Cool down
It is important to bring your body gradually back to a resting state after your training session. Perform this cool-down routine after every workout to lower your heart rate and prevent blood from pooling in your muscles. Proper cool-down stretches begin the muscle recovery process.
The routine
This stretching sequence helps your body return to normal after training. Right after you finish any workout, perform the exercises back to back for the specified number of reps or seconds.
Cool down
10 reps
30 secs/leg
45 secs
30 secs/side
45 secs
Quad rocker
1 Begin in a tabletop position with your shoulders over your hands and your hips over your knees. Keep your hands planted, and push your hips back towards your heels. Briefly hold the stretch. Feel it in your shoulders, glutes, and lower back.
2 Keep your hands planted, and pull your body forwards to straighten your hips. Briefly hold the stretch. Feel it in your quads and hip flexors. That is one rep.
Hip flexors stretch
Begin in a half-kneeling position with your left leg forward and your right knee on the floor. Place your hands on your left thigh and lean forwards. Breathe steadily and hold the stretch. Feel it in your right hip flexors and quads. Repeat on the other side.
Seated forward fold
Sit on the floor, extend your legs, and flex your feet. Reach forwards to grab the sides of your feet or calves. Breathe steadily and hold the stretch. Feel it in your hamstrings and spine.
Supine spinal twist
Lie on your back with your legs extended on the floor. Extend your left arm to the side and turn your head towards your left shoulder. Bend your left knee and use your right hand to pull it across your body to the right. Hold the stretch. Feel it in your lower back and glutes. Repeat on the other side.
