5-Minute Stretch – Total Body Cool Down

We’ve been over a general warm up routine you can do before your training sessions in our blog a couple of weeks ago, so today we’ll be going over a quick and effective cool down routine that will help with muscle recovery and promote blood flow. This routine is essentially made up of stretches so don’t push your stretch too far passed the point of comfort. Also, avoid bounce into your stretches as it may lead to a pulled muscle and it doesn’t help in any way.

As always, make this your own by adding in anything you may know and taking out anything you’re not comfortable with or not feeling.

When performing this routine just focus on your breathing by taking full breaths and slowing it down.

Here we go:

Overhead Tricep Stretch (30 secs/side)

• Stand with feet shoulder width apart and raise your elbow while reaching for your upper back with the same hand
• Use your other hand to pull gently
• Repeat on the other side

Wrist Stretch (30 secs/side)

• Stand with feet shoulder width apart and reach out in front of you with one arm (palm facing down)
• Point your fingers towards the floor by bending your wrist and use your opposite hand to pull gently
• Then point your fingers up towards the ceiling and use your opposite hand to pull genlty
• Repeat on the other side

Cross Leg Stretch (30 secs/side)

• Stand with one leg crossed over the other
• Flex your torso forward and reach for the foot of the straight leg
• Cross the other leg and repeat

Glute Stretch (30 secs/side)

• Kneel and place your shin flat in front of you
• Sink your hips and relax into the stretch
• Repeat on the other side

Cobra (30 secs)

• Lie face down and raise your torso up with your arms
• Keep your thighs on the floor, core engaged and look up

Prayer Stretch (30 secs)

• Start by kneeling and sit back on your heels
• Lower your torso toward the floor

And it’s as easy as that! Don’t forget to breathe into every stretch and hydrate well after your training sessions to maximize recovery.

 

Chiropractor Auckland

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