To cool down after swimming, swim laps … Start with standing stretches, then seated stretches. Then as you keep your shoulders glued the ground, rotate your knees as far to the right as you can without your shoulders lifting up. How to do it: From a tabletop position, place the tops of your feet to the floor. Static stretches, different from cool-down stretches, are performed right before dancing to prevent muscle injuries. How to do the kneeling shin-quad stretch: One or two reps for 20-30 seconds is enough. Breathe into each stretch and don't bounce. Next, exhale and drive that right leg up and back behind you, as you drop your head through your arms. How to do it: From a standing position, inhale, then reach both arms overhead. Cool downs provide a number of benefits, all of which we will be discussing below. How to do it: Stand tall and inhale. Drop your hips toward the ground until you feel a stretch. It strengthens your arms and shoulders, tones the core and waist, all while lengthening the hamstrings and calves, and stretching the spine and back. The purpose of a cool down is to transition your body to a resting or near-resting state. A cool down is a quick and easy routine that you do after This easy set of moves is essential for staying healthy as you become fitter and faster. While this mostly applies to runners, a great cool down exercise is stretching your legs. A warm up and cool down are equally important for your fitness longevity, so be sure to do them before and after every training session or intense activity. 2. By doing just 5-10 minutes of stretching or gentle mobility exercises after a sweat sesh, you are allowing your body to ease back into its natural resting state. Lie down on your back and then slowly pull your knees toward your chest. All in all, it is one of the most effective hamstring stretches you can do, and we all know the hamstrings are one of the areas that can get tight easily. Follow this cool down stretch routine after every workout: Pecs For 60 seconds. Repeat with the left leg. After running, a good cool down can be a brisk walk for 2-3 minutes, gradually tapering your pace or stroll. Try ending every session with stretching, which boosts flexibility and may lower your risk of injury. Press up as your bring your torso off the floor. Eh, I'll just do it later. Lower your head between … Diet. For best results, cool-down stretches should be passive, so you'll hold them for a while (as opposed to dynamic stretches before a workout, which you shouldn't hold for long). For example, if you just ran two miles, work … It’s much more exciting than the thought of good ol’ static stretches. Continue rolling in this direction for as long as you desire, then switch directions. Hold for a moment or two then return to cat. So catch your breath, calm your heart, and give your muscles time to relax. A quick cooldown routine that includes a number of exercises and stretches is essential for easing yourself out of a strenuous workout or activity. Slightly lean your torso forward and sit into the position until you feel a stretch. It helps to lengthen the spine and hips, as well as the shoulders, quads and shins. Here’s What Sugar Really Does to Your Brain, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. A final note to why yoga is great for cool downs is that it is interesting and it can be challenging. Bring your head as close to your legs as you can. For cool downs, you can hold the stretches longer, but before a workout, you want to keep things a little more dynamic by releasing from the stretch after a few seconds. So, if it was an upper body day, focus on your upper body more. Related: Leg Stretches with Resistance Bands. How to do it: Stand with your feet wider than hip-distance apart. For seniors, we recommend simple cool down exercises that are easier on the joints. They call it the world’s greatest stretch for a reason. Stretching or foam rolling? The Cat-Cow will improve your posture and balance, strengthen and stretch your spine and neck, and lengthens your hips, abdomen and back. Exhale and bring the arm over your right thigh. Created with Sketch. How to do it: Sit or stand in a comfortable position. "You're not trying to get more flexible here," says Greenfield. Powered by Shopify, How To Progressive Overload for Strength and Hypertrophy. Any kind of strength training. Are performed right before dancing to prevent muscle injuries very stress relieving, calming... Properly is an important part of cooling down because your limbs, muscles and increase flexibility. Than hip-distance apart, roll your left hand over your left leg forward and your Glute... 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