After doing some hard workouts, the last thing you need is another burst of activity.
This holds especially true if you've been playing a sport or training with a group. In that case, you'll want to give your body plenty of time to recover before hitting your next activity or game.
However, you shouldn't skip cooling down.
A proper cool down is beneficial to your muscle recovery and essential to your mental health.
So before you hit that next class or workout, do these 5 post-workout cool-down exercises. It will only take 5-7 minutes.
Contents
1. Stretching
You should start your cool down by stretching. Stretching helps prevent injuries that might occur during a long workout. It also helps your body recover from its post-work state by relieving muscle soreness and tension.
And how should you stretch?
We recommend the following:
- Cross-Shoulder Stretch
Place your left arm below your right shoulder and pull the right arm across your body. Hold for 30-60 seconds.
Repeat the exercise on the other side.
- Reclined Spinal Twist
Lie on your back with your legs straight, arms by your side. They can be either straight or bent at right angles.
Keep one leg straight. Bend the other one by pulling your knee towards your chest. Drop it over the extended leg.
Stay still for 30-60 seconds, and then repeat the twist on the other side.
- Hamstring stretch
Lie on your back with your right leg up in the air. Hold the leg with your hands, just below the knee cap. Pull the leg towards the chest and keep it stretched for 30 seconds.
Your left leg should be either straight or bent with the foot touching the ground.
Repeat the stretch with your other leg.
2. Take a deep breath
Sometimes, the best way to calm your body down is to simply slow down your breathing.
Breathe in for five seconds, hold your breath for 10, and gently exhale for five seconds.
When you breathe out, aim to exhale not just your chest but your stomach and back, too.
3. Target Different Muscle Groups
Make sure your cool down exercises target the right body parts. If you did some workout for your upper body, you need to stretch your shoulders and arms.
If you did some workout for your lower body, you should stretch your calf muscles.
4. Take a Cold Shower
You can take a hot shower first, but make sure you take a cold shower later. The cold water immersion constricts blood vessels, repairs muscle tissue, and prevents you from feeling sore the next day.
5. Rehydrate
Post-workout rehydration is essential to counteract the dehydration caused by exercise. It helps the body recover from the intense workout, aiding circulation and muscle flexibility.
To Wrap Up
A good workout is beneficial for physical health, but it also helps create a sense of accomplishment and happiness. After a tough workout, the body is flooded with endorphins and happy hormones.
So, take some time and enjoy the benefits!
Learn which exercises are best suited for you and try them out. And when you do, always remember to drink plenty of fluids and avoid caffeine and alcohol.
See you in the gym!
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