Post-round decompression for the lower back, hips and hamstrings — three modules that take the round out of your body before it settles in.
A round is five miles of walking, a bag on one shoulder and roughly seventy full-speed rotations in a single direction. Recovery settles the lower back, opens the hip flexors the walk shortened, and brings the nervous system down so you sleep and go again.
Each module is a follow-along session, a written practice guide and a note on where in the week to use it.
Recovery · 16 min · 5 moves
Recovery · 18 min · 6 moves
Recovery · 14 min · 4 moves
Press play on the sitting-room floor or a hotel carpet. Every session opens with two minutes of breath, works from the ground up, and closes with one long hold that does most of the work while you do nothing at all.
Most golfers notice it the next morning — less stiffness getting out of the car, less ache low in the back. Do it the evening of a round and again the day after for the biggest change.
Yes, use it on rest days too. Recovery is low effort by design: nothing in it will leave you sore, and nothing in it costs you anything on the next tee.
A mat and a wall. One session puts your legs up the wall; the rest need only floor. No blocks, no straps, no subscription app.
