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



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


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