After an intense workout, your body needs a little TLC to recover effectively. A cool down stretching routine helps to gradually lower your heart rate, prevent stiffness, and reduce the risk of injuries. Here, we’ll explore three diverse examples of cool down stretching routines you can incorporate after your exercise.
This routine is perfect after a high-intensity workout or a long run. It targets all major muscle groups to help alleviate tension and promote flexibility.
Begin by standing with your feet shoulder-width apart. Inhale deeply and stretch your arms overhead, reaching for the sky. Hold for 15 seconds, feeling your spine elongate. Next, bend forward at the hips, letting your arms dangle towards the ground. Hold this position for 20 seconds, focusing on relaxing your neck and shoulders.
Now, transition into a standing quadriceps stretch. While standing on your left leg, grab your right ankle with your right hand, pulling it towards your glutes. Keep your knees together and hold for 15 seconds before switching sides. Finish with a seated hamstring stretch: sit on the ground with one leg extended and the other bent, reaching towards your toes. Hold for 20 seconds and switch legs.
If you enjoy yoga or want a more mindful approach to cooling down, this routine is for you! It combines breathwork with gentle stretches to promote relaxation.
Start in a seated position with your legs crossed. Take a moment to focus on your breath. Inhale for a count of four, hold for two, and exhale for six. Repeat this cycle three times. After your breathwork, extend your arms overhead and gently lean to the right, holding for 15 seconds, then switch to the left.
Next, move into a seated forward fold. With legs extended, hinge at the hips and reach forward towards your feet for 20 seconds. Transition into a gentle spinal twist by bending your right knee and placing your foot on the outside of your left thigh. Twist your torso to the right, using your left elbow to gently press against your right knee. Hold for 15 seconds and switch sides.
This routine is tailored for athletes looking to relieve muscle tightness after specific sports activities, such as running or cycling. It focuses on the lower body, especially the legs.
Begin with a calf stretch against a wall. Place your hands on the wall and step back with your right foot, keeping it straight while bending your left knee. Hold for 20 seconds and switch sides. Next, move into a pigeon pose to stretch your hips. From a tabletop position, bring your right knee forward towards your right wrist and extend your left leg back. Hold for 20 seconds and switch sides.
Follow this with a standing hip flexor stretch. Take a step forward with your right foot into a lunge position, keeping your left knee on the ground. Push your hips forward and hold for 15 seconds before switching legs. Finish with a seated butterfly stretch by sitting with the soles of your feet together and gently pressing your knees down with your elbows for 20 seconds.