Cool Down

by Cheng-Ling Chen — January 16, 2008

Yesterday's article was about warming up before working out. Turns out that cooling down is just as important. Post-exercise stretches help disperse lactic acid that has built up during exercise. Usually by the time I have finished my workout, I am tired and hungry. I want to clean up, eat something, and get on with my day. Doing a cool down is the last thing on my mind. But not cooling down properly after a workout can lead to stiff and sore muscles.

A cool down doesn't have to turn into another fitness session. Here are five quick and easy stretches to tone your muscles and help your body recover well.

1. Rolling, Rolling, Rolling. Turn your head gently from side to side, then all the way around in one direction, followed by the other. Roll your shoulders back and forward, up to the ears and down. This should feel really great after all the exercise you've done.
2. Push the Roof Off. Intertwine your fingers and notice which thumb is on top. On an inhale, lift your arms over head. Push your palms up towards the ceiling, taking care to relax the shoulders. Stand tall with neck long and spine straight. Lower arms and repeat with the other thumb on top.
3. Hip Hip Hooray. Standing steady, place the right foot above the left knee so that your legs form a square. Slowly lower down so your fingers touch the floor. You should feel a nice deep stretch in your glutes and hips. Drop your head and relax your neck. Stay here for a few breaths and stand back up. Repeat with left foot on right knee.
4. Seated Rubber Band. Sit on the floor, legs straight in front of you, feet flexed. Inhale and lengthen the upper body. As you exhale, create a lot of length and slowly lower your chest to your thighs. It doesn't matter if you can't touch your toes. With each inhale, lengthen your spine, and on the exhale, reach further down. Stay low and long for a few breaths. Repeat a couple more rounds with toes pointing away from you, rather than feet flexed.
5. Twister. Lie down on your back. Lift knees together to the chest and gently lower them to the right. With arms straight out in T-position, look over your left shoulder. Breathe and relax into the twist. Come back to center on an inhale, and exhale the knees down to the left. Gaze over your right shoulder and feel the twist on the other side.