5 Minute Cool Down After Exercise
When thinking of working out, many may not think to add in time to cool down from a workout. This is a great tool to use to help with recovery, return the body back to pre-workout state, and aids in flexibility. One way to ensure that you have time to cool down after a workout is to pencil in time to your workout routine to do it. Often, people make sure they have time to warm up and exercise, but do not leave enough time in their workout to complete a good cool down. The good news is that a simple 5 minute cool down is all you need to get the added benefits that were mentioned above.
When thinking of how you want to structure your cool down, think about adding in stretches and relaxation techniques to cue your body to start coming down from all of the exertion put on your circulatory system and muscles. Stretches are great at signaling your body to relax and have the added benefit of improving or maintaining flexibility. Along with stretching, you can integrate deep breathing as you stretch to assist in returning to your pre-workout state. Listed below is a simple 5 minute cool down you can add to the end of your exercise program.
- Side Reaching Stretch: Stand with feet spread apart and knees straight. Bring one arm overhead and reach to the opposite side until you feel a stretch on the side that has the arm up. Hold the stretch up to 30 seconds on each side.
- Hamstring Stretch: Stand with your feet apart and knees slightly bent. Reach down and try to touch the ground with your finger tips. To add challenge when bending down, reach for one foot, and then the other to give a more one sided stretch to each of your legs. Hold the stretch up to 30 seconds on each side.
- Cat Cow Stretch: Start on your hands and knees. Bring your head up while letting your back sink down (cow pose), Once held for a few seconds, let head drop slowly and bring your spine up to the ceiling (cat pose). Complete these poses 5 times each taking 3-5 deep breaths as you go through each of the movements.
- Straight Arm Stretch: Hold arm straight out and reach it across your chest. Use the other arm to hold it to your chest and feel the stretch. Once held for 30 seconds, complete the stretch on your other arm.
- Child’s Pose Stretch: In tall kneeling, lower yourself so that you are sitting with your legs tucked under you. Bend your trunk forward so your stomach is resting on your thighs and reach with your arms fully extended in front of you. Take a few deep breaths in this position and hold the stretch for 30 seconds.
ProTailored Physical Therapy can help with any aches or pain you may be experiencing after exercising! Call us at (260) 739-0300 to schedule your consultation and take the first step towards relief.