Cool – Down

A cool-down is important for flexibility and in the case of aerobic training, it is essential to slowly bring your heart and breathing rates back down to normal levels. When finishing an aerobic training session, you should reduce your intensity to a low level for 3 – 5 minutes before moving into static stretching. Static stretching should be done at the end of your training session to increase flexibility and to reduce the risk of your muscles tightening up which causes cramping. Below, you will find a number of static stretches that will improve flexibility over time. Each stretch should be held for about 30 seconds each, without any bouncing motions.


Lying Knee Hugs

Lying knee hugs stretch the lower back muscles and glutes. To feel an added stretch, pull your knee across your body towards the opposite shoulder.


Lying Hamstring Stretch

The lying hamstring hold stretches your hamstring muscles which are located on the upper backside of your leg. Keeping your knee straight is very important for the effectiveness of this stretch.


Glute Stretch

Crossing one leg over the other and pulling back towards your chest stretches the glute muscles involved with lateral rotation of the hip.


Tricep Stretch with Tilt

The tricep stretch with a tilt stretches the tricep muscle on the back of your arm and when you tip to the side, the lat muscle in your back are stretched also. Great shoulder mobility stretch.


Standing Quadricep Stretch

This stretch can be done facing a wall so that your free hand can stabilize, but it is a great balance exercise as well. If you do not feel a stretch in your thigh, pop your hip forward to have a greater effect.


Standing Calf Stretch

A calf stretch stretches the lower leg while the heel of the back leg remains flat on the floor and the forward knee is bent slightly. To feel a greater stretch, slide the back leg further away from the wall and drop your hips.


Doorway Stretch

Prop your arm up against the frame of a door or wall and step forward, keeping your body square with the opening of the door. To enhance this stretch, hold the door frame with your hand at shoulder height and arm straightened. Your body should be ahead of your arm. You will feel a stretch in your shoulder, chest, and biceps.