28 Cool-Down Exercises

Importance of a Proper Cool-Down

A cool-down after exercise is important for the body to return to its pre-activity resting state. Once the heart rate has returned to pre-activity levels, static stretching is used to target all the major muscle groups that were used. Each stretch should be performed in a relaxed and controlled manner and held approximately 15-30+ seconds. Stretching can improve flexibility and range of motion about a joint. Incorporating static stretches after an activity may help improve performance by allowing the joints to move through their full range of motion.

Example Lower Body Stretches

• Quad Stretch
• Hamstring Stretch
• Figure-4 Glute Stretch
• Calf Stretch
• Hip Flexor Stretch
• Adductor Stretch
• Pigeon Pose

Example Torso/Upper Body Stretches

• Chest Stretch
• Back Stretch
• Standing Back Bend
• Turkish Twist
• Seated Twist
• Sphinx
• Supine Spinal Twist

References

North Carolina State University Department of Health and Exercise Studies. Health and Exercise Wellbeing (8th.ed.). Plymouth, MI: Hayden McNeil