Muscle Recovery 101: What Your Body Really Needs Post-Class

Your Pilates session might end when you step off the reformer, but your body’s work is far from over. Recovery is where the magic happens—when muscles rebuild, strength develops, and your energy is restored. Whether you're in the studio three times a week or just easing back in after a break, knowing how to support your body post-class properly is key to sustainable progress and long-term wellness.

Here’s how to give your muscles the recovery they deserve:

1. Magnesium: Your Post-Workout Power Mineral

Magnesium supports muscle function, reduces cramps, and promotes better sleep. Magnesium might be your new best friend if you’ve ever experienced post-class soreness or tension. Try an Epsom salt bath, magnesium oil spray, or supplement to help your body unwind and repair.

2. Hydration: Beyond Just Water

You sweat. You move. You need to replenish.
Drinking water is essential, but adding electrolytes—especially after a sweat-heavy class—can help replenish minerals lost through movement. Coconut water, herbal teas, or electrolyte-infused waters are excellent options for rehydrating more effectively.

3. Smart Fuel: Food that Feeds Recovery

What you eat after class matters. Aim for a balance of lean protein (for muscle repair), healthy fats (for joint support), and complex carbs (for energy). Bonus tip: collagen-rich foods or a warm cup of bone broth can boost your joints and skin while supporting recovery.

4. Infrared Sauna & Heat Therapy

Adding heat to your recovery routine can improve circulation and help muscles relax. Whether it’s a sauna session or a warm bath, heat encourages your body to flush out toxins and ease muscular tension.

5. Cold Therapy: Ice, Baths, and Contrast Showers

Cold plunges or alternating hot-cold showers help reduce inflammation, speed up recovery, and leave you feeling energized. It’s a great practice if you're doing back-to-back reformer days or ramping up your intensity.

6. Foam Rolling & Massage

Move slower to move better. Self-massage with a foam roller or booking regular sports massages can increase flexibility, reduce muscle tightness, and prevent injury. Think of it as your body’s reset button.

7. Sleep: Your Ultimate Recovery Tool

No supplement or smoothie can replace the power of rest. Aim for 7–9 hours of quality sleep, and let your body do the behind-the-scenes work of rebuilding and recharging. No guilt for an early night—you’ve earned it.

Recovery isn’t just what happens when you’re not moving—it’s an active, intentional part of your wellness routine. When you care for your muscles between sessions, you come back to the reformer stronger, more mobile, and ready to flow.