The human body is a finely tuned machine. If you strive to stay in optimal shape, it’s imperative to establish a healthy habit of performing cool down stretches after a workout to avoid the chance of getting muscle strains.
Reap The Benefits of Cool Down Stretches After Your Workout
Have you ever tried pouring cold water on a cheap hot metal tray after using it? You can feel the metal change shape while it steams and crackles and goes through a rapid cool down.
If you do the same to a red-hot glass, it will most likely break on the spot. While our bodies are not nearly as brittle as glass or as stiff as metal, our muscles share a similar characteristic – shortening when they’re cold and lengthening when they’re warm.
Immediately following a workout, your muscles are warm, and stretching them in this state can help preserve flexibility, mobility, and overall health. There are many benefits to performing cool-down stretches after any physical activity. Here are four notable ones…
Prevent Injuries
One of the best things you can do for your muscles is to take the time to stretch them post-workout. This reduces the pressure on your joints by keeping your muscles flexible and loose. Stretching gives your muscles more mobility and allows them to take more punishment without becoming injured.
Reduce the Possibility of Back Pain and Knee Injuries
Knee and back pain are some of the most common complaints from Americans of all ages. Approximately 60-80% of people will experience neck or back pain at some point in their life. Back pain is the most common of all medical conditions. You can help prevent its onset by stretching regularly.
Every physiotherapist will attest that one of several leading causes of back pain is pulling or straining a muscle. Tight back muscles lack mobility and range of motion and are at higher risk of being injured from overexertion or a wrong move.
The same goes for knee injuries. There are so many different knee injuries that can present themselves from being too stiff after a workout. Reduce the chances you’ll need a physical therapy treatment for knee pain by keeping your muscles loose and limber.
Reduces Muscle Stiffness
The stiffness you feel after an intense workout may not hit its peak until the second day after your workout. This is known as Delayed Onset Muscle Soreness (DOMS). Your muscles begin to shorten from the moment you end your training.
The best time to stretch is while they’re warm. Maintain the length and the range of motion in your movement with cool-down stretches after a cardio workout or playing your sport of choice.
Improve Recovery Time
Cool-down exercises also reduce the amount of lactic acid that builds up in your muscles. A study performed at Cal State showed that maintaining the blood flow to your muscles after an intense workout reduces the soreness and stiffness of your muscles.
Cool-down stretches can be highly beneficial to maintaining blood flow and delivering oxygen and nutrients to your muscles to promote faster recovery.
Top 12 Static Cool Down Stretches After a Workout
Whether you’re a weekend warrior or a serious athlete, the facts remain the same – Your muscles require attention before and after any workout. The following is a full-body stretch routine you can use after any exercise or sport to make sure you get the major muscles groups.
1. Knee to Chest Glute Stretch
This is one of the most straightforward stretches you can do to loosen the lower back and glutes.
- Lie on your back with both feet flat on the floor (knees will be up)
- Interlock your finger around your knee
- Pull your knee to your chest
- Hold for 20-30 seconds
Note: Pull from inside the leg to avoid putting pressure on your knee joint).
2. Figure 4 Stretch
The figure 4 stretch is, without a doubt, one of the most effective ways to get some key muscles stretched. It targets the butt, the hips, and the lower back.
This stretch is a must-have in your cool-down stretches arsenal. You can do this stretch lying down or seated (seated is much easier to find the correct form).
- From a seated position with a straight back, put your right ankle on your left knee.
- Gently push your right knee down.
- Slowly lean forward.
- Hold for 20-30 seconds.
- This stretches the right side. Switch legs and repeat the steps.
3. Standing Quad Stretch
- From a standing position, lift your right heel behind you and grab it with your right hand.
- Pull your heel to your butt until you feel a stretch.
- Keep your knee pointed down to the ground and positioned below your hip.
- Hold for 20-30 seconds.
- Repeat for both legs.
4. Seated Hamstring Stretch
It’s preferable to perform this stretch from a chair or bench.
- Start with your back straight and both feet on the ground.
- Extend one leg out so your heel is on the floor and your toes are pointing upwards.
- Without bending your upper back, lean forward until you feel a stretch.
- Hold for 20-30 seconds.
- Repeat for the other leg.
5. Lat Stretch (Upper and Lower Back)
Your latissimus dorsi runs from the upper to the lower back. This stretch is an incredible addition to every static stretch routine because it can be adjusted to cover a large area of your back that can become tight or sore.
- Start in a standing position next to a door, post, or any structure that can support your weight (for this example, we’ll assume everyone can get to a door).
- Grab the door at a height anywhere between your hips and shoulders.
- Start to lower your hips and let the door support the weight of your body as you “fall or lean away” from the part of the door you’re holding.
- Hold for 20-30 seconds.
- Repeat for the other side.
Keep in mind that the height you use to grab onto the door will affect your stretch. You can try grabbing on at different heights to adjust for any sore or tight muscles.
6. Doorway Chest Stretch
https://youtu.be/rT7rgXQtDcI
It may not be convenient to do this stretch in a gym, or the doorway is too wide. You can accomplish the same stretch using the wall corner (explained here and can watch the doorway stretch in the video).
- Align your body with the wall to your right side while facing the corner
- Step forward with your right leg creating a split stance.
- You’re going to lift your arm with the elbow no higher than shoulder level.
- Lean forward with your arm pressed against the wall.
- Hold for 20-30 seconds.
- Repeat for the other side.
7. Cobra Stretch
- Lie down on your stomach with your hands on the ground just below your rib cage.
- Gently raise your upper body off the ground as far as is comfortable.
- Try to separate your shoulders as far away from your ears as possible by pushing them down.
- Hold for 20-30 seconds.
8. Groin Stretch (Butterfly or Frog Stretch)
- Sit down with your feet at a comfortable distance from your groin.
- Press the soles of your feet together.
- Grab your ankles and rest your elbows on your knees.
- Push down and hold for 20-30 seconds.
9. Standing Calf Stretch
You will need to find a wall, post, or solid structure with no give (fence posts will work, but the fence itself will not).
- Stand facing the wall and distance yourself about one step away.
- Placing your heel on the ground and bring your toe as high up on the wall as possible.
- Slowly, lean towards the wall until you feel a stretch in your calf.
- Hold for 20-30 seconds.
- Repeat for the opposite leg.
10. Shoulder Stretch
- Start from a seated or standing position.
- Reach across your body with your right arm.
- Use your left arm to push your right arm closer to your body gently.
- Hold for 20-30 seconds.
- Repeat the steps with the opposite arm.
11. Overhead Triceps Stretch
- From a standing position, touch the back of your neck with your right hand (this should leave your right elbow pointing up in the air).
- Use your left hand to grab your right elbow and pull it behind your head.
- Hold for 20-30 seconds.
- Repeat to stretch the left tricep.
12. Standing Bicep Stretch
You’ll need a wall, post, or structure for support.
- Place your right hand at a 45-degree angle behind you against a wall.
- Your palm should be down and with the thumb in line with other fingers (thumb touching the wall).
- If you don’t feel the stretch immediately, gently turn your body away from the wall (to your left) to increase the leverage on your bicep.
- Hold the stretch for 20-30 seconds.
- Repeat the steps for the left bicep.
Add Stretches to Supplement Your Routine
Keep in mind that different sports may put more strain on sport-specific muscles. For example, if you’re a tennis player, you may need to add forearm stretches to avoid the soreness associated with a racket sport. Perhaps your hips will need extra attention as well from the lateral movement.
There’s no limit to how many muscles to include in your cooling-down stretching sequence. You want to make sure you target the major muscle groups and add any extras you feel would benefit your workout.
