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Hot Tub

A passive recovery method using heated water therapy to promote muscle relaxation, improve circulation, and reduce post-exercise soreness and tension.

Exercise Overview

Category

Thermal Recovery

Exercise_Type

Rehabilitation

Difficulty_Level

Beginner

Technique

Sit or recline in a hot tub with water temperature between 100-104°F (38-40°C). Relax your muscles and allow the warm water to promote circulation and muscle relaxation. Stay hydrated and limit sessions to 15-20 minutes.

Starting Position

Enter the hot tub and find a comfortable seated or reclined position with your body submerged in the warm water.

Finishing Position

Exit the hot tub after the session, maintaining the relaxed state and improved circulation.

Form Cues

Relax your muscles, breathe deeply, stay hydrated, don't overheat

Common Mistakes

Staying too long, not staying hydrated, water too hot, falling asleep

Progression Tips

Add gentle stretching movements, incorporate contrast therapy with cold water, or use massage jets.

Regression Tips

Use cooler water temperature, shorter sessions, or try a warm bath instead.

Safety Notes

Stay hydrated and limit sessions to 15-20 minutes to avoid overheating. Exit immediately if you feel dizzy, lightheaded, or too hot. Avoid if you have heart conditions or are pregnant.