Shutterstock
A cool-down is a low-intensity exercise and stretch period that happens after a workout. These moves promote recovery, reduce your risk of injury, and get your body back to a resting state, says trainer Lalitha McSorley, PT. Here, 11 cool-down exercises and stretches to try.
Shutterstock
Walking
Walking lowers your heart rate and breathing to pre-workout levels, says trainer Michael Hamlin, making it a great cool-down.
- Walk at an easy pace, indoors or out.
- Continue strolling for five to 10 minutes.
Tatiana Meteleva/Moment/Getty Images
Child’s Pose
Trainer Natalia Cordero recommends this calming yoga pose to reduce stress hormones in your body post-workout.
- Kneel on a mat with knees under hips.
- Sit back onto heels.
- Fold forward, extend arms in front of you.
- Rest forehead on mat.
- Hold for 30 seconds.
Shutterstock
Downward Dog
Try this move to release tight hamstrings on leg day, says Hamlin.
- Place your hands on the floor.
- Step legs back.
- Lift hips to downward dog.
- Relax head and neck.
- Press one heel down and then the other.
- Alternate pedaling heels.
- Repeat for 30 seconds.
Shutterstock
Tricep Stretch
Hamlin recommends this cool-down move after an upper body workout.
- Bring one arm up and over your head.
- Bend elbow, lower hand toward shoulder blades.
- Use other hand to press on elbow, deepen stretch.
- Hold for 15 to 30 seconds.
- Switch arms.
- Repeat 2-3x.
Shutterstock
Cycling
A gentle pedal after a sweaty bike ride or quad workout always feels right, Hamlin says.
- Pedal on a bike at an easy pace, indoors or out.
- Continue for 5 to 10 minutes.
Shutterstock
Cobra Stretch
This is a good stretch for your abs and core.
- Lie on stomach, hands under shoulders.
- Push up with arms, keep hips on ground.
- Hold for 15 to 30 seconds.
- Release.
- Repeat 2 to 3 times.
Shutterstock
Hip Flexor Stretch
This cooldown move is ideal if your hips feel tight after exercise, Hamlin says.
- Step one foot forward.
- Lower back knee to ground.
- Lean forward slightly, back straight.
- Hold 15 to 30 seconds.
- Switch sides.
- Repeat 2 to 3 times.
Shutterstock
Foam Rolling
McSorley suggests a quick foam rolling sesh to reduce soreness and improve circulation.
- Use a foam roller to massage different muscle groups.
- Roll out your back, legs, glutes, and arms.
- Spend 1 to 2 minutes on each muscle group.
Shutterstock
Cat-Cow
This yoga move will release tension in your back and improve flexibility, says Hamlin.
- Get on hands and knees.
- Arch back, look up at ceiling.
- Round back, tuck chin to look down.
- Slowly repeat 10 times.
Shutterstock
Shoulder Stretch
Cordero is a fan of this stretch to relieve shoulder stiffness after a workout.
- Bring right arm across your chest.
- Use left hand to gently pull your right arm in.
- Feel stretch in shoulder.
- Hold 15 to 30 seconds.
- Switch sides and repeat 2 to 3 times.