Week 4-CBD for Recovery; 31 Days of Health
What is Functional Training?
Functional training work is beneficial to people in recovery from injury, age, or fitness level. This training helps to assist movement in day-to-day activities by improving strength, mobility, and our ability to do particular movements. Incorporating functional movement into our daily routine actively works to prevent injury.
Mimicking real life movements, functional training focuses on the bodies natural potential to move.
CBD for Recovery
If you are taking CBD, chances are you looking to become healthier. Doing functional training can be helpful to reduce pain and discomfort in arthritis, recovering from a painful injury, and is low impact for beginners to feel comfortable getting active.
The potential benefits of CBD for recovery can help to reduce pain and discomfort, making functional training and being active easier.
Week 4; CBD for Recovery
For Week 4 of 31 Days of Health we have partnered with Tai Emery, Physical Therapist at the UFC Performance Institute, to bring to you a week of exercises geared to help reduce pain and increase mobility.
Tip: before completing exercises consume CBD or apply Freezing Point.
Friday Standing elbow curls
1. Stand at a wall with your heels, hips, upper back and head against the wall
2. Your feet should be pointed straight and hip width apart
3. Place your knuckles against your temples with your thumbs pointing down to your shoulders
4. Open and pull back your elbows so that they are against the wall then close your elbows
together in front of your face
• Keep your elbows up at shoulder level, do not let them drop down
5. Repeat as directed above
This exercise promotes proper positioning of all load joints while performing thoracic flexion
Saturday Cats and dogs
1. Start on your hands and knees.
• Be sure that your hips are directly above your knees and that your shoulders are directly
above your wrist.
• Fingers should be pointed forward.
2. For the Cat position: Pull your hips under, pull your head under and push your upper back to
the ceiling to round your back up high.
3. For the Dog position: Roll your hips forward to put an arch in your back, collapse your
shoulder blades together and look up.
4. Slowly move back and forth between the Cat and Dog positions and breathe normally.
5. Repeat as directed above
Our spine is a segmented bone made up of 24 vertebrae that need to work as one unit. This
Exercise helps to encourage proper movement and function of our spine as a unit.
Sunday Hip crossover stretch
1. Lie on your back with both knees bent and your feet flat on the floor pointed straight ahead.
2. Place your arms out to the side at shoulder level, with your palms flat on the floor.
3. Cross your right ankle over your left knee and rotate the ankle/knee junction down toward
• Your right foot should now be flat on the floor, along with the outside of your left leg.
4. Look in the opposite direction and relax your neck and shoulders.
5. Press the right knee away from your body using the right hip muscles.
6. Hold as directed above, then switch sides and repeat.
This exercise promotes hip and spinal rotation with scapular engagement.
Monday Sitting floor twist
1. Sit on the floor with your legs straight out in front of you
2. Bend your right leg and cross it over the left leg
3. Place the left elbow on the outside of the right knee while it is crossed over
4. Roll your hips forward to create an arch in your low back
• It is very important to hold the arch throughout this e-cise
5. Tighten the thigh in your straight leg and pull your toes back toward you
6. Now, twist your upper body to the right using your back muscles to rotate your spine
7. Turn your head to the right as your twist your back
8. Hold this position and breathe
9. Hold as directed above and repeat on other side
This exercise promotes mid thoracic extension through rotation in a hip disparity
Tuesday Inner/outer thighs
1. Lie on your side.
2. Rest your head on your hand and brace yourself with the other arm, placing your palm flat on
3. Bend the top leg and place your foot flat on the floor in front of your thigh.
4. Raise and lower the bottom leg up 3-4 inches off the floor then back to the floor.
5. Keep the thigh of the bottom leg tight and your toes flexed back.
6. Switch sides by stacking the legs, then bend the knee of the bottom leg back behind you.
•Be sure your knees are stacked on top of each other.
7. Hold the top leg straight, with your thigh tight and your foot flexed.
8. Raise and lower the top leg for the number of repetitions given on your menu.
9. Repeat as directed above
10. Roll to the other side and repeat the entire sequence
Wednesday Hooklying knee pillow squeezes
1. Lie on your back with your knees bent and your feet flat on the floor pointed straight ahead.
• Place a towel under your lower back if instructed to do so on your menu.
2. Put a pillow between your knees.
3. Place arms out to sides at a 45 degree angle with palms up.
4. Squeeze your knees inward into the pillow then release.
5. Repeat as directed above.
• Keep your stomach muscles relaxed
• You should feel the contractions in the inner thighs
Promotes bilateral pelvic stabilization through the adductors
Thursday Supine foot circles
1. Lie on your back with one leg extended and the other leg bent and pulled up toward your
2. Clasp your hands behind the bent knee
3. Keep the foot on the floor pointed straight up toward the ceiling and your thigh muscles
4. Circle the lifted foot one way for the indicated number or repetitions, then reverse direction
for the same number of reps
• Make sure the knee stays absolutely still with movement coming from the ankle and not the
5. For the point/flexes, bring the toes back toward the shin to flex, then reverse the direction to
point the foot forward for the indicated number of reps
6. Switch legs and repeat
•Make sure your down leg’s foot is pointing to the ceiling.
This exercise promotes proper function of the lower leg muscles and
*Exercises provided by Tai Emery
Infinite CBD Products on Sale
About Tai Emery
Tai Emery has played sports all of her life and has been a competing as a professional athlete since 2013. She now competes MMA while working on professional athletes at the UFCPI, MLB, and more. As a physical therapist, Tai is a dedicated fan of Freezing Point for massage.
“Using CBD is a daily ritual for my life. It brings consistency with protecting my entire body inside and out. From taking the CBD to using it for the recovery of my muscles,” said Emery. “Not only using it during my own practice but on the athletes that come to me for help with recovery of their own bodies and minds.”