Use this routine to cool down after a workout to gradually relax, improve flexibility and slow your heart rate.
These gentle stretches should take about 5 minutes. Spend more time on them if you feel the need.
Buttock stretch – hold for 10 to 15 seconds
To do a buttock stretch:
- Lie on your back and bring your knees up to your chest.
- Cross your right leg over your left thigh.
- Grasp the back of your left thigh with both hands.
- Pull your left leg towards your chest.
- Repeat with the opposite leg.
Hamstring stretch – hold for 10 to 15 seconds
To do a hamstring stretch:
- Lie on your back and raise your right leg.
- Hold your right leg with both hands, below your knee.
- Keeping your left leg bent with your foot on the floor, pull your right leg towards you keeping it straight.
- Repeat with the opposite leg.
Inner thigh stretch – hold for 10 to 15 seconds
For the inner thigh stretch:
- Sit down with your back straight and your legs bent.
- Put the soles of your feet together.
- Holding on to your feet, try to lower your knees towards the floor.
Calf stretch – hold for 10 to 15 seconds
For the calf stretch:
- Step your right leg forward, keeping it bent, and lean forwards slightly.
- Keep your left leg straight and try to lower the left heel to the ground.
- Repeat with the opposite leg.
Thigh stretch – hold for 10 to 15 seconds
To do a thigh stretch:
- Lie on your right side.
- Grab the top of your left foot and gently pull your heel towards your left buttock to stretch the front of the thigh.
- Keep your knees touching.
- Repeat on the other side.