Post-Workout: The Cool-Down

After ending your workout...

      Here's the part you've been waiting for, the cool-down. Stretching out your muscles is the second essential part of your workout. It should be the last thing you do during your workout session. Remember how warming up allowed your body temperature to increase and your blood to flow more? Well, cooling down should achieve the opposite effect. The goal of a good cool-down is to reduce your heart and breathing rate as well as your body temperature to their normal state. 

     For my cool-down routine I like to take the time to stretch. Here are some of my favorite stretches you can try: 

• Cobra Stretch

               Start by laying on your stomach with your legs straight out behind me. Place your hands flat on the ground and your elbows under your shoulders. Push your body upwards lifting your chest off of the ground while pushing your hips and thighs into the ground. Reach a comfortable position and hold for 10-20 seconds.

                              Stretches lower back, abs, & chest.

• Butterfly Stretch

               Sit tall on the ground with the bottoms of your feet touching and your knees bent out to the sides. Place your hands onto your ankles and slowly lower your body towards your feet. At the same time, press down on your knees. Go as far as you can and hold for 10-20 seconds. 

                              Stretches hips, glutes, & thighs.

• Child's Pose 

               Start on all fours. Sink back onto your legs and walk your arms forward until they are fully extended in front of you. Push through the palm of your hands to keep your arms engaged. Hold for 10-20 seconds.

                              Stretches back, shoulder, & glutes. 

• Side Toe Touch

               Sit tall on the floor with one leg extended to the side and the other leg bent in front of you. Reach the arm thats opposite to the leg that is extended to the ceiling. Hinge your body to the side toward the extended leg bringing your ear to your knee. Allow the arm that is raised to follow your body and reach for your foot. Your other arm can join this arm or rest on the leg that is bent. Hold for 10-20 seconds. Then, reverse to stretch the other side.

                              Stretches hamstrings & back.

• Front Toe Touch

               Sit tall on the floor with your legs extended straight in front of you. Reach your arms to the ceiling and extend them in front of you reaching for your toes as you hinge forward. Lower your body stretching as far as possible. Hold for 10-20 seconds. 

                              Stretches hamstrings, legs, & lower back.

• Seated Forward Stretch

               Sit tall on the floor with your legs open & extended on either side of you. Keeping your back straight, reach your arms in front of you and lower your body forward towards the floor. The goal is to get your body flat on the ground in front of you in between your legs. Hold for 10-20 seconds and allow your body to adjust and sink farther towards the ground each time.

                              Stretches hamstrings & lower back.

    At 10-20 seconds each, these 6 simple stretches should take no more than 2 minutes. Hold them for as long as you think you need. If there's any discomfort, stop. The cool-down should be relaxing way to help your muscles recover and prevent injury.