Recovery Tool - The Russian ShowerHere is a great method that can help speed the recovery process from just about any form of physical activity. Be sure that you read and understand all of the steps before you start. Additionally, if you have a history of heart problems you may want to discuss this particular method with your doctor before you try it. It's called the "RUSSIAN SHOWER" and I don't remember where I picked it up, though I am sure that it was in one of a number of college strength & conditioning programs I collect. So to whomever I stole it from, thank you, and if I remembered specifically where I got it I would give you the credit you deserve. STEP 1 - Turn your shower on and step in. STEP 2 - After your normal shower routine (bodywash / shampoo, etc.), turn the temperature down slightly (cooler). Be careful not to turn the temperature down too quickly. It should be a SLIGHT & GRADUAL decrease in temperature, not anything dramatic. Stand under the water until it begins to feel comfortable to you (approximately 1 min). STEP 3 - Once you are use to the lower temperature, turn the temperature down a little cooler. Again, the change should be GRADUAL, not dramatic. Stand under the water until it begins to feel comfortable to you (approximately 1 min). Continue in this fashion, decreasing water temperature gradually each minute until the water is as cold as you can tolerate. (this depends on individual cold sensitivity) Stand under the water for as long as you can. The key is to make the "RUSSIAN SHOWER" (which begins once you begin turning the water down) last anywhere from 6-10 minutes, so the changes in temperature must be slight. If you turn the water down too quickly your body will sence the dramatic change and you won't be able to last very long as your heart and respiration rate will climb too quickly. Also, make sure that overworked muscles and joints get the majority of the stream. For most athletes, the hips, knees, ankles and feet should be the focus. I want to mention that this is not just a great restorative tool, it has great relaxing properties as well and I have found it to be a very effective as a sleep aid. While you think the cold water would wake you up, for me (and most of the athletes and fitness enthusiasts I've shared this method with), it can help contribute to a restful nights sleep. Give it a try, especially if you find that you are pressed for time and/or ice bags are unavailable.
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