If you choose the latter, the stretches can be of shorter duration than your typical static stretches that you do after a cool down walk (i.e. “It also helps stretch out your sacroiliac joint, located where your sacrum, or sit bone, connects with your pelvis,” adds Costopoulos Morris. Hold for 30 seconds. But as much as we want to head straight to the shower, we know we should be doing some cool-down exercises. If it was a full body day, you can do an evenly targeted full body cool down. 1. How to do it: Sit down on the floor with both legs extended out in front of you. A cool down is a quick and easy routine that you do after an intense activity, such as weightlifting, crossfit, sprinting, running, or sports. Use this routine to cool down after a workout to gradually relax, improve flexibility and slow your heart rate. Plant your left foot firmly on the ground. This allows your body’s heart rate to taper down slowly, rather than just doing a complete stop for static stretches. 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 … If you really lack flexibility and mobility, start with the easier cool down exercises. This is a great way to prevent injury and also let your muscles relax after an intense workout! Know your limits. 16 Post-Workout Static Stretches. The down dog is one of the ultimate stretches. When we finish a workout, our first instinct is to get out of the gym as quickly as humanly possible. Move slowly as to avoid any low back pain. Practice more static stretches and get a buddy to help you on lower body stretches. Why it works: While child’s pose focuses on the back’s small muscles, this move isolates the larger muscles in your lower back. Aim to stretch to the point of feeling tightness or slight discomfort. Home. The upward dog targets your chest, shoulders, abs, triceps and low back. 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. A cool-down provides the body with a smooth transition from exercise back to a steady state of rest. Reach your left arm up as high as you can toward the sky. A cool down after exercise is mostly used for aerobic exercise. Resistance Training includes bodyweight workouts, weight lifting, unconventional fitness, HIIT, and sports can also be fit into this category, especially MMA, boxing, and so on. It doubles as a great warm-up but is ideal for lengthening your lower body after a long run or intense HIIT class. Diet. STATIC STRETCHES. Next, fold yourself over the front of your thighs, reaching out with your arms, lowering your head and keeping contact between your calves and thighs. Combined, the below exercises will target all of your major joint complexes and muscle groups. Hold for 30 seconds and repeat on the other side. 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. Research states that performing a cool down after your workout can help with the following: ... and helps to prepare your muscles for the next exercise session. 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. With the cow pose added, you will get some thoracic spine mobility in as well. For cool downs, you can hold the stretches longer, but before a workout, you want to keep things a little more dynamic by releasing from the stretch after a few seconds. Sprinting is the same concept, but start with jogging, then taper down to walking. 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. 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