3 Cooldown Exercises for After Your Workout

Are you skipping cooldown exercises after your walk, workout, or physical activity? 

If so, you risking sore, stiff muscles – and even injury. 

A proper cooldown not only prevents muscle pain, but also helps improve your flexibility over time, aids in recovery, and reduces the risk of injury. 

With these benefits in mind, try these three cooldown exercises after your next workout.  

Cooldown exercises or any stretches should be performed at a comfortable pace. Don’t force your body into positions that cause pain. 

With time and consistency, you’ll notice increased flexibility and reduced muscle soreness after your workouts. 

Hip Flexor to Hamstring Stretch (Modified Lunge)

This stretch targets your hip flexors and hamstrings, which are crucial muscles used in walking, running, and many forms of exercise. 

• Start by standing tall, then take a big step forward with your right foot. 
• Bend your right knee, keeping your right foot flat on the ground. Keep your left leg straight. 
• Place your hands on your hips and push them forward, feeling the stretch in your left hip and thigh. 
• Hold this position for five to ten seconds, then return to standing straight. 
• Lean forward slightly, feeling the stretch in your right hamstring. 
• Hold for another five to ten seconds. 
• Repeat the sequence with your left foot forward.
• Complete ten repetitions per side. 

Wall Slide 

The wall slide stretch is a great way to cool down your upper body, specifically targeting your shoulders, chest, and the muscles of your upper back. 

• Stand facing a wall, feet hip-width apart but in a staggered stance so your right toes are closer to the wall. 
• Using a towel to reduce friction, slowly slide your hands up the wall. 
• Once your arms are fully extended, or as far as comfortable for you, slowly bring them back down to the starting position. Repeat with your left foot forward. 
• Complete two to three sets of ten repetitions on both sides. 

Quad Stretch 

The quad stretch is ideal for your quadriceps, the muscles at the front of your thighs, which are heavily used in all lower-body activities. 

• Stand in front of a sturdy chair. 
• Lift your right foot, bending your knee so it points straight down, and place your leg behind you on the chair. 
• Pull your foot gently towards your glutes, keeping your knees together and your left leg straight. You should feel the stretch in the front of your thigh. 
• Hold this position for a few seconds before switching to the other leg.
• Complete ten repetitions on both sides.

Remember, just as it’s important to cool down, it’s equally crucial to warm up before starting any physical activity. Try this simple warmup routine to ensure you’re also preparing your body properly before your workouts.

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