We all know the importance of warming up before exercise, but we’re less likely to take the time to cool down afterward. I get it, when your workout is complete you need to get back to your to-do list!
But taking time for a few minutes of stretching can make a world of a difference in preventing injury and soreness. And the right kind of stretches are key: When warming up before a workout, we focus on dynamic stretching. But after your workout is done, holding static stretches is the best way to release tension in the muscles and help the body recover.
From your neck to the bottom of your feet, this cool-down stretch routine uses static stretches to loosen up your entire body. It’s a great way to get a deep stretch after warming your muscles up with a cardio or HIIT workout.
Breathing as you stretch is important. It allows the body (and the mind!) to relax and helps you sink deeper into each stretch. I usually instruct my clients to breathe in and out through their nose while they stretch after a workout. This helps the body utilize the breath to calm the nervous system. However, if you’re out of breath after a cardio workout, feel free to breathe in through your nose and out through your mouth as you would during a regular workout.Â
Ear to shoulder stretch
Standing or sitting, drop your right ear toward your right shoulder and feel a stretch in the left side of the neck. Hold for 2-4 breaths, and then release and switch sides.
Chin to chest stretch
Place your hands behind your head and gently press your head forward and down so that your chin reaches toward your chest. Feel a stretch behind the upper back and neck. Hold for 2-4 breaths and then release.Â
Armpit stretch
Place your hands behind your head with elbows out to the sides. This time allow your head to lean back into your hands. Tilt your chin up and look up toward the ceiling, slightly arching the back. Hold for 2-4 breaths and then release.
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Standing side reach
Standing with your feet together, lift your…
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