A well-designed workout includes a cool down, as much it starts with warming up.
Cooling down after a workout helps reduce muscle stiffness, lowers your heart rate gradually, and aids in faster recovery.
It also helps clear lactic acid buildup, reducing post-exercise soreness.
A proper cooldown promotes relaxation, leaving you refreshed and less prone to injury.
3 Pro Tips for Cooldown
Hold Stretches for at Least 30 Seconds
Holding each stretch for at least 30 seconds helps your muscles to completely relax and lengthen, which improves flexibility and healing.
Breathe Deeply Throughout
Deep breathing during the cooldown helps to oxygenate your muscles and induce relaxation. To relax your nervous system, synchronize your breathing with your motions.
Focus on Tight Areas
Pay special attention to muscle parts that feel tight or have been extensively worked during your workout. This tailored technique can reduce discomfort and increase mobility.
In just 10 minutes, we’ll walk you through the quick and easy cooldown that will help your body relax, recover — and refresh faster after a workout!
1. Deep Breathing (1 minute)
Begin by lowering your heart rate with deep, regulated breathing.
How To Do It:
Stand or sit comfortably. Inhale deeply through your nose for 4 seconds, then hold for 4 seconds before gently exhaling through your mouth for 6 seconds. Concentrate on thoroughly filling your lungs and then releasing the air.
Tip:
Relax your shoulders and try to release any tension in your body.
2. Standing Forward Fold (1 Minute)
This stretch relaxes the hamstrings, lower back, and shoulders.
How To Do It:
Stand with your feet hip width apart. Slowly bend your hips and bring your hands to the floor. Allow your head to hang and relax your neck. If you’re unable to reach the floor, place your hands on your shins or thighs.
Tip:
If your hamstrings feel tight, bend your knees slightly.
3. Cat-Cow Stretch (2 Minutes)
This dynamic stretch relaxes your spine and increases flexibility in the back and core.
How To Do It:
Start on your hands and knees in a tabletop position. As you breathe in, arch your back and lift your head and tailbone (Cow position). As you exhale, curve your spine and tuck your chin into your chest (Cat position). Repeat gently, synchronizing your breath to the movement.
Keep your motions slow and controlled for the best results.
Tip:
Keep your movements slow and controlled for maximum benefit.
4. Child’s Pose (2 Minutes)
This position softly stretches the hips, thighs, and ankles while also relaxing the mind.
How To Do It:
Kneel on the floor and sit on your heels. Slowly drop your torso forward, extending your arms in front of you and placing your forehead on the mat. Take deep breaths, feeling the stretch in your back and shoulders.
Tip:
If this feels too intense, expand your knees for a more relaxed stretch.
5.Seated Hamstring Stretch (2 Minutes)
This stretch will help to relax the backs of your legs and lower back.
How To Do It:
Sit on the floor, legs extended in front of you. Reach forward to your toes while maintaining your back as straight as possible. Hold the pose and take long breaths, focusing on lengthening your hamstrings.
Tip:
If reaching your toes proves tough, hold your calves or wrap a towel around your feet for support.
6. Lying Figure Four Stretch (2 minutes)
This stretch focuses on the hips and glutes, which helps to release stiffness in these muscles.
How To Do It:
Lie on your back, knees bent. Cross your right ankle over your left leg to create a “figure four” formation. Grab behind your left thigh and slowly bring your legs towards your chest. Hold for 30 seconds and then switch sides.
Tip:
Keep your head and neck relaxed on the floor and don’t force the stretch; instead, go until you feel a soft pull.
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3 Mistakes To Avoid During Cooldown
Skipping the cooldown Entirely
Rushing off without cooling down might cause muscle tension and raise the chance of injury. Always give yourself time to unwind after a workout.
Performing Static Stretches Too Early
Avoid deep static stretches immediately following high-intensity exertion. Wait until your heart rate has dropped to avoid injury and maximize stretch efficacy.
Rushing Through Movements
Moving too quickly through cooling exercises reduces their efficacy. Take your time relaxing your muscles and getting the most out of every stretch.
By spending just 10 minutes on these simple stretches and breathing exercises, you can enhance your recovery, reduce the risk of injury, and feel more relaxed after each workout.
Your body will thank you!
You may also want to see our beginners guide on Quick 10 Minutes Warm Up Routine Before Workout
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