5 Cool Down Exercises

 When we finish a workout, our first instinct is to get out of the gym as quickly as humanly possible. But as much as we want to head straight to the shower, we know we should be doing some cool-down exercises. Why? Well, we can think of a few good reasons. Cooling down can be just as important—if not more important—than the actual workout. According to the American Heart Association, “After physical activity, your heart is still beating faster than normal, your body temperature is higher and your blood vessels are dilated. This means if you stop too fast, you could pass out or feel sick.”

Beyond that, cooling down via stretching can reduce the buildup of lactic acid, which can help prevent cramping and stiffness. These exercises can also prevent—or at least minimize—delayed onset muscle soreness, or DOMS, the pain and stiffness in the muscles you feel anywhere from 24 to 72 hours after exercise. “One of the biggest post-workout mistakes that I see people make is skipping a cool-down stretch or leaving before the end of a group fitness class,” says Jonathan Tylicki, certified personal trainer and director of education for AKT. “Stretching will help prevent soreness, relax the nervous system, promote mobility and flexibility and can even improve your next workout.”

Here are a bunch of cool-down exercises to try—along with a few other post-workout tips.


1. SEATED SINGLE-LEG HAMSTRING STRETCH

How to do it: While sitting on the floor, place one leg straight out. Bend the other leg at the knee and position the sole of that foot against your opposite inner thigh (against the straight leg). Extend both arms and reach forward. You may only be able to touch your knee, but as time goes by, work toward your foot. Hold for 30 seconds and switch legs.

Why it works: “Hamstring tightness is one of the leading contributors to back pain, especially in the lower back,” says Callista Costopoulos Morris, DO, a sports orthopedic surgeon with the Geisinger Musculoskeletal Institute in Pennsylvania. This stretch also aids in hamstring flexibility. “You should include this move every time you stretch. Even if you don’t currently have back pain, it will help prevent issues down the road.”


2. STANDING QUAD STRETCH

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. Hold for 30 seconds. You should feel the stretch in the front of your thigh. Focus on trying to extend your knee to get the maximum effect. Repeat on the right side.

Why it works: The primary function of the quads (that big, meaty muscle in the front of your thighs) is to help control knee motion, so keeping the muscles loose and lengthened is key to avoiding injuries. This is especially true for runners, who can experience pain if there is an uneven pulling on the knee cap due quad tightness.


3. LUNGING CALF STRETCH

How to do it: Step into a lunge, keeping your back knee off the ground. Ease into the stretch with a small bounce to feel it in your back calf. Hold for 30 seconds and repeat on the other side.

Why it works: People often forget about the calves when cooling down, and the best part about this stretch is that it works your calves, hip flexors, glutes and hamstrings. It doubles as a great warm-up but is ideal for lengthening your lower body after a long run or intense HIIT class.


4. CORE ABDOMINAL STRETCH 

How to do it: Lie flat on your stomach. Then, press up on your elbows or all the way to your palms with your elbows slightly bent. You may only be able to go as high as your elbows, but that’s OK. Stretch your head and neck back so that you're looking at the ceiling.

Why it works: “This move stretches your core muscles including your rectus abdominus and obliques,” per Costopoulos Morris. “These muscles are key to good workouts and the health of your lower back.”


5. CHILD'S POSE

How to do it: Kneel on the floor. Then, with your knees and legs together, transition to sitting on the back of your calves with the knees bent. If you can’t lower all the way to your calves, place a pillow between the back of your thighs and calves to lessen the pressure on your knees. 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. The farther you reach, the more stretch you will feel.

Why it works: “This is a great way to stretch the small muscles in your back that connect your vertebral bodies (the larger bones that make up your spine),” Costopoulos Morris told us. “It also stretches out the space between the bones (facet joints or articulations) and allows your nerves to breathe.” Heads up, though: If you have a herniated disc, you’re going to want to avoid this stretch unless your doctor says it’s OK. “[This] can cause the disc to push farther onto your affected nerves,” she notes.

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