Best Cool Down Exercises to Recover and Stretch After a Workout

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1. Cat Cow

Begin on all fours with your palms underneath your shoulders and your knees below your hips. To enter the "cow": Observe the heavens while arching your back.

How to accomplish this: Sit with your legs extended in front of you. As you cross your right leg over your left, bend your right knee so that your right foot remains level on the ground.

2. Seated Twist

3. Lower Back Rotational Stretch

Then, while maintaining your shoulders' contact with the earth, rotate your knees as far to the right as possible without lifting your shoulders.

Position yourself in a comfortable seated or standing position. Squeeze your shoulder blades together and press your shoulders down and away from your ears.

4. Behind-the-Back Forearm Grip Stretch

5. Up Dog

 Beginning on all fours, raise your butt up and back as your heels descend toward the floor while bringing your head through your arms.

How to proceed: Assume an arm-straight plank position. Inhale and bring your right knee as close as possible to your left forearm. 

6. Plank to Scorpion Reach

7. Child's Pose

From a tabletop position, position the soles of your feet on the ground. Inhale, then exhale as you lower your buttocks to your heels and rest your upper body on your thighs.

Stand with your feet broader apart than your hips. Bring your forearms inside your thighs, just above the knees, as you squat. Press and hold the legs apart.

8. Sumo Squat Stretch

9. Wrist Rolls

How to accomplish this: clasp your palms in front of your chest. Roll your left hand over your right and then your right hand over your left in a circular motion.

From a standing position, inhale and then extend both arms overhead. The left arm is bent behind you, and the right hand is used to grasp it.

10. Overhead Shoulder Stretch

Stand erect. Shift your weight to your right limb and maintain a slight knee bend. Then, lift the left foot and position it on top of the right knee.

11. Standing Figure Four

From a standing position, move your left foot forward and your right foot backward. 

12. Lunge Stretch

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