As with all stretching, stop if you experience any sharp pain. For seniors, we recommend simple cool down exercises that are easier on the joints. This routine utilizes non-corrective stretches (a short duration hold that wont loosen your joints) to help release tight muscles and promote circulation to flush out waste products created while exercising. Cool downs provide a number of benefits, all of which we will be discussing below. Exercise. Dynamic cool down exercises like spinal rolls, cat-cow, and child’s pose are best. All that being said, your cool down isn't the time to act like Simone Biles on the splits. How to do it: Sit or stand in a comfortable position. Hold. You may be able to find more information about this and similar content at piano.io, The Best Yoga Mat Bags for All Your Stuff, Watch World’s Oldest Gymnast Crush This Routine, Drew Barrymore Opens Up About Her Fitness Routine, How to Make the Most of Your Walking Workout, This Woman Set a World Record for Most Burpees, Jada Pinkett Smith’s Mom Has a Six Pack at 67, 12 Best Walking Apps to Download for 2021, Meghan Markle’s Favorite Adidas Shoes Are On Sale, Alleviate Pain, Boost Energy, and Feel Amazing. If you need some extra balance support for this one, do this in front of an elevated surface, like a chair or table. Certainly not! Includes a FREE Healing Recipes booklet. Cross your right leg over your left, and as you do so, bend that right knee so the right foot can remain flat on the ground. Note: inhale as you move into position, and exhale slowly as you release. When you workout you should always incorporate a warm up before and a cool down afterward. There are other, more complex stretches that more or less stretch the same areas. Your body deserves it. Adele Jackson-Gibson is a certified fitness coach, model, and writer based in Brooklyn. Cool-down Routine After HIIT. This is a fantastic exercise that targets every vertebrae of the spine. This includes all the classics like pulling your leg up behind you to stretch your hamstring or trying to touch your toes. Stretching can help reduce the buildup of lactic acid, which can lead to muscles cramping and stiffness. If it was a full body day, you can do an evenly targeted full body cool down. Cooling down properly is an important part of recovery. But it will also strengthen your shoulders and arms. Warm ups are best for loosening and preparing cold muscles and joints for intense workouts but stretching moves (particularly non-dynamic, static stretches held for any period longer than 5-10 seconds) should be saved for after your workout is complete. The stretching helps lengthen and loosen the muscles and increase overall flexibility. The Spiderman stretch is great as it will stretch your hamstrings, quads and hip flexors, which will give you better range of motion and mobility. The purpose of a cool down is to transition your body to a resting or near-resting state. The cool down routine is pretty calm, involving various yoga poses and stretches. Now, reach your opposite arm up to clasp your elbow, and pull gently in the opposite direction. After running, a good cool down can be a brisk walk for 2-3 minutes, gradually tapering your pace or stroll. How to do the kneeling shin-quad stretch: One or two reps for 20-30 seconds is enough. With the cow pose added, you will get some thoracic spine mobility in as well. Sink into a squat and bring your elbows inside your thighs, right above the knees. Exhale as you pull that elbow down. If you have the time, aim for 10 minutes so you can keep the taper down to homeostasis (a balanced state) gradual. And if you're doing a lot of strength training, [your muscles] are going to get tighter naturally. Stretch and relax your entire body with this 5-minute stretching routine. Learn the flow and pacing of stretching with 5 follow-along routines, complete with the verbal cues you need to get each pose just right. Hold, breathe, then switch sides. It’s much more exciting than the thought of good ol’ static stretches. Then switch sides. Hold for a few moments then switch. Prevention participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Home. Take deep, cleansing breaths during that time, and as you exhale, move deeper into the stretch as your flexibility allows. How to do it: From a tabletop position, place the tops of your feet to the floor. It’s also beneficial to focus on your breathing. How to do it: Start on all-fours with your hands beneath your shoulders and your knees beneath your hips. If you did an upper body circuit, stretch your chest and shoulders. A set of cool down exercises to increase muscle control, flexibility and range of motion. Lengthen your arms in front of you. It will give you (or your client) something to look forward to at the end of a rigorous workout. Over time, you will improve the range of motion. They call it the world’s greatest stretch for a reason. Inhale, then exhale as you sink your butt to your heels and lay your torso on your thighs. 10 Cool Down Exercise Routine (approx. 1-3 reps is usually good. What’s more, it will bring blood flow back to the brain, which is important after a workout where much of your blood is in your muscles. If you just stop all the sudden, it's a bit of a shock to the body. It is a very safe position. After a tough cardio session, be it on the treadmill or cycling, taking time for a proper cooldown helps regulate blood flow, prevent injury, and improve flexibility. They can help you hold the stretches and slowly deepen them (be sure not to overstretch or go too deep into the stretch! Extend and lift your right leg, hold your thigh and gently pull the leg toward the chest. So, if it was an upper body day, focus on your upper body more. Next, exhale and drive that right leg up and back behind you, as you drop your head through your arms. While static stretches are great for a cool down, ideally you want to keep things more dynamic at the beginning of your cool down. This easy set of moves is essential for staying healthy as you become fitter and faster. Stretching out after the game relieves two most important effects: Muscle Fatigue; Increased Heart-rate and Breathing-rate. If you choose the latter, the stretches can be of shorter duration than your typical static stretches that you do after a cool down walk (i.e. Don’t have a buddy? These movements can be done both before and after a workout. How to do the Spiderman Stretch with Cow Pose Variation: Do this for 1 rep on each side, or as many times as you feel is needed. with a small bounce to feel it in your back calf. Oftentimes a yoga routine will end in corpse pose, the perfect posture after a hard training session. This exercise will stretch your hamstrings, as the name suggests. WHAT IS A COOL DOWN? Note: Make sure you emphasize stretches for areas you worked most in your workout. Ballet dancers apply this technique by keeping their body still to the point of tension and holding the stretch for a few seconds at a time. This is a great movement to transition into other movements, so use it throughout your cool down, even if its just one rep each time. If you do full body workouts, try to do at least one stretching exercise for every joint complex and major muscle group. Do this towards the end of your cool down. Diet. Give your body time to improve its mobility and flexibility. It’s good to stretch when you’re cooling down because your limbs, muscles and joints are still warm. Hold for your desired time. How to do it: Get into a straight-arm plank position. However, many professionals continue to recommend a cool-down to assist recovery. Practice more static stretches and get a buddy to help you on lower body stretches. You need to do something in order to make sure that they don't stay as fatigued.". Make sure to breathe calmly and deeply: your body needs oxygen to relax your muscles. Hamstring stretch: 30 seconds + 30 seconds. It is going to put your hips and t-spine mobility to the test. After resistance training, you will want to do a mobility cool down routine. Then repeat on the other side. Lower back stretch: 30 seconds. This involves gentle bodyweight movements and stretching. Exhale and bring the arm over your right thigh. Hip flexor For 60 seconds (30 seconds per side) Calves and hamstrings The Glutes Stretch. Comments will be approved before showing up. "You're not trying to get more flexible here," says Greenfield. While this mostly applies to runners, a great cool down exercise is stretching your legs. The scorpion stretch is going to open up your hips, low back and shoulders. This can still be done if your low back mobility isn’t normal, just stop and hold your foot up rather than bringing it to the floor. COOL DOWN EXAMPLE Here’s an example of an effective cool down for someone who exercises for general health, fitness and fun. If you do a split workout, then emphasize areas that you trained that day. This is because static stretching exercises have a “cool-down” effect on the muscles and are more effective when done after the muscles are already warm. We have an example of this kind of routine further below (see 4-Min Cool Down Routine). This will be followed by static stretches that aim to increase the range of motion and flexibility of your lower body. By Bill Pierce and Scott Murr. You don’t need to do them all in one cool down after your workout. The Cat-Cow will improve your posture and balance, strengthen and stretch your spine and neck, and lengthens your hips, abdomen and back. Generally speaking, we can break it down into Running & Sprinting and Resistance Training. Follow along with the 12 seated stretching exercises for seniors. To cool down after swimming, swim laps … A lot of strength exercises demand your glutes to be constantly engaged, which is why glutes stretches are advised after a strenuous workout session. By exercising every muscle group, you'll not only see a difference in your strength and form, you'll feel it, too. Hold and breathe. Drop your hips toward the ground until you feel a stretch. The down dog is one of the ultimate stretches. This triceps stretch can be done either standing or sitting, and is great for improving flexibility and mobility in the arms and upper back. I already put in the work that matters, I'll be thinking as I pack up my gear. Try ending every session with stretching, which boosts flexibility and may lower your risk of injury. Recommended cool-down routine: Eh, I'll just do it later. This is a great movement to stretch out the obliques and lats, as well as the spine and hip adductors. "You're trying to get back to your baseline.". Join our Newsletter for actionable content, exclusive discounts, and more! You can stay in this position for 30 seconds to a few minutes. Let the tops of your feet rest on the floor. You’ll notice many of these stretches are great for warm ups too. How to do it: As you stand, shift your weight to your left leg. For this one, you can hold the stretch for longer, so you could do each side for 20-60 seconds or you could do a couple reps to each side for 10-20 seconds. Slowly but surely is the way). A quick cooldown routine that includes a number of exercises and stretches is essential for easing yourself out of a strenuous workout or activity. Do these simple, effective moves if you want to feel less sore the next day. Repeat each exercise on both sides. It’s a great routine to follow on your non-training days: Plus, if you’re looking for a stretching routine to cool down with after your training, yoga almost seems built for it. This will let your heart rate return to normal slowly and it will help you relax muscles and tendons to reduce soreness and recover faster. Lie down on your back and then slowly pull your knees toward your chest. Yoga movements are dynamic and they work to reconnect the mind, body and spirit. We may earn commission from links on this page, but we only recommend products we back. To cool down after a run, walk briskly for five to 10 minutes. Keep the back leg straight. During your cool down, practicing deep breathing. Here are 6 do-anywhere exercises that hit all the common tight spots and let your body reset post-workout. Save the long static stretches for once your body's heart rate is near its normal state. Bring your knees up and start with your feet flat on the floor. Time: 5-10 minutes (30-60 seconds per exercise), Good for: spine, neck, hips, abs, and back. But cooling down your muscles is important after exercise—no matter how vigorous the routine. It’s up to you. The child’s pose is the perfect exercise to end every cool down. The cossack stretch will work your ankle, knee and hip mobility, while also stretching your quads, hamstring, glutes and hip adductors. Hold for your desired time. In a circular motion, roll your left hand over your right, then your right hand over your left. Hold and breathe. It’s like a yoga flow, where you move in an out of movements, holding stretches for 5-10 seconds (although you can hold stretches longer if you want, as after a workout it is fine). A good cool down will provide you with the following benefits: The way you do a cool down depends on the activity you just finished. Repeat with the left leg. Move at your own speed and do as many repetitions as you like (just make sure you give both sides the same amount of love). Lower your head between … As you push, naturally let your shoulder blades move away from each other and release your head toward the floor. Cool down exercises: While it is essentially meant to be done after a workout, you can also do it on a day that you are not exercising. 4 minutes): You should do a cool down after any rigorous workout or activity, which includes sports. Why trust us? Know your limits and be careful. Press up as your bring your torso off the floor. Perform as many cat cows as desired and move at your own pace. Make sure to relax the shoulders away from the ears. Bring your left arm up towards the sky and stare at a fixed point in front of you for balance. 12 Best Cooling Pillows to Buy for Hot Sleepers. Do it slowly and gently. "Let's say you are a runner and you build your heart rate up and you're there for a while. Decompression flows are a great way to cool down. Inhale and lift your left arm. Any kind of strength training. This can also be done on the floor (see here). Glute stretch: 30 seconds + 30 seconds. Hold for as long as you need. Sprinting is the same concept, but start with jogging, then taper down to walking. This will help you recover for the next day so you can jump into a new workout without being as sore—or at least be able to go about your activities feeling less achy. Moreover, it helps with form for your future workouts and it prevents groin injuries and tightness. If you really lack flexibility and mobility, start with the easier cool down exercises. Created with Sketch. … For starters, you can begin in a down dog position to get an extra hamstring stretch: Start on all fours then hike your butt up and back as your heels come down toward the floor, head through your arms. Begin by sitting with good posture in a sturdy, non-slip chair (20 sec in video) The ideal posture is to sit upright, engaging abdominal muscles, with feet on the ground, knees over toes, thighs parallel to floor, and hips aligned with legs. Then pick up your left foot and place it over the right knee. Then as you keep your shoulders glued the ground, rotate your knees as far to the right as you can without your shoulders lifting up. In any case, both options will give you similar benefits, which are…. It is better to stretch right after the game is over and not later. All in all, it is one of the most effective hamstring stretches you can do, and we all know the hamstrings are one of the areas that can get tight easily. How to do it: Lie on your back and face the ceiling. Stretching after a workout can easily become a neglected practice. https://www.healthline.com/health/exercise-fitness/cooldown-exercises The same goes for a warm up. 2. Bend the left arm behind you and grab it with your right hand. Static stretches, different from cool-down stretches, are performed right before dancing to prevent muscle injuries. Cool down exercises may come at the end of a workout, but they are the start of the recovery process. Here are 10 cool down exercises for after you workout! When you cool down, be gentle and focus on exercises that are appropriate for the workout you just did. … © 2020 SET FOR SET. Add These 5 Post-Run Stretches to Your Cool-Down Routine. Hold for 30 seconds and repeat on the other side. Powered by Shopify, How To Progressive Overload for Strength and Hypertrophy. Press your shoulders down and away from the ears and squeeze your shoulder blades together. How to do it: From a standing position, step your left leg forward and your right leg back. Another great exercise to do towards the end of the cool down. Contact Us ... your cool down.

The benefits of doing a few cool down exercises during your post workout routine are significant—and backed by science. A cool-down after physical activity allows a gradual decrease at the end of the episode. Face the pool wall and hold onto the edge. You can anchor them and then pull on them from the stretching position to get deeper into the stretch. Yoga works beautifully for a post strength workout cool down because it involves dynamic stretches, which means you are moving and stretching simultaneously. Bring your head as close to your legs as you can. As you can see, it’s a gradual pace to bring your body down to normal levels and relaxation. There has been plenty of debate about the usefulness of cool-down stretching with some studies concluding that there are no benefits. Your heart rate will be more relaxed at that point but your body will still be warm, which is perfect. Be sure that the easy exercise resembles the type of exercise that was done during your workout. This allows your body’s heart rate to taper down slowly, rather than just doing a complete stop for static stretches. Related: Leg Stretches with Resistance Bands. A final note to why yoga is great for cool downs is that it is interesting and it can be challenging. How to Activate Your Glutes with Glute Activation Warm Up Exercises, How to do a cool down (running vs strength training). How to do it: There are few ways to enter this stretch. Of cool down after a brisk walk, walk slowly for five to 10 minutes to stretch out the and... Strenuous workout or activity with Glute Activation warm up, a cool down exercises after your workout, but will... Standing ), good for: spine, neck, hips, back! Not until you feel yourself begin to sink into a straight-arm plank.! Important after exercise—no matter how vigorous the routine body workouts, try to it... Of the spine from the stretching helps lengthen and loosen the muscles and increase cool down stretches routine flexibility the helps... 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