Active recovery is the easy work after a hard session. The dose is short holds, full breaths, and a pace you can talk through. Ordinary muscle soreness fits this page: dull, often on both sides, eased by gentle movement, and quieter over a day or two. Log it as a recovery score when you want a number. Pain is a stop. Sharp pelvic or hip pain, bleeding, numbness, or a sudden change in erection, orgasm, bladder, or bowel control is a different event. Stop the stretches and see a clinician. Soreness is a training note. This page does not diagnose it.
The same standard applies after intimacy. A long session can leave the hips, the low back, the jaw, or the thighs dull the next day. Easy range, water, and sleep are the tools here. When something sharp, one-sided, or new showed up during sex, skip the stretches and use a clinician. Consent, a pause word, and aftercare live in the culture guides. This guide is tissue and breath.
Progressive muscle release is the full-body downshift in the library. Tense a region for about five seconds, release for about ten, and travel from the face to the feet. Include the jaw and the pelvis. Notice the difference between the tense moment and the release. Soften the eyes. Rushing is a fault, and so is skipping the jaw or the pelvis. Upper body only is the regression. A floor or a bed is the equipment. Give it about ten minutes when the session was truly hard, and a shorter pass when you are already settling.
Supported pigeon and happy baby are the hip holds to reuse here, shorter than on a mobility day. Place a blanket under the front hip for pigeon, and square the hips only as far as they go. Happy baby stays on the back, with the knees only as wide as the exhale stays long. Knee pain is a stop in both poses. Figure-4 on the back replaces pigeon when the front knee complains. Keep each hold to a minute or two a side, then come out. Heat on a stiff zone is optional, which matches the recovery note on Mobility Unlock week 1.
The physiological sigh is the breath tool. Take two inhales through the nose, then a long exhale through the mouth, five to ten times. Use it at the end, or between efforts when a session ran hot. A shallow second inhale is the common miss. Single easy breaths are the regression. Forcing a huge volume works against the downshift. The exercise page lists this as a way to settle autonomic arousal during a session or after a peak.
An easy aerobic finish belongs here when you want one. Zone-2 cardio is a walk or an easy spin where you can speak in full sentences. Prefer nasal breathing when it stays easy. Stop for chest pain or dizziness. Ten to fifteen minutes is the short version. The library describes this as training for vascular fitness and recovery capacity. A clinician answers medical questions about cardiovascular or sexual health.
Recovery & Resilience week 1 is the programmed recovery block. Its first job is measurement: sleep, mood, and a simple readiness note. Premium opens intermediate training, including that week. The training log stores a recovery score on a completed session, separate from hold time and flexibility. A log marked as a recovery check-in stays out of the hold, flexibility, and stamina bests. Record soreness on the recovery score. Leave the hold and the flexibility score blank when pain showed up.
On a sore day that is otherwise ordinary, use this order: the physiological sigh, progressive muscle release, one hip hold a side, and an optional easy walk. Session A is the free start on days you are training. This page is the day after, at an effort you could repeat while holding a conversation. This is adult training education. It is not medical advice.