Stretches should never be painful Maintain excellent posture, always keeping chest lifted and head looking straight forward Go for passive or static stretches to cool down after a sweat, holding each position for about 30 seconds. 3. In reality, you only need 5 to 10 minutes to give your muscles some TLC. Glute stretch: 30 seconds + 30 seconds. Leaders must take an active role in these cool down sessions. 1. So, does that mean you must never ever perform static stretches before working out? This is because static stretching exercises have a “cool-down” effect on the muscles and are more effective when done after the muscles are already warm. But common excuses like, "I don't have time to stretch" or "I'll stretch later" prevent many from partaking in a proper cool-down. Hamstring stretch: 30 seconds + 30 seconds. Ab stretch: 20 seconds.Lie down on the mat with your arms in push up position and your legs straight. WARM UP AND WORKOUT. Select from premium Cool Down Stretch of the highest quality. After all, you’ve finished the hard part and you’re ready to move on with your day. See more ideas about exercise, workout, fitness. / 5 Quick Cool-Down Stretches. Later in the evening, further static stretching can increase flexibility. Extend and lift your right leg, hold your thigh and gently pull the leg toward the chest. Cool-down Exercises Start your cool-downs with 2-3 minutes easy walking, either in one place or around the room Hold each stretch 15-30 seconds Stretch only to the point of “mild discomfort”. Cool down exercises are always good for you, even if they don’t do all the things that some people claim. 15 Most effective cool down exercises. By Bill Pierce and Scott Murr. Take … You can, but it should be kept to the barest minimum. Start your exercise routine with a 10 minute full body warm up, continue with a full body workout and finish with this set of cool down exercises.. STATIC STRETCHES. But cooling down your muscles is important after exercise—no matter how vigorous the routine. 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. 5 Quick Cool-Down Stretches. Dec 1, 2015 - Explore Qardio's board "Stretches, Warm-ups & Cool-downs! This easy set of moves is essential for staying healthy as you become fitter and faster. Add These 5 Post-Run Stretches to Your Cool-Down Routine. So which ones are the best? Repeat with the left leg. ", followed by 808 people on Pinterest. Cardio Cool Down (5 minutes) Gradually Lower heart Rate; Suggestions: Jogging, Bounding, or Walking; Static Stretching (5-10 minutes) After Practices and Games. We’ve run down 15 of the most effective cool down exercises for any workout. The creme de la creme of cool down exercises, according to our research, is walking. Stretching after a workout can easily become a neglected practice. 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