Cool down Exercises You Can Do After Your Workout [VIDEOS]

April 7, 2022 0 Comments

Do these exercises at a slower speed and lower intensity than your normal workout. Breathe deeply while cooling down to deliver oxygen to your muscles, release tension, and promote relaxation.

1. Light jogging or walking

This is one of the most straightforward ways to cool down. Do 3 to 5 minutes of light jogging followed by 3 to 5 minutes of brisk or easy walking.

2. Upper-body stretch

  1. From a standing or seated position, interlace your fingers and press your palms up toward the ceiling.
  2. Draw your hands up and back as far as you can while maintaining a straight spine.
  3. Then place your left arm in front of your right and turn your palms to face each other, stretching your hands up and back.
  4. Repeat on the opposite side.

3. Seated Forward Bend

  1. Sit with your legs extended in front of you.
  2. Lift your arms.
  3. Hinge at your hips to fold forward.
  4. Place your hands on your legs or the floor.
  5. Hold this position for up to 1 minute.

4. Knee-to-Chest Pose

  1. Lie on your back with your left leg bent or extended.
  2. Draw your right knee in toward your chest, interlacing your fingers around the front of your shin.
  3. Hold this position for up to 1 minute.
  4. Repeat on the opposite side.
  5. Do each side 2 to 3 times.

5. Reclining Butterfly Pose

  1. Lie on your back with the soles of your feet together and your knees out to the sides.
  2. Place your arms alongside your body or overhead.
  3. Hold this position for up to 5 minutes.

 

6. Child’s Pose

  1. From tabletop position, sink back to sit on your heels, reaching your arms forward or alongside your body.
  2. Allow your chest to fall heavy into your thighs, breathing deeply.
  3. Rest your forehead on the floor.
  4. Hold this position for 1 to 3 minutes.

7. Standing quadriceps stretch

  1. From a standing position, bend your right knee to bring your heel toward your buttock.
  2. Hold your ankle with one or both hands.
  3. Keep your knees in alignment next to each other, and don’t pull your knee out to the side.
  4. Hold this position for 30 seconds.
  5. Repeat on the opposite side.
  6. Do each side 2 to 3 times.

8. Downward-Facing Dog

  1. From tabletop or plank position, move your hips up and back, keeping your spine straight.
  2. Spread your fingers and press your weight evenly between your hands.
  3. Pedal out your legs by pressing one heel into the floor at a time.
  4. Hold this position for 1 minute.

9. Head-to-Knee Forward Bend

  1. While seated, extend your right leg and press your left foot into your right thigh.
  2. Align your breastbone with the inside of your right leg as you raise your arms overhead.
  3. Hinge at your hips to fold forward, placing your hands on your body or the floor.
  4. Hold this position for up to 1 minute.
  5. Repeat on the opposite side.

10. Standing Forward Bend

  1. From a standing position, slowly he at your hips to bend forward.
  2. Lengthen your spine, and allow your head to fall heavy toward the floor, keeping a slight bend in your knees.
  3. Place your hands on the floor, hold opposite elbows in front of or behind your thighs, or interlace your hands behind your back.
  4. Hold this position for 30 seconds.

11. Shoulder stretch

  1. From a standing or seated position, lift your right elbow and place your hand near your neck or spine.
  2. Place your left hand on your right elbow to gently press your right hand further down your spine.
  3. To deepen the stretch, bring your left arm alongside your torso and reach your left hand up to clasp your right hand.
  4. Hold a towel or resistance band to allow you to reach further.
  5. Hold the stretch for 30 seconds.
  6. Repeat on the opposite side.

12. Legs-Up-the-Wall Pose

  1. Sit with the right side of your body next to a wall.
  2. Swing your legs up along the wall as you lie down on your back.
  3. Place your hips against the wall or a few inches away.
  4. Place your arms alongside your body, on your stomach, or overhead.
  5. Hold this position for up to 5 minutes.

13. Corpse Pose

  1. Lie on your back with your arms alongside your body, palms facing up, and your feet slightly wider than your hips, with your toes, splayed out to the sides.
  2. Relax your body, and let go of any tightness or tension.
  3. Allow your body to fall heavily to the floor as you breathe deeply.
  4. Stay in this position for 5 minutes or longer.

14. Spinal twist

  1. Lie on your back with your left leg bent or extended.
  2. Draw your right knee toward your chest.
  3. Extend your right arm over to the side and place your left hand to the outside of your right knee.
  4. Gently twist over to the left side.
  5. Hold the twist for 30 seconds.
  6. Repeat on the opposite side.

15. Marching arm circles

  1. March in place with your arms extended out to the sides at shoulder height.
  2. Circle your arms forward 8 to 10 times.
  3. Circle your arms backward 8 to 10 times.

16. Body shakes

  1. Gently shake your right arm, then your left arm, and then both arms at the same time.
  2. Then, shake your right leg, then your left leg.
  3. Next, shake your head, your hips, and your whole body.
  4. Shake each body part for 15 seconds.

 

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