Three Types of Cool-Down Exercises After a Workout

In the last blog we spoke about reasons why cooling down after a workout helps recovery. Below are three types of exercise you can choose from to include in your cool down routine.

1. Light Aerobic Activity – After a more intense workout, it is important to slowly cool down by engaging in low-intensity aerobic exercise. This could include walking, or gentle cycling. This helps to gradually reduce your heart rate and promote blood circulation.

• Example Exercises:
  • Walking: walk at a slow comfortable pace for 5-10 minutes
  • Gentle Cycling: use a stationary bike or cycle at a low resistance for 5-10 minutes

2. Static Stretching – static stretches can be performed after a workout to help relax the muscles and improve flexibility. Hold each stretch for 20-30 seconds without bouncing.

• Example Exercises:
  • Hamstring Stretch – sit on the ground with one leg extended and the other bent, reaching forward towards your toes of the extended leg. This stretch also helps the lower back.
  • Quadriceps Stretch – stand on one leg, or lay on your side on the mat, pull the other foot towards your buttocks, keeping your knees together. A lot of time psoas or quadricep tension can contribute to lower back pain.
  • Calf Stretch – place your hands against a wall for support, one foot forward and the other foot back, press your heel of the back foot into the ground.

3. Yoga Poses – gentle yoga poses that focus on stretching and relaxation can be beneficial. Yoga can help to reduce muscle tension and promote a more calm state of mind.

• Example Exercises:
  • Child’s Pose (Balasana): Kneel on the floor to begin. Then sit back on your heels with your arms stretched forward, ahead of you, on the mat. No rest your forehead on the ground. Take deep and slow breaths, remember to go slowly and try to exhale longer than your inhale.
  • Cat-Cow Pose: I quite like this stretch as a warmup too, but it can be beneficial as a cool-down move to stretch the back after a workout. Get on your hands and knees, alternate between arching your back (Cow pose) and rounding your back (Cat pose).
  • Downward-Facing Dog (Adho Mukha Svanasana): Begin on your hands and knees and lift your buttock up towards the ceiling. This will form an inverted V-shape with your body.  You can also walk out your heels to stretch your calf muscles.

Some handy implementation tips:

1. Duration – spend at least 5-10 minutes on a cool-down routine.
2. Breathing – focus on deep, controlled breathing through your nose with your cool-down exercises. This will help enhance relaxation and oxygenation of your muscles.
3. Consistency – make a cool-down part of your regular exercise routine. Consistency helps long-term benefits.