Fitness
How to properly stretch and cool down after a workout
Always skip the stretch and cooldown after a workout? It's time to buck up your ideas. This handy routine from an expert PT will take you less than 10 minutes. No excuses.
Given how little time you have to squeeze in a workout sometimes (towelling off at 100mph, getting your reps in on the squat rack like a military drill sergeant), every minute counts.
Even so, you'd better leave room in your routine to cool down – the main purpose of which is to return your body to its pre-training state, allowing things like your heart rate and breathing rate to return to normal levels.
By taking a few minutes to slow your body down and stretch your muscles, you’ll continue to promote blood flow and encourage the parasympathetic ‘rest and digest’ nervous system to calm your body down and put you in recovery mode.
Plus, taking the opportunity to relax and lengthen muscles while the body is still warm should help you maintain range of motion, and can also increase flexibility over time, which can both contribute to injury prevention.
Convinced yet? Follow this simple four-step routine from PT Risqat Fabunmi-Alade after your next workout – you'll have it done and dusted in under 10 minutes.
1. Take a drink
Drink up post workout to avoid dehydration and lower your body temperature
© Gramafilm LTD
Start cooling down from the inside out. Take a drink of water to rehydrate yourself, and help your body maintain its core temperature.
2. Slow your breathing down
Instead of jumping off the spin bike and dashing straight out of the gym doors, take some time to slow your breathing rate right down immediately after you've finished. Try a count of eight to inhale and eight to exhale, and repeat for as long as you need.
3. Do these stretches
A woman cooling down after a workout
© Mikolette / Getty
For the sake of efficiency, the stretches below target several muscles at once. Aim to hold each for one minute, breathing slowly and deeply. For the ones that require stretching on both sides, hold each for 30 seconds.
A) Cobra pose
Stretch 1: Cobra Pose
© Ben Foxall
Benefits: Increases flexibility of the spine while also opening up the shoulders and stretching the chest and abdomen.
- Lie on your front with your legs together, placing your hands alongside your body just below your shoulders.
- Keeping your elbows close to your sides, press into the ground through your palms to lift your head and chest off the ground, keeping your neck in line with your spine.
- To release, slowly lower your chest and head to the floor.
B) Seated hip stretch and spinal twist
Stretch 2: Seated hip stretch and spinal twist
© Ben Foxall
Benefits: Relaxes tight hips and increases mobility of the spine.
- Sit with your legs extended straight out in front of you, then bend your right knee and place your right heel as close to the outside of your left hip as possible.
- Hug your knee tight to your chest while keeping a tall upright torso.
- To add the twist, reach your right arm behind you and put your fingertips or palm on the floor. Then put your left hand or elbow on your right knee (or thigh) and pull your knee into the left until you feel a stretch in your glutes.
- Repeat on the other side.
C) Kneeling low lunge
Stretch 3: Kneeling low lunge
© Ben Foxall
Benefits: A fantastic exercise to stretch the hip flexors, groin and quadriceps.
- Start in a lunge position: drop your back knee and tuck in your toes so that your lower leg rests on the ground.
- If this is enough of a stretch, stay here. Otherwise, lower your hands to the floor and allow yourself to sink deeper into the stretch.
- If you are particularly flexible you might be able to put your forearms on the ground.
- Repeat on the other side.
D) Half-kneeling hip flexor stretch
Stretch 4: Half-kneeling hip flexor stretch
© Ben Foxall
Benefits: A great exercises to open up the hips – particularly beneficial if you spend a lot of time sat at a desk.
- Start in a half-kneeling position with your front knee over your ankle and your back knee resting on the floor beneath your hip.
- Squeeze your glutes and push your hips forward for a deep stretch of the hip flexors on the side with your knee on the ground.
- Repeat on the other side.
E) Dead hang
Stretch 5: Dead hang
© Ben Foxall
Benefits: An easy and relaxing stretch for your lower back and hamstrings.
- Stand with your feet hip-width apart with a soft bend in your knees.
- Folding your arms slowly, allow yourself to drop forward until you are bent at the waist, hanging forward with a relaxed neck and shoulders.
- Make sure your knees are still slightly bent. You can sway gently from side to side, which will stretch different sides of your lower back.
- Breathe slowly and deeply for three to six breaths.
4. Take a shower to cool down
If you dare (and have an extra five minutes to spare) go for a cold shower post training or, at the very least, lukewarm rather than piping hot. If you like your showers hot, try to avoid this post-workout as it's not going to help your body reset back to normal conditions.
Going all out on staying in this December? Go to redbull.co.uk/hometime for more tips on how to make the most of your home time and for the chance to get wiiings delivered to your door!