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Contrast Therapy

A recovery technique that alternates between hot and cold therapy to improve circulation, reduce inflammation, and promote muscle recovery.

Exercise Overview

Category

Thermal Recovery

Exercise_Type

Rehabilitation

Difficulty_Level

Beginner

Technique

Alternate between hot and cold therapy. Start with 3-5 minutes of heat, then switch to 1-3 minutes of cold. Repeat the cycle 3-5 times.

Starting Position

Begin with the affected area exposed and ready for hot therapy application.

Finishing Position

Complete the final cold therapy session and allow the area to return to normal temperature.

Form Cues

Monitor temperature, follow timing, listen to body, stay comfortable

Common Mistakes

Too hot or cold, wrong timing, ignoring discomfort, improper application

Progression Tips

Increase duration, add more cycles, target specific areas, combine with other recovery methods

Regression Tips

Reduce duration, fewer cycles, milder temperatures, consult professional

Safety Notes

Never apply extreme temperatures directly to skin. Monitor for adverse reactions. Consult a healthcare professional if you have circulatory issues.