
|---|---|---|---|---|---|
| 1 | ankle_restore | Knee-to-Wall Ankle Stretch | Knee-to-Wall Ankle Stretch | Ankle Circles | Knee-to-Wall Ankle Stretch |
| 2 | calf_decompress | Bent-Knee Calf Stretch | Bent-Knee Calf Stretch | Ankle Circles | Bent-Knee Calf Stretch |
| 3 | ankle_control | Ankle Circles | Ankle Circles | Ankle Circles | Ankle Circles |
| 4 | toe_restore | Toe Rock-Backs | Toe Rock-Backs | Toe Rock-Backs | Toe Rock-Backs |
Prescription by Phase
Duration comes from each exercise's prescription field. The template controls circuits.
| Phase | Circuits | Effort | Rest Between | Notes |
|---|---|---|---|---|
| base | 2 | RPE 3-4 | none (flow from one to next) | Two passes. Build the post-speed-work habit. |
| build | 2 | RPE 3-4 | none | Two passes. Ankle recovery matters more as speed work intensifies. |
| peak | 1 | RPE 3 | none | Single pass. Less aggressive, recovery-focused. |
| taper | 1 | RPE 2-3 | none | Single pass. Gentle maintenance. |
Bucket Modifiers
| Bucket | Approach |
|---|---|
| locked_up | Knee-to-Wall Ankle Stretch with progressive depth — these runners benefit most from loaded dorsiflexion post-run. Bent-Knee Calf Stretch with long holds (45-60s) at end-range. Ankle Circles slow and maximal. Toe Rock-Backs with deliberate end-range hold. Warm tissues + long holds = real ROM change. |
| unstable | Knee-to-Wall Ankle Stretch with knee tracking focus (knee over 2nd toe). Bent-Knee Calf Stretch with controlled descent. Ankle Circles as proprioceptive challenge — balance on one leg while circling the other. Toe Rock-Backs controlled. These runners need ankle CONTROL post-run. |
| tension_holder | Ankle Circles in slots 1 AND 2 — gentle, rhythmic circles instead of loaded stretches. The calves are over-braced, not short. Ankle Circles again in slot 3 (different speed/emphasis). Toe Rock-Backs gently. Everything rhythmic with breathing cues. Exhale into each movement. The goal is downregulation, not mobilization. |
| deconditioned | Knee-to-Wall Ankle Stretch at wall (stable, supported). Bent-Knee Calf Stretch gentle, no forced depth. Ankle Circles at small amplitude. Toe Rock-Backs gently. Wall support available. Simple and comfortable — build the habit of post-run ankle care. |
hip-control-cooldown
The default post-run routine when no specific issue is flagged. Targets hips, hip flexors, and pelvis — the regions most loaded during running regardless of pace or terrain. Also serves as the default post-strength routine for leg/hip-focused strength work.
A general-purpose hip recovery session that works for any run type. When the routing has no specific signal to follow, hip recovery is always a safe and valuable choice.
- Context: post_run
- Primary Regions: hips, hip_flexors, hip_rotators, pelvis
- Phases: base, build, peak, taper
- Slots: 5
- Duration: ~8-10 min
- Role: primary
- Frequency: after runs when no specific issue routing applies, or after leg/hip strength work
Movement Slots
| Slot | Pattern | Why it's here | Notes |
|---|---|---|---|
| 1 | hip_flexor_release | Running holds the hip in flexion for ~65% of each stride. Hip flexors shorten adaptively. Post-run is the best time to restore length while tissues are warm. | The #1 post-run recovery target for most runners. Kneeling position available post-run. |
| 2 | hip_rotation | Hip rotators stiffen under repetitive sagittal-plane loading. Restoring internal and external rotation prevents compensatory stress at the knee and lumbar spine. | 90/90 rotations on the floor are the most effective. Standing Hip CARs available for those who prefer standing. |
| 3 | glute_restore | Glutes work hard during hip extension but running doesn't take them through full range. Leg swings restore dynamic hip range and activate glutes through the full extension-flexion cycle. | Not glute strengthening — restoring dynamic range and blood flow. |
| 4 | adductor_release | The adductors control pelvic position during single-leg stance. They stiffen after running and can pull the pelvis into anterior tilt. Rock-backs restore medial hip mobility. | Often overlooked. Tight adductors affect pelvic mechanics the next day. |
| 5 | pelvic_reset | Pelvic tilts reconnect the runner with neutral pelvis position after miles of running. Simple but effective — teaches the pelvis to find neutral after repetitive loading. | The cooldown finisher. Gentle, controlled, restorative. |
Exercise Selection by Bucket
| Slot | Pattern | locked_up | unstable | tension_holder | deconditioned |
|---|---|---|---|---|---|
| 1 | hip_flexor_release | Kneeling Hip Flexor Stretch | Kneeling Hip Flexor Stretch | Standing Quad Stretch | Kneeling Hip Flexor Stretch |
| 2 | hip_rotation | 90/90 Hip Rotations | 90/90 Hip Rotations | Hip CARs | Hip CARs |
| 3 | glute_restore | Leg Swings | Leg Swings | Leg Swings | Leg Swings |
| 4 | adductor_release | Standing Adductor Rock-Backs | Cossack Squat | Standing Adductor Rock-Backs | Standing Adductor Rock-Backs |
| 5 | pelvic_reset | Pelvic Tilts | Pelvic Tilts | Pelvic Tilts | Pelvic Tilts |
Prescription by Phase
Duration comes from each exercise's prescription field. The template controls circuits.
| Phase | Circuits | Effort | Rest Between | Notes |
|---|---|---|---|---|
| base | 2 | RPE 3-4 | none (flow from one to next) | Two passes. Build the post-run hip care habit. |
| build | 2 | RPE 3-4 | none | Two passes. Hip recovery is critical as mileage grows. |
| peak | 1 | RPE 3 | none | Single pass. Recovery quality over routine completeness. |
| taper | 1 | RPE 2-3 | none | Single pass. Gentle maintenance. |
Bucket Modifiers
| Bucket | Approach |
|---|---|
| locked_up | Kneeling Hip Flexor Stretch with long holds (45-60s) and deliberate posterior pelvic tilt — they need TIME at end-range. 90/90 Hip Rotations slowly exploring full rotation. Leg Swings through full range. Standing Adductor Rock-Backs with end-range holds. Pelvic Tilts with awareness of neutral. Every exercise targets end-range access. Warm post-run tissues make this the best time for real ROM work. |
| unstable | Kneeling Hip Flexor Stretch with balance focus — control the position, don't just hang in it. 90/90 Hip Rotations with smooth, controlled transitions. Leg Swings with consistent arc every rep. Cossack Squat for loaded adductor control. Pelvic Tilts smooth and deliberate. Everything active, nothing passive — these runners need to OWN the range. |
| tension_holder | Standing Quad Stretch over kneeling (less aggressive). Hip CARs standing, gentle and rhythmic (avoids the intensity of floor 90/90). Leg Swings flowing, pendulum rhythm. Standing Adductor Rock-Backs gently, not pushing into stretch. Pelvic Tilts with breathing — exhale into each tilt. Every exercise has a breathing cue. Downregulation is the goal. |
| deconditioned | Kneeling Hip Flexor Stretch at comfortable depth (pad the knee). Hip CARs standing for simplicity (no floor 90/90). Leg Swings at small amplitude. Standing Adductor Rock-Backs gently. Pelvic Tilts simple and slow. Wall support available for any standing exercise. Build the habit of post-run hip care — consistency matters more than intensity. |
upper-body-reset
Post-run routine targeting the shoulders, thoracic spine, and neck. Prescribed when upper body issues are flagged (rounded shoulders, thoracic restriction, posture collapse), or as a secondary routine alongside a lower-body-focused primary.
Running reinforces thoracic flexion, forward lean, and rounded shoulders over miles. This routine undoes that pattern while tissues are warm and the nervous system is receptive to positional change.
- Context: post_run
- Primary Regions: shoulders, thoracic_spine, neck, chest
- Phases: base, build, peak, taper
- Slots: 4
- Duration: ~6-8 min
- Role: secondary
- Frequency: after runs when upper body issues are flagged, or as secondary to a lower-body primary
Movement Slots
| Slot | Pattern | Why it's here | Notes |
|---|---|---|---|
| 1 | shoulder_restore | Open the chest and restore shoulder position after miles of forward-arm-swing posture. Wall Slides or Shoulder CARs depending on bucket. | The shoulders carry tension from arm swing and forward lean. Post-run is the best time to reset. |
| 2 | thoracic_rotation | Restore thoracic rotation and extension that running's sagittal-plane bias eroded. Quadruped rotations or side-lying windmills target the thoracic spine directly. | Running stiffens the thoracic spine over miles. Rotation is the first quality lost and the most important to restore. |
| 3 | chest_open | Decompress the anterior chest and pectorals after miles of forward-rounded posture. Doorway stretch or windmills open the front of the chest. | Counteracts the "runner's hunch" that accumulates over longer runs. |
| 4 | neck_spine_reset | Gentle spinal movement to restore segmental mobility from pelvis to neck. Cat-Cow moves the entire spine through flexion-extension. | Full spinal reset. Cat-Cow is simple, familiar, and addresses the whole chain. |
Exercise Selection by Bucket
| Slot | Pattern | locked_up | unstable | tension_holder | deconditioned |
|---|---|---|---|---|---|
| 1 | shoulder_restore | Wall Slides | Shoulder CARs | Shoulder CARs | Wall Slides |
| 2 | thoracic_rotation | Quadruped Thoracic Rotations | Quadruped Thoracic Rotations | Side-Lying Windmills | Cat-Cow |
| 3 | chest_open | Side-Lying Windmills | Side-Lying Windmills | Side-Lying Windmills | Side-Lying Windmills |
| 4 | neck_spine_reset | Cat-Cow | Cat-Cow | Cat-Cow | Cat-Cow |
Prescription by Phase
Duration comes from each exercise's prescription field. The template controls circuits.
| Phase | Circuits | Effort | Rest Between | Notes |
|---|---|---|---|---|
| base | 2 | RPE 3-4 | none (flow from one to next) | Two passes. Build the upper body recovery habit. |
| build | 2 | RPE 3-4 | none | Two passes. Upper body tension accumulates with higher mileage. |
| peak | 1 | RPE 3 | none | Single pass. Recovery-focused. |
| taper | 1 | RPE 2-3 | none | Single pass. Gentle maintenance. |
Bucket Modifiers
| Bucket | Approach |
|---|---|
| locked_up | Wall Slides against wall for tactile feedback on scapular position. Quadruped Thoracic Rotations reaching for maximum rotation with long holds. Side-Lying Windmills with deliberate end-range exploration. Cat-Cow slowly through full range. These runners have structural thoracic restriction — post-run warm tissues are the best time to work on it. |
| unstable | Shoulder CARs for rotational control and proprioception. Quadruped Thoracic Rotations with deliberate stability — control the movement, don't flop through it. Side-Lying Windmills with smooth, controlled arc. Cat-Cow with segmental control. These runners need upper body CONTROL, not just range. |
| tension_holder | Shoulder CARs at easy pace with exhale into each position. Side-Lying Windmills with breathing — exhale into rotation, let gravity do the work. Side-Lying Windmills again in slot 3 (different emphasis, same gentle approach). Cat-Cow with rhythmic breathing. Everything is about releasing tension, not forcing range. The upper body holds stress — post-run is the perfect time for nervous system downregulation. |
| deconditioned | Wall Slides for guided, wall-supported shoulder work. Cat-Cow for thoracic (familiar, gentle, no rotational demand in slot 2). Side-Lying Windmills gentle and comfortable. Cat-Cow again in slot 4 (spinal reset). Simple, comfortable, building confidence. The priority is doing it consistently. |