Give your body a day off to recuperate and recharge, but your recovery will be faster if you keep active. Really! Get your blood flowing to help feed your weary muscles, and take yourself for a 20-minute stroll, then give your muscles some TLC. Here's our simple prescription for making the most of your rest day.
RollSource: POPSUGAR Studios
A weekly massage would be great for your body but not so great for your wallet. Instead, invest in a foam roller  for some DIY  muscle relief. Rolling out smooth knotted muscles and prime tight spots for stretching. Here are three resources to kick off your massage session.
- Foam rolling to energize tired legs 
- A video tutorial  to check out a roller in action
- Massage your back with a roller  and feel taller instantly
StretchSource: POPSUGAR Studios
After walking and rolling, lengthen tight muscles with some stretching. Pick one or two stretches for each body part, and hold your stretches for 30 seconds each.
- Hamstring stretches 
- Calf stretches 
- Quad stretches 
- Glute stretches 
- Back stretches