Here is a list of Post-Workout Stretches and Exercises you can perform to cool down after your workout, and in order to prevent injury.
Light jog
Have a light jog just faster than walking pace to lower the heart rate and the breathing rate.
Standing hamstring stretch
Start in a standing position, lean over and try to touch your toes. The aim is to keep your legs straight (extension) and touch the toes.
Works: Hamstring
Side lunge
This is performed like a normal lunge except instead of moving your leg forward; it goes out to the side. Take a large step out with one leg, sink the hips down, the outward leg should be bent (flexion), hold and then come back up. Repeat with the other leg.
Works: Hamstring and groins
Standing calf stretch
From a standing position, take a step back with one leg, the front leg should be bent (flexion) and the back leg should be straight (extension). On the back leg you should keep pushing the heel down to the floor to get the full stretch. Alternate legs.
Works: Gastrocnemius
Butterfly
Sit on the floor; tug your legs in towards your groin and lean forward, this should encourage you to stretch out your groin. For an additional stretch use your elbows to push down on your legs.
Works: Groin
Quad stretch
Quad stretch – Bring your foot towards your glutes (flexion) and grab your foot (around the laces), hold for about 10 seconds and then switch legs.
Works: Gastrocnemius
Chair
Lift one foot on to the leg, just above the knee, squat down to about 90 degrees.
Works: Glutes and hip flexor
Walking calf raises
Whilst walking forward, go up onto your toes and keep walking.
Gastrocnemius
Torso twists
In a standing position rotate the upper body. Keep the hips in the same place and twist by using the shoulders.
Works: Lower back, abdominals, and deltoids
Knee raises
Lift your knee up (flexion) to about waist height and then using your arms pull your knee towards your chest to complete the stretch. Alternate legs each rep.
Works: Glutes and hip flexors
If you’re looking for a list of pre-workout stretches and exercises, read my previous post.
