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Cool Down Stretches

Cool Down Stretches

Kalie Kling CPT

It is very essential to properly cool down your body at the end of a vigorous workout. Take a few minutes to relax and stretch out the muscles that you used during your workout.

Cool Down Stretches (15-30 second hold):

  1. Figure 4 stretch: this opens the hips and releases the glutes
    • Start lying flat on your back with your knees bent, feet flat on the floor. Lift your left leg and cross your left ankle over the right knee
    • Reach hands around right leg to meet under the thigh. Draw the right thigh toward you while keep your trunk flat against the floor
    • Use left elbow to gently press your left knee away from you as you pull your right thigh closer
    • Hold for about 30 seconds

  1. Cat/Cow stretch:
    • Begin on hands and knees
    • Align shoulders over wrists and hips over knees
    • Inhale, and on the exhale, round your spine and drop your head towards the floor (Cat)
    • Inhale and lift your head, chest, and tailbone towards the ceiling as you arch your back (Cow)
    • Move through this motion for 30 seconds

  1. Child’s pose:
    • Sit back on your heels with your knees out wide
    • Bend forward at the hips and lower your chest between your thighs with your forehead resting on the ground
    • Extend arms and lay palms on the floor
    • Hold for about 30 seconds

Remember to stretch for about 5-10 minutes at the end of every workout!

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