Hold for 30 seconds and repeat on the other side. Start with standing stretches, then seated stretches. But research on WBC is mixed. 1-3 reps is usually good. It’s up to you. Place your right hand on the floor next to your left foot and twist your upper body to the left as you extend your left arm toward the ceiling. This stretch also aids in hamstring flexibility. Include deep … You can, but it should be kept to the barest minimum. 6 Effective Stretches That Can Help You Cool Down After A Workout This cool down session includes 6 stretching exercises. Exercise. RELATED: Here’s What Happens When You Work Out Too Much, According to a Trainer, How to do it: While sitting on the floor, place one leg straight out. It is important to gradually lower the heart rate back to under 120 beats per minute during a cool down, instead of drastically stopping after exercise. How to do it: Kneel on the floor. Hold for 30 seconds then switch sides and repeat. Your heart rate will be more relaxed at that point but your body will still be warm, which is perfect. If you have the time, aim for 10 minutes so you can keep the taper down to homeostasis (a balanced state) gradual. Hold for 30 seconds and repeat with the other leg. Be sure that the easy exercise resembles the type of exercise that was done during your workout. You can anchor them and then pull on them from the stretching position to get deeper into the stretch. Over time, you will improve the range of motion. “It also stretches out the space between the bones (facet joints or articulations) and allows your nerves to breathe.” Heads up, though: If you have a herniated disc, you’re going to want to avoid this stretch unless your doctor says it’s OK. “[This] can cause the disc to push farther onto your affected nerves,” she notes. This kind of cool down is more dynamic and it is often called a cool down flow or a decompression flow, with many stretches being pulled from yoga routines. These can reduce body stiffness and release tension after a long day at work. They can help you hold the stretches and slowly deepen them (be sure not to overstretch or go too deep into the stretch! Sign up for PureWow to get more ideas like these (It’s free!). These gentle stretches should take about 5 minutes. This is a great movement to stretch out the obliques and lats, as well as the spine and hip adductors. This stretch is great for improving your thoracic or mid-back mobility, which is often ignored. This will help prevent your inner thighs from getting tight. Use this routine to cool down after a workout to gradually relax, improve flexibility and slow your heart rate. This is a simple exercise that is going to stretch your quads and shins. WARM UP AND WORKOUT. 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. Search. These movements can be done both before and after a workout. After every workout you do, you should always take time to properly cool down and stretch. Aim to stretch to the point of feeling tightness or slight discomfort. Place both arms out to the side for balance. Don’t have a buddy? This movement is great as you get to move and work on your mobility at the same time, exactly what you want at the beginning of a cool down. Well, we can think of a few good reasons. This is especially true for runners, who can experience pain if there is an uneven pulling on the knee cap due quad tightness. Cool Down for Resistance & Strength Training. Profile. After all, you’ve finished the hard part and you’re ready to move on with your day. But as much as we want to head straight to the shower, we know we should be doing some cool-down exercises. Many of these are yoga-inspired, as yoga poses and stretches make for great cool down exercises as you can move in and out of your stretches, giving you both the movement and stretching side of a cool down. The sciatica nerve runs through the piriformis (the flat muscle located on your bum near the top of your hip joint). In that post, you will also find a full length 14-minute decompression flow that you can follow along to after a tough workout. You’ll see what we mean…. Hold for 30 seconds, then switch legs. Save the long static stretches for once your body's heart rate is near its normal state. It’s good to stretch … Focus on trying to extend your knee to get the maximum effect. 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). It helps to lengthen the spine and hips, as well as the shoulders, quads and shins. It alleviates stress and anxiety. But common excuses like, "I don't have time to stretch" or "I'll stretch later" prevent many from partaking in a proper cool-down. Practice more static stretches and get a buddy to help you on lower body stretches. “These muscles are key to good workouts and the health of your lower back.”. Cool downs provide a number of benefits, all of which we will be discussing below. This important step is often overlooked, and if … The scorpion stretch is going to open up your hips, low back and shoulders. 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. Cool down exercises may come at the end of a workout, but they are the start of the recovery process. Twist your upper body to the right and place your right hand behind you. This is just a heads up because they’re very effective for cooling down and they’re all pretty easy to do. 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. Give your body time to improve its mobility and flexibility. Created with Sketch. A quick cooldown routine that includes a number of exercises and stretches is essential for easing yourself out of a strenuous workout or activity. How to do it: Balancing on your right leg, grab your shoe with your left hand and pull your left ankle up to meet your butt. How to use Light Cardio to Cool down after Resistance Exercise Hold for as long as you need. You may only be able to go as high as your elbows, but that’s OK. It also helps to improve hip mobility as well as your posture and alignment by relieving tightness in the lower back. Breathe deeply and regularly during the stretches. Ab stretch: 20 seconds. Another great exercise to do towards the end of the cool down. Combined, the below exercises will target all of your major joint complexes and muscle groups. Note: inhale as you move into position, and exhale slowly as you release. Pick and choose and switch it up as you go to keep things fresh. Lie down on the mat with your arms in push up position and your legs straight. Decompression flows are a great way to cool down. You can learn all about decompression flows here. Hold for 30 seconds, then switch sides. Cooling down after a workout is as important as warming up. 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. Search. 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. Why it works: “This move stretches your core muscles including your rectus abdominus and obliques,” per Costopoulos Morris. 16 Post-Workout Static Stretches. “You should include this move every time you stretch. Once you have finished any form of physical activity, you should gradually allow your heart rate and breathing to lower to a comfortable level, where talking can be performed … How to do it: From a standing position, take a big step forward with your left foot as if you were doing an extended lunge. So, if it was an upper body day, focus on your upper body more. The same goes for a warm up. Repeat on the right side. Contact Us. 10 Cool Down Exercises That Can Make Your Workout More Effective, The 4 Zodiac Signs Who Would Thrive on a Deserted Island (And One Who Would Crumble), six of the best foods and drinks to have after working out. RELATED: 34 Lower Body Exercises for Leg Day and Beyond, I am not currently subscribed to PureWow.com, so please subscribe, I am already subscribed to PureWow.com, let me tell you the email address I used to subscribe, Please accept the terms and privacy statement by checking the box below. Here are a bunch of cool-down exercises to try—along with a few other post-workout tips. This will release a lot of tension in your back and neck. For seniors, we recommend simple cool down exercises that are easier on the joints. A cool down often includes a slow walk (or even a slow jog) followed by static stretches. All three elements work together to repair and replenish the body after exercise. Running & Sprinting also includes sports that involve a lot of running. Yoga. It’s safer to stretch … Are you sure you want to remove this item from your Recipe Box? “One of the biggest post-workout mistakes that I see people make is skipping a cool-down stretch or leaving before the end of a group fitness class,” says Jonathan Tylicki, certified personal trainer and director of education for AKT. COOL DOWN EXAMPLE Here’s an example of an effective cool down for someone who exercises for general health, fitness and fun. Hold your leg with both hands on your shin or the back of your thigh, whatever position is more comfortable, and continue to hold until you feel the stretch in your back. Extend both arms and reach forward. How to do it: Lie on your back with your legs straight and bend one knee. A sped-up version of this is often used as a warm-up, so slow it down and give yourself time to really melt into each movement. These stretches are best done after exercising, when your muscles are warm and more elastic. With the cow pose added, you will get some thoracic spine mobility in as well. Perform these 6 stretches after every workout: Hip Flexor: Start with left knee on the ground and your right foot planted in front of you (your right leg at a 90-degree angle). Powered by Shopify. Here’s how to use a foam roller for the best (read: most pain-relieving) results. Any kind of strength training. Another way to do a cool down is by doing non-strenuous bodyweight movements coupled with stretches. 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. Why? It is going to put your hips and t-spine mobility to the test. Hold every stretch for 15 seconds, breathing deeply in the end-range position. Shop. During your cool down, practicing deep breathing. Place your left elbow on your right knee and press outward to deepen the stretch as you continue to twist. When we finish a workout, our first instinct is to get out of the gym as quickly as humanly possible. You don’t need to do them all in one cool down after your workout. Beyond that, cooling down via stretching can reduce the buildup of lactic acid, which can help prevent cramping and stiffness. Plant your left foot firmly on the ground. After running, a good cool down can be a brisk walk for 2-3 minutes, gradually tapering your pace or stroll. Bands are a great tool to help you get deeper into stretches. These 7 minute stretching exercises can be done at home ideally after every workout so that you can cool down your full body properly. Pull Ups vs Chin Ups: Muscles Worked, Differences & Which is Better, 24 Rhomboid Exercises For a Stronger and More Defined Back, How to do a cool down (running vs strength training). Hold for 30 seconds then switch sides and repeat. Ease into the stretch with a small bounce to feel it in your back calf. Moreover, it helps with form for your future workouts and it prevents groin injuries and tightness. Why it works: Ever experience shooting pain down your lower back and legs? Spend more time on them if you feel the need. The side stretch is a wonderful way to cool your torso down after a strenuous workout. Static stretching for 10 minutes or so is a great way to relax and improve flexibility. It stretches your upper body and releases any and all stiffness accumulated in it. Comments will be approved before showing up. Yoga movements are dynamic and they work to reconnect the mind, body and spirit. Stretching (and strengthening) that muscle, especially after a workout, will help increase mobility and avoid painful flare-ups. For good static stretches, you can see the list we made above. A cool-down after physical activity allows a gradual decrease at the end of the episode. A final note to why yoga is great for cool downs is that it is interesting and it can be challenging. After physical activity, your heart is still beating faster than normal, your body temperature is higher and your blood vessels are dilated. With a simple google search, you can see examples of these static stretches. 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. 1. 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. “Strengthening your core musculature is important to having a healthy back, while the move also helps stretch the bones in the lower back as well as your sacroiliac joint,” Costopoulos Morris stressed. It is going to lengthen and strengthen your ankles, hips and thoracic spine, while also targeting other muscles like your hip flexors, hamstrings, adductors, glutes, calves, quads, thoracic spine, chest, shoulders, lower back and obliques. Why it works: Like a standing figure four stretch, seated pigeon is perfect for targeting your glutes and allows you to hold the pose for as long as you need without having to balance on one foot. Straighten your arms slowly and lift your torso. 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. How to do it: Lie flat on your stomach. It is very calming movement that relieves a lot of shoulder and back stress. You don’t need to be an elite athlete to take advantage of foam rolling—in fact, all you need is $15 and a little know-how. If you do a split workout, then emphasize areas that you trained that day. … The cossack stretch will work your ankle, knee and hip mobility, while also stretching your quads, hamstring, glutes and hip adductors. Yoga works beautifully for a post strength workout cool down because it involves dynamic stretches, which means you are moving and stretching simultaneously. In any case, both options will give you similar benefits, which are…. Bend the other leg at the knee and position the sole of that foot against your opposite inner thigh (against the straight leg). By Arnav Sakar; If you want to stay injury-free, the best remedy is simple: Stretch. It can also easily be modified, to accommodate your current flexibility and is ideal for opening up the hips and lengthening out the hip flexors. Pull the bent knee toward your chest and stomach. While there are many cool down exercises and stretches that you can do, we are going to show you 14 of our favorite. It’s much more exciting than the thought of good ol’ static stretches. By applying pressure on sore spots, foam rolling helps release tension and tightness in muscles after they’ve been overworked. Never created a password? As you can see, it’s a gradual pace to bring your body down to normal levels and relaxation. 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. Eat and Drink Properly Look, we’ve all gone to a Sunday morning boot-camp class and then rewarded ourselves by ordering pancakes, eggs and two mimosas at brunch. It is a very relieving stretch that feels amazing. You can do cooldown exercises at the end of your workout to ease yourself out of strenuous activity. Do this for a couple reps on each side and hold for 5-10 seconds or do it once on each side 10-20 seconds. 5-10 second holds rather than 20 seconds). But if you want to help your body recover faster, personal trainer Lisa Reed recommends refueling soon after working out with a small amount of carbohydrates and protein. A cool down is a quick and easy routine that you do after an intense activity, such as weightlifting, crossfit, sprinting, running, or sports. It’s also a great routine to do at night before sleep to wind down and release tension in your body. The down dog is one of the ultimate stretches. Stretch your head and neck back so that you're looking at the ceiling. Plus, stretching is an essential part of a cooldown session, which you should do after any cardiovascular workout because it helps your heart rate return to … The farther you reach, the more stretch you will feel. Slowly but surely is the way). Why it works: The primary function of the quads (that big, meaty muscle in the front of your thighs) is to help control knee motion, so keeping the muscles loose and lengthened is key to avoiding injuries. Get a set of resistance bands. Dynamic stretches – that involve more movement … Cool down workout and cool down exercise stretches after home workout. These exercises can also prevent—or at least minimize—delayed onset muscle soreness, or DOMS, the pain and stiffness in the muscles you feel anywhere from 24 to 72 hours after exercise. This applies to any kind of cool down. © 2010-2021 Wow Media Products, Inc doing business as PureWow. 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. STATIC STRETCHES. Generally speaking, we can break it down into Running & Sprinting and Resistance Training. If your low back mobility is not up to par, you don’t want to go all the way back with your foot. Home. 16 Post-Workout Static Stretches. Know your limits and be careful. Just a few minutes of cardio and some static stretching will "help you to gradually lower your heart rate back to normal levels and help your body to … The few minutes you spend stretching allows your heart rate to slow and your body to recover properly. Why it works: “Hamstring tightness is one of the leading contributors to back pain, especially in the lower back,” says Callista Costopoulos Morris, DO, a sports orthopedic surgeon with the Geisinger Musculoskeletal Institute in Pennsylvania. A post-workout cool down and stretch are just as important as the workout itself. If you really lack flexibility and mobility, start with the easier cool down exercises. Know your limits. “It also helps stretch out your sacroiliac joint, located where your sacrum, or sit bone, connects with your pelvis,” adds Costopoulos Morris. Involves dynamic stretches, which means you are moving and stretching and hips, low back.! Perfect exercise to do it once on each side and hold for 30 seconds then switch sides repeat. A run will help prevent cramping and stiffness reality, you will improve the range motion..., ” per Costopoulos Morris knee off the ground include cool down stretches after exercise move helps stretch the in... 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Spend more time on them if you stop too fast, you pass.