Most people think of stretching when they hear the concept of squash training recovery and active relaxation. Stretching relaxes the muscles and aids in recovery, yes, but I’m talking about relaxing the central nervous system.
Active relaxation, in its purest sense, takes out conscious controls as much as possible to help reset your central nervous system. This allows the more powerful unconscious controls in your body to realign and regenerate muscles & soft tissue as well as your skeletal structure at a deeper level.
The easiest way to begin to encourage this is with a posture called static-back.
Static Back Resets Your Squash Training Recovery
The hip and knee joints should be at right angles. This means your calves will be parallel to the ground…
The hip, knee & ankle joints on each side should be in alignment with each other. Your arms are straight out to the side…
If your feet are higher or lower than your knees, which takes your calves away from parallel, your knees will spray out to the side, compromising the hip-knee-ankle alignment…
Breathing is relaxed from the belly, like a baby. If you want, to remind yourself to breathe correctly, you can place your hands on your belly for a few moments…
When To Do Static-Back
So, when is the best time to practice this active relaxation? Whenever you can – it’s awesome!
For example, if you:
- Hold the static-back position for 5-10 minutes (really 10 is optimal) I guarantee your body will feel completely different.
- Had an intense workout then once you’ve had a shower and are ‘finished,’ it’s a perfect time to do static-back.
- Had a few small exercise sessions during the day, then doing static-back in the evening is great.
- Did a lot of walking during the day, then doing static-back in the evening is great.
- Have a sore back, then static-back is great.
- Just had a long day, give static-back a try instead of going straight for the couch.
- Just had a hit of squash and performed some static-stretching, do static-back!
10 Minutes To Central Nervous System Freedom
The truth is that anytime you give yourself the gift of 10 minutes for static-back, you will feel more relaxed and aligned, both straight afterward and the following morning.
There is more you can do to further encourage active relaxation, like using an Egoscue Tower or daily meditation (here I describe my meditation experience using Holosync); however static-back is a simple & effective start.
Once you try it for yourself, your body will feel… well, just better…
And you will be able to move around the squash court with more ease, particularly with consistent action, like if you follow the 7-week squash fitness bootcamp.
Have fun & play your own game!