Post-Vacation Pilates Recovery Guide
After a relaxing vacation filled with new experiences, meals, and drinks, getting back into a fitness routine can feel daunting. However, Pilates makes it possible to realign with wellness at any point in your journey.
Rather than being a quick fix, Pilates is a lifestyle that offers a refreshing approach for both the body and mind, helping you gracefully and effectively re-establish your routine. No matter how much you indulged during your vacation, there is always an opportunity to reset and realign with each workout.
This month we've created a guide to a post-vacation Pilates routine, along with some ideas to inspire your recovery journey.
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Create Buffers: Did you know there is a term for the disorientation you feel when transitioning from a peaceful and balanced state to one that pulls you into chaos? It's called "re-entry shock," and many people experience this energetic shift when returning from vacation. The solution to re-entry shock is simple: build buffers that make your reality more manageable and enjoyable. To adjust after your vacation, you need time to re-acclimate to your pre-vacation life. Instead of jumping back into your usual work and home routine, consider where you can ease back. For instance, instead of checking work emails during your flight home, try setting an earlier wake-up time and listening to relaxing music to calm your nervous system when you're back at work. Additionally, consider making your bed before you leave so you return to a more peaceful environment. You might also limit the number of meetings during your first week back. Remember, a happy nervous system is a healthy one, so take your time to ease back into your previous life.
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Start a Breathwork Practice: Hypertension, or high blood pressure, is a common condition that affects nearly half of adults in the U.S. Elevated blood pressure can result from a combination of external stressors and internal factors. Don’t allow the responsibilities awaiting you after your vacation to contribute to high blood pressure. Breathwork is an effective method for reducing blood pressure as you mindfully navigate your day. Check out our Frame Fitness guided meditations and incorporate breathwork into your routine, starting with the 4-7-8 breathing exercise. Our guided meditations are available on Spotify, YouTube, and our Frame Reformers. The 4-7-8 breathing exercise is a quick and easy way to lower blood pressure, taking less than two minutes and suitable for any time or place. Follow these simple steps to practice the 4-7-8 breathing technique: Empty your lungs completely. Inhale through your nose while silently counting to four. Hold your breath for a count of seven. Exhale through your mouth for a count of eight. Repeat this process three or four times in succession.
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Ease into Your Pilates Practice: After a vacation, you might feel like doing nothing but catching up on sleep, and that's completely fine. Gradually ease back into your Pilates routine by stretching and bending your body to release stagnant energy; this will help prevent stiffness after traveling. One of our favorite simple Pilates stretches is the Cat-Cow Stretch. To perform it, start in a tabletop position with your hands under your shoulders and knees under your hips. Inhale as you arch your back (this is the Cow position) and exhale as you round your spine (this is the Cat position). Repeat this sequence 8-10 times to mobilize your spine and release tension.
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Reconnect with your purpose: What is your goal in pursuing a healthy lifestyle? What motivates you? Are you aiming for longevity, or did you lose a parent or partner to preventable health issues? Recommit to the larger purpose behind your wellness journey. Set new, smaller goals with actionable steps, and find simple ways to measure your success. You might consider making this practice a calming ritual by sitting with a journal and a candle, or by moving to an outdoor space to reflect on your thoughts. Remember, life is a journey, and we are here to savor each step along the way.
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Establish a New Workout Schedule: After returning from vacation, we have the opportunity to decompress and approach our lives with fresh perspectives. Our Frame Reformer offers the perfect chance to explore a variety of classes, with a library that includes over 250 options featuring a wide array of modalities to keep your workout routine exciting! Just like any relationship, even the one we have with ourselves needs revitalization, and our relationship with our fitness routine deserves the same attention.
As you transition back into your post-vacation routine, consider these tips to help you reinvigorate your approach to fitness and overall wellness!
