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Most of us know how important it is to warm up before a heart-pumping workout. But how many of us skip that crucial cool-down routine afterward?
I get it, when you're done with your exercise, it's tempting to get right back to your to-do list! But, by taking just a few minutes to stretch, you'll be making a big impact in preventing injuries and soreness from your workout.
And knowing which types of cool-down stretches to do is key. When warming up before a workout, we focus on dynamic stretching. But after your workout is done, holding static stretches is the best way to release tension in the muscles and help the body recover.
Why is it important to cool down after a workout?
When you exercise, your heart rate and body temperature increase, and your muscles undergo stress. Cooling down helps your body gradually return to its normal state, reducing the risk of dizziness, lightheadedness, or sudden blood pressure drops that can occur when you stop exercising abruptly.
During a cool down, your heart rate gradually decreases, allowing your cardiovascular system to adjust more smoothly. A cool down period should last 3-10 minutes which enables the blood in your legs to continue circulating back to the heart, preventing blood pooling. Cooling down also allows your muscles to gradually relax and lengthen, and it helps remove waste products, such as lactic acid, that can accumulate during exercise.
Best cool down exercises
These cool-down exercises use static stretches to loosen up your entire body as you transition out of workout mode, and you’ll feel them from your neck to the bottom of your feet. It’s a great way to get a deep stretch after warming your muscles up with a walk or sweaty cardio or HIIT workout.
Remember to take mindful breaths as you stretch. Proper breathing allows the body (and the mind!) to relax and helps you sink deeper into each stretch.
Wrist stretch
ome into a table-top position with your knees underneath your hips. Place your palms on the ground underneath your shoulders. Turn your hands so that your fingertips are facing your knees. Gently rock your upper body forward and backward, finding the position you feel the best stretch in. Lean into that position, holding it for at least 10 seconds. Feel free to adjust as you stretch.
Kneeling hip flexor stretch
tart kneeling on the ground. Step your right foot out in front of you, with your right knee bent at 90 degrees. Keep your left knee on the ground and stretch the left leg behind you, resting the top of the left foot on the ground. Keeping your back straight, push forward into your right hip, being sure to keep the right knee over the right ankle. Hold this position for 5 breaths, then switch sides.
Ear to shoulder stretch
Standing or sitting, drop your right ear toward your right shoulder and feel a stretch in the left side of the neck. Hold for 2-4 breaths, and then release and switch sides.
Chin to chest stretch
Place your hands behind your head and gently press your head forward and down so that your chin reaches toward your chest. Feel a stretch behind the upper back and neck. Hold for 2-4 breaths and then release.
Armpit stretch
Place your hands behind your head with elbows out to the sides. This time allow your head to lean back into your hands. Tilt your chin up and look up toward the ceiling, slightly arching the back. Hold for 2-4 breaths and then release.
Standing side reach
Standing with your feet together, lift your right arm straight up into the air. Keep your left arm at your side or on your hip. Bend at the waist toward your left so that you feel a stretch in the right side of your waist. Return to the starting position and repeat on the other side.
Shoulder stretch
Standing or sitting, cross your right arm across your body and hold onto it with your left hand. Use your left hand to pull on your right upper arm to cross your body further. Keep your right arm straight as you feel a stretch in your right shoulder and upper bicep. Then switch sides.
Tricep stretch
Reach the arms overhead. Bend your right elbow and place your left hand on the right elbow. Pull the elbow down so that your elbow points toward the ceiling and your right forearm dangles down behind your head. Feel a stretch in your right tricep, and then switch sides.
Standing lunge
Standing with your feet as wide as your hips, step your right foot forward and keep your back leg straight. Come up onto your back toes, and bend your right knee over the ankle. Pull your naval in toward your spine. Feel a stretch in the front of the right hip, and then switch sides.
Standing lunge with side reach
Step into a standing lunge, then reach the opposite arm of the bent leg up toward the ceiling. Bend at the waist, reaching your arm over to the side of the bent leg. This elongates the entire side of the body, from the straight leg behind you all the way up the side waist and hip flexor. Hold for a few counts, and then switch sides.
Standing quad stretch
Standing with your feet as wide as your hips, balance on your left leg. Bend your right knee and reach your right foot up toward your glute. Then grab onto your right ankle as you pull the foot closer to your butt. Hold for 2-4 breaths, and then switch sides.
Standing single leg hamstring stretch
Step your right foot 1-2 feet forward; straighten the leg and flex your foot. Then bend your left knee as you hinge at the waist and lean forward over the straight right leg. Feel a stretch down the back of your leg and into your calf. Hold for 2-4 breaths and then switch sides.
Standing figure four
Standing with your feet as wide as your hips, balance on your left leg and bring the right leg up. Cross the right ankle over the left thigh and bend the left knee out to the side. Sit back as if you’re about to sit down into a chair. Balance here. Flex the right foot. Gently press your hands into your right thigh to open it up a little bit more if you’d like. You can also mimic this exercise while seated. Hold for 2-4 breaths, and then switch sides.
Lizard
Begin on all fours with your hands and knees on the ground. Step your right foot forward in between your hands, and then bring both hands to the inside of the right foot. Wiggle your right foot out to the right, and open the right hip, letting the right knee fall to the side so that you rest on the outer edge of your right foot. Keep the left knee on the mat, and rest the left foot on the mat. Push forward gently into your hips and hold. Switch so that your left foot is forward and repeat. Hold for 20-30 seconds.
Lying twist
Lying down on your back, hug both knees into your chest. Open the arms straight out to your sides into a “T” shape. Keeping your torso facing forward, lower the legs to the right and turn your head to the left. Hold the stretch for 3 breaths, then come to center. Switch to the left side, hold for 3 breaths, and then move on to the next exercise.
Don’t forget your feet! They are often an afterthought when it comes to stretching, but they get a workout too, especially during cardio exercise.
Foot rock
Sitting upright and barefoot, rock onto your heels and flex your toes. Then rock forward onto your arches and onto the balls of your feet, lifting your heels off of the ground but keeping your toes on the ground. Repeat 10 times.
Toe splay
Sit upright and barefoot with your feet on the ground and knees bent at 90 degrees. Open your toes as wide as you can and hold for 5 seconds. Release. Repeat 10 times.
