7 Cool Down Exercises and Stretches After Working Out

When you exercise, your heart rate increases, and blood vessels dilate, causing blood to pool in your limbs [1]. So when you abruptly stop the exercise, it affects the body as a bit of a shock.

To avoid potential inconveniences, I dedicate at least 10 minutes of my workout to cooling-down exercises.

Let’s explore the most effective ones.

1. Walking

Walk at a comfortable pace, swinging your arms naturally, and take deep breaths to help this light cardio bring your body state back to normal.

2. Child’s Pose

I use this simple stretch after an intense back workout. It also doubles as a great mobility warm-up in the morning.

Here's how you do it:

1. Start on your hands and your knees.
2. Straighten your arms, sink back, and rest your buttocks on your heels.
3. Let your chest fall into your thighs, and your forehead rest on the floor.

The seated forward bend is one of my favorite cool-down exercises. Don't worry if you can't reach your toe; just reach out as far as possible.

Here's how you do it:

1. Sitting on the floor with your legs extended, inhale and raise your arms overhead.
2. On the exhale, hinge forward from your hips, extending your hands toward your feet and resting your forehead on your shins.
3. Hold for several breaths, then release the stretch and sit up slowly.

4. Seated Hamstring Stretch

The seated hamstring stretch is beginner-friendly and one of the most efficient ways to stretch your hamstrings.

Here's how you do it:

1. Sit on the ground with your left leg straight and your right knee bent.
2. Reach forward with your right arm and grab your left ankle, feeling the stretch in your left side and hamstring.
3. Hold for 20–30 seconds and switch sides.

Related: Top 9 Tensor Fasciae Latae Stretches

5. Standing Quad Stretch

This exercise is a must after leg day, especially after squats.

Here's how you do it:

1. From the standing position with your feet hip-width apart, lift your left foot towards your glute with your left hand.
2. Keep your knees together and hold for 20–30 seconds, then switch sides.

The standing calf stretch is a great way to cool your calves down after playing sports or heavy lifts.

Here's how you do it:

1. Stand with your feet hip-width apart and take a step back with your left leg.
2. Keep your right heel on the ground and bend your left knee, feeling the stretch in your right leg.
3. Hold for 20–30 seconds and switch sides.

7. Shoulder Stretch

The shoulder stretch is an excellent way to stretch your shoulders and lats.

Here's how you do it:

1. Stand with your legs straight, feet hip-width apart, and reach your right arm across your chest, holding it with your left hand.
2. Pull your right arm closer to your body, feeling the stretch in your right shoulder and upper body.
3. Hold this position for 20–30 seconds, then switch sides by reaching your left arm across your chest and pulling the left elbow with your right hand.

You can mix and match depending on the muscles you worked that day or do the entire routine.

It is important to cool down and stretch after a workout because it may help your body return to a resting state and prevent injury. In addition to potentially reducing the risk of injury, a cool-down routine after a workout may also help bring down your body temperature, decrease your heart rate, and gradually return your body to a resting state.

Moreover, stretching during the cool-down phase helps elongate muscles and prevent stiffness, which can help you move more efficiently during your next workout.

According to the American Heart Association, cooling down can also help improve your mental well-being by promoting relaxation and reducing stress levels [2].