The Bookends: Why Warm-Ups, Cool Downs, and Recovery Are Essential

Workouts are only part of the story—what you do before and after matters just as much. In this episode, Dr. Kelsy Vick, board-certified Doctor of Physical Therapy and pelvic floor PT, breaks down the often-overlooked exercise handbag essentials: warm-ups, cool downs, and recovery.

We’ll cover:

• Why warm-ups reduce injury and prime your body for the specific workout ahead
• How cool downs (and breathwork!) shift your nervous system into recovery mode
• The role of cortisol in exercise—and how to manage it
• Why recovery is where progress really happens
• Simple strategies for adding effective bookends to your routine

If you’ve been skipping warm-ups or rushing out of the gym without cooling down, this episode shows why those “extras” are actually essentials in your exercise handbag.

Listen on Spotify, Apple Podcasts, and YouTube for science-backed tips you can apply right away.

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00:00- 00:50 Intro

00:51- 01:18 Introduction to the Final Essential

01:19- 02:50 Recap of Previous Episodes

02:51- 03:49 Importance of Warmup

03:50- 05:37 Specific Warmup Techniques

05:38- 06:23 Transition to Cool Down

06:24- 07:09 Breath Work for Recovery

07:10- 07:37 Thorne

07:38- 09:48 Understanding Cortisol

09:49- 10:48 Final Thoughts on Recovery

10:49- 11:44 Conclusion and Series Wrap-Up