These exercises can also prevent—or at least minimize—delayed onset muscle soreness, or DOMS, the pain and stiffness in the muscles you feel anywhere from 24 to 72 hours after exercise. Hold for 30 seconds. Bend the other leg at the knee and position the sole of that foot against your opposite inner thigh (against the straight leg). Here are some important benefits to a cool down and what a cool down can consist of. When you cool down, be gentle and focus on exercises that are appropriate for the workout you just did. 1 day ago, by Victoria Messina July 23, 2018 by Lizzie Fuhr. Why it works: “This move stretches your core muscles including your rectus abdominus and obliques,” per Costopoulos Morris. Please select the topics you're interested in: Would you like to turn on POPSUGAR desktop notifications to get breaking news ASAP? Well, we can think of a few good reasons. A cool down is a quick and easy routine that you do after an intense activity, such as weightlifting, crossfit, sprinting, running, or sports. 1 day ago, by Chanel Vargas It also helps to improve hip mobility as well as your posture and alignment by relieving tightness in the lower back. Hold for 30 seconds, then switch sides. After a tough cardio session, be it on the treadmill or cycling, taking time for a proper cooldown helps regulate blood flow, prevent injury, and improve flexibility. With temperatures as low as -270 degrees Fahrenheit, proponents say that stepping into the chilly walk-in chamber for a few minutes will speed up recovery, reduce inflammation and boost circulation. https://www.healthline.com/health/exercise-fitness/cooldown-exercises A lot of strength exercises demand your glutes to be constantly engaged, which is why glutes stretches are advised after a strenuous workout session. A standard workout should consist of a warm up, exercise and cool down. This is the simplest cooldown of all. Ease into the stretch with a small bounce to feel it in your back calf. How to do it: Sitting on a bench or chair, rest your right ankle on your left knee and gently push your right knee toward the ground. Buttock stretch – hold for 10 to 15 seconds How to do it: Sit down on the floor with both legs extended out in front of you. Proper Cool Downs helps your body get back to pre-exercise levels, clears blood metabolites and helps faster recovery. Why it works: Again with the mobility (but it's important!). Continue your cool-down period with quadriceps, hamstring and calf stretches, to relax and stretch the muscles in your lower body. These exercises can also prevent—or at least minimize—delayed onset muscle soreness, or DOMS, the pain and stiffness in the muscles you feel anywhere from 24 to 72 hours after exercise. ☝️, Awesome, You’re All Set! It is there, just upside down. Cool down is normally associated with aerobic exercise, like running, biking, stair stepping, elliptical, swimming, etc. 1 day ago, by Monica Sisavat All rights reserved. Here are just a few of the ways that light cardio and stretching cool down workouts can enhance your overall performance and health: - Cool down stretches can help improve your flexibility, which is crucial to avoiding injuries and being able to stay physically active over the years. by Alessia Santoro Ab stretch: 20 seconds.Lie down on the mat with your arms in push up position and your legs straight. Repeat on the right side. Place your left elbow on your right knee and press outward to deepen the stretch as you continue to twist. Eat and Drink Properly Look, we’ve all gone to a Sunday morning boot-camp class and then rewarded ourselves by ordering pancakes, eggs and two mimosas at brunch. These gentle stretches should take about 5 minutes. Extend both arms and reach forward. Cross your right leg over your left and place your right foot firmly on the ground next to your left knee. After a cardio workout (aerobic exercise such as brisk walking, jogging, bicycling, swimming, or stair climbing), you should always remember to cool down before resting. Complete your cool-down period with chest, arm, neck, upper back and sho… By applying pressure on sore spots, foam rolling helps release tension and tightness in muscles after they’ve been overworked. How to do it: Lie on your back and swing one leg over the other, rotating through your lower back. This stretch also aids in hamstring flexibility. You should feel the stretch in the front of your thigh. When that nerve gets inflamed, your piriformis compresses it causing pain. Place both arms out to the side for balance. Why it works: While child’s pose focuses on the back’s small muscles, this move isolates the larger muscles in your lower back. Whole body cryotherapy (WBC) is the cold treatment celebrities love. Warning: This one’s not for the faint of heart. Sign up for PureWow to get more daily discoveries sent straight to your inbox. Fitness & Exercise. © 2010-2021 Wow Media Products, Inc doing business as PureWow. A word about stretching Why it works: Ever experience shooting pain down your lower back and legs? This stretch is great for improving your thoracic or mid-back mobility, which is often ignored. Place your right hand on the floor next to your left foot and twist your upper body to the left as you extend your left arm toward the ceiling. Now we get back into lighter exercises that also work well for cool down exercises. Here are a bunch of cool-down exercises to try—along with a few other post-workout tips. After your workout, perform three to five minutes of walking, rowing, cycling, or jogging on an elliptical trainer. Here are six of the best foods and drinks to have after working out. Stretching (and strengthening) that muscle, especially after a workout, will help increase mobility and avoid painful flare-ups. Cooling down can be just as important—if not more important—than the actual workout. For example, if you just ran two miles, work … A cool down often includes a slow walk (or even a … Why it works: People often forget about the calves when cooling down, and the best part about this stretch is that it works your calves, hip flexors, glutes and hamstrings. Next, fold yourself over the front of your thighs, reaching out with your arms, lowering your head and keeping contact between your calves and thighs. How to do it: Lie on your back with your legs straight and bend one knee. “Strengthening your core musculature is important to having a healthy back, while the move also helps stretch the bones in the lower back as well as your sacroiliac joint,” Costopoulos Morris stressed. To cool down after swimming, swim laps leisurely for five to 10 minutes. 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