Cooldown exercises and stretches can be performed seated, standing, or lying down using only your body weight.
A cooldown after exercising is a brief period in which you lower the intensity of exercise to help ease yourself back into a normal state after strenuous activity.
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Cooldowns often incorporate static stretches, which are stretches you hold for a certain period. They’re typically done at the end of workouts to help relax your muscles and tendons, increase range of motion, and prevent injury.
Keep reading to learn more about 15 cooldown stretches you can do after any workout.
Before getting started
It’s important that your cooldown stretches come after exercising, when your muscles are warm. Your cooldown should also be done at a slower speed and lower intensity than your workout.
When performing static stretches, hold each stretch for 10 to 30 seconds. Breathe deeply to deliver oxygen to your muscles, release tension, and promote relaxation.
Try not to move or “bounce” during the stretch, as this may increase your risk of injury.
If you feel pain while stretching, you may be pushing the stretch too far. Ease the pressure and gradually work your way into a deeper stretch that doesn’t hurt.
This is one of the most straightforward ways to cool down.
After exercising, do 3 to 5 minutes of light jogging or brisk walking, followed by 3 to 5 minutes of easy walking. This should help your heart rate slow down to normal resting levels.
Here are some lower body stretches you can perform after aerobic activities like running, hiking, and cycling, and resistance training sessions like a lower body or full-body workout.
Seated Forward Bend
- Sit with your legs extended in front of you.
- Lift your arms.
- Hinge at your hips to fold forward.
- Place your hands on your legs or the floor.
- Hold this position for up to 1 minute.
- Perform the stretch 2 to 3 times.
Knee-to-Chest Pose
- Lie on your back with your left leg bent or extended.
- Draw your right knee in toward your chest, interlacing your fingers around the front of your shin.
- Hold this position for up to 1 minute.
- Repeat on the opposite side.
- Do each side 2 to 3 times.
Butterfly stretch
- From a seated position, bring the soles of your feet together with your knees out to the sides.
- Clasp your ankles with your hands.
- Hinge at your hips and slowly fold forward. You should feel a deep stretch in your groin.
- Hold this position for up to 1 minute.
- Repeat the stretch 2 to 3 times.
Standing quadriceps stretch
- From a standing position, bend your right knee to bring your heel toward your buttock.
- Hold your ankle with one or both hands.
- Keep your knees in alignment next to each other, and don’t pull your knee out to the side.
- Hold this position for 30 seconds.
- Repeat on the opposite side.
- Do each side 2 to 3 times.
Downward-Facing Dog
- From a tabletop or plank position, move your hips up and back, keeping your spine straight and aligned.
- Spread your fingers and press your weight evenly between your hands.
- Pedal out your legs by pressing one heel into the floor at a time.
- Hold this position for 1 minute.
- Repeat the exercise 2 to 3 times.
Head-to-Knee Forward Bend
- While seated, extend your left leg out and press your right foot into your left thigh.
- Raise your arms overhead, then hinge at your hips to fold forward over the left leg.
- Place your hands on your leg, around your foot, or on the floor.
- Hold this position for up to 1 minute.
- Repeat on the opposite side.
- Do the exercise 2 to 3 times on each side.
Standing Forward Bend
- From a standing position, slowly hinge at your hips to bend forward.
- Lengthen your spine, and allow your head to fall heavy toward the floor, keeping a slight bend in your knees.
- Place your hands on the floor, hold opposite elbows in front of or behind your thighs, or interlace your hands behind your back.
- Hold this position for 30 seconds.
- Repeat the exercise 2 to 3 times.
If your hands are unable to reach the floor, you can modify this stretch. Place hands on a block or sturdy object instead of the floor. You’ll still reap the same benefits.
Legs-Up-the-Wall Pose
- Sit with the right side of your body next to a wall.
- Swing your legs up along the wall as you lie down on your back.
- Place your hips against the wall or a few inches away.
- Place your arms alongside your body, on your stomach, or overhead.
- Hold this position for up to 5 minutes.
Consider performing the following stretches and exercises after an upper body or full-body workout.
Upper body stretch
- From a seated or standing position, interlace your fingers and press your palms up toward the ceiling.
- Draw your hands up and back as far as you can while maintaining a straight spine.
- Pulse up and down 8 to 12 times.
- Repeat the exercise 2 to 3 times.
Shoulder stretch
- From a standing or seated position, lift up your right elbow and place your hand near your neck or spine.
- Place your left hand on your right elbow to gently press your right hand further down your spine.
- Hold the stretch for 30 seconds.
- Repeat on the opposite side.
- Do the exercise 2 to 3 times on each side.
Child’s Pose
- From a tabletop position, sink back to sit on your heels, reaching your arms forward or to the sides of your body.
- Allow your chest to fall heavy into your thighs, breathing deeply.
- Rest your forehead on the floor.
- Hold this position for 1 to 3 minutes.
- Repeat the exercise 2 to 3 times.
Corpse Pose
- Lie on your back with your arms alongside your body, palms facing up, and your feet slightly wider than your hips, with your toes splayed out to the sides.
- Relax your body, and let go of any tightness or tension.
- Allow your body to fall heavily to the floor as you breathe deeply.
- Stay in this position for 5 minutes or longer.
Lying spinal twist
- Lie on your back with your arms out to the side.
- Bring both knees in toward your chest.
- Gently twist over to the right, dropping both knees onto the ground. At the same time, turn your head to the left.
- Hold the twist for 30 seconds, then come back to center.
- Repeat on the opposite side.
- Repeat the exercise 2 to 3 times per side.
Arm circles
- Stand up tall with your arms extended on both sides.
- Circle your arms forward 8 to 10 times.
- Circle your arms backward 8 to 10 times.
- Repeat in each direction 2 to 3 times.
Arm cross-over stretch
- Start in a standing or seated position.
- Bring your right arm across your body.
- Place your right hand or forearm on the outside of your right forearm and gently press back.
- Hold this stretch for 30 seconds, then repeat on the other side.
According to the American Academy of Orthopaedic Surgeons, cooldown exercises help start the recovery process, increase flexibility, and promote relaxation.
A cooldown may
- bring down your body temperature, blood pressure, and heart rate to normal levels
- promote blood circulation to help prevent lightheadedness and dizziness
- elongate the connective tissue around your joints, increase mobility, and improve the range of motion
Consider speaking with a healthcare professional or a personal trainer if you’re unsure of which cooldown exercises to perform after physical activity.
They can help you develop a customized cooldown routine tailored to your specific needs. They may adjust the type of workout you do according to any injuries, areas of concern, or goals you have.
A professional can make sure you’re doing the exercises correctly and provide valuable feedback so that you’re staying safe while maximizing your workout potential.
Gradually cooling down after exercising may give your body a chance to recover, regulate its systems, and ease you back into the pace of daily life.
Allow yourself enough energy to complete your cool down without pushing yourself beyond your limits. Go only to your edge and never bounce or force your way into any position.
On days when you’re not feeling especially active or energetic, you can swap out part of your workout and focus on more of these cooling, relaxing exercises to benefit your mind and body.