Cool Down Exercises After Any Workout

Stretches and Cool down exercises reduces the risk of injury, improves flow of blood, lowers stress on your muscles and heart. 

Moreover, your body temperature, blood pressure, and heart rate comes to normal before you start  of  total w

At least spend 10 minutes of your total workout time in cooling down activities. This blog explains some of the best activities to do so. You can choose the activities that best suit you and design your workout relaxation and recovery regime.

Perform these exercises at less intensity and slow speed than your regular workout. practice deep breathing while doing these exercises to supply oxygen to the muscles, encourage relaxation and relieve tension.

For Everyone

1. Walking or Light Jogging

This is the easiest way to cool down. To get the best results, do light jogging for 3-5 minutes followed by easy or brisk walking for 3-5 minutes.

2. Seated Forward Bend

  • Sit and extend your legs
  • Raise your arms. Push from hips and come forward
  • Hold your feet
  • Be in this position for 1 minute

3. Child’s Pose

  • Come in the tabletop position. Go backwards and sit on your heels.keep your arms with your body or in the forward direction
  • Breathe deeply and let your chest fall on  your thighs
  • Place your forehead on the mat
  • Be in this position for 1-3 minutes

4. Upper Body Stretch

  • Stand or sit straight. Interwine your fingers and stretch your arms upwards
  • Take your hands as high as you can but don’t bend your spine
  • Do it 20 times

5. Knee to Chest

  • Lie down straight on your back with both legs extended
  • Now, bend you left leg and bring it towards your ches
  •  Hold the leg tightly with both the hands
  • Do the same on the other leg
  • Perform 2-3 times on each leg

6. Reclining Butterfy

  • Lie down straight on your back
  • Bend your knees and open your legs on their respective sides
  • Be in this position for 5 minute

After Running

7. Downward Facing Dog

  • Come in a plank or tabletop position. Keep your back straight and move your hips upwards and backwards
  • Open your hands and both the hands you should have equal weight
  • Press one heel in the floor to switch your legs
  • Be in this position for 1 minute

8. Standing Quadriceps Stretch

  • Stand straight. now, bend your left knee and bring your heel towards your hips
  • Hold the ankle with your hands
  • Keep your knees in one line and don’t allow it to go to the side
  • Be in this position for 1 minute
  • Be in this position for 30 seconds
  • Do the same on the other leg
  • Perform 2-3 times on each side

9. Head to Knee Forward Bend

  • Sit straight. Extend your left leg. Bend your right knee and press this feet in your left thigh
  • Raise your arms upwards bring your breastbone and inner part of your thigh in one line
  • Come forward and try to touch your feet
  • Be in this position for 1 minute
  • Do the same on the other leg

For Seniors

10. Shoulder Stretch

  • Stand or sit. Bend your elbow left elbow and place your hand on your back
  • Gently press your left elbow with our right hand to take your left hand further down
  • Be in this position for 30 seconds
  • Do the same on the other arm

11. Standing Forward Bending

  • Stand straight. Now bend forward
  • Slightly bend your knees. Stretch your back and let your head fall on the floor and touch the floor with your hands
  • Stand up
  • Be in this position for 30 seconds

If you can’t touch the floor, keep a stool and place your hands on it. You’ll get the same benefits.

12. Legs Up the Wall

  • Sit and place left side of your body across a wall
  • Lie down and swing your legs upwards on the wall
  • Keep your arms under your head, on your tummy or on the sides
  • Be in this position for 5 minutes

13. Corpse

  • Lie down straight on your back. Keep your arms on the sides, palms facing the ceiling. Your feet needs to be wider than hip distance, spraying your toes outwards
  • Relax your body. Release any tension or tightness 
  • Breathe deeply
  • Be in this position for 5 minutes 

For Kids

14. Marching Arm Circles

  • March in the same place, arms extending at your shoulders’ height
  • Circle your arms in front for 8-10 times
  • Circle your arms in back direction for 8-10 times

15. Spinal Twist

  • Lie down on your back, right leg extended or bent
  • Bring your left knee towards the chest
  • Stretch your left arm on the side and keep your right hand in outward direction of your left knee
  • Repeat on right side
  • Do on the other side

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