5 Post-Workout Cooldown Stretches - ACTIV LIVING COMMUNITY

Key Takeaways

Active cool-downs are effective in promoting post-workout recovery through cool-down stretches.
They help normalize blood flow, prevent sudden blood pressure lowering and improve flexibility.
Incorporate neck, Y-W-T-L, back and hamstring post-workout cool-down stretches.

A post-workout cool-down is as important as a pre-workout warmup.

इनके बारे में जानें:

Why is post-workout cool-down important?
Efficient post-workout cool-down stretches

Why is post-workout cool-down important?

It is widely believed that compared to a passive cool-down, which effectively involves no activity, an active cool-down is more effective in promoting recovery. Post-workout cool-down stretches or active cool-downs are probably the most sought-after method for post-exercise recovery. They help normal blood flow and prevent side effects like sudden blood pressure lowering and dizziness. Moreover, they relax you by reducing stress and improving flexibility.

Efficient post-workout cool-down stretches

Although post-workout cool-down stretches are known for mitigating multiple complexities, they are a key player in avoiding serious muscle strains and injuries. Here are some efficient post-workout cool-down stretches:

Neck stretches

To perform this exercise, sit upright on a chair or stand straight. With one hand on your back, use the other to support the head in stretching in all four directions – front, back, left, and right side. Tilt your head in each direction and hold for 10 seconds. Repeat only once.

Y-W-T-L stretch

Hold your arms straight above your head at an angle to make a Y. Stretch your spine as if someone is pulling it upwards. Tuck in your chin and tighten your core. Inhale to a count of 3 and exhale for the same count. As you breathe out, retract your shoulder blades closer together, and don’t let them droop forward. Repeat 2 times.
Now drop your shoulders with your elbows bent and forearms facing up to make a W. Extend your arms straight to the side to make a T. Drop your shoulders down to the side, bend your elbows, and extend the forearms out to the side to make an L. Repeat the above instructions for each letter.

Backstretch

Stand upright with your hands to the side of your waist. Take a deep breath. Bend forward as you exhale, like you’re trying to get close to the knees. Hold for 10 seconds. Now, in an upright position, place your hands behind on the lower back. Breathe in and bend backwards to arch your back, with your hands supporting the lower back. Hold for 10 seconds. Repeat once for each movement.

Hamstring stretch

cooldown 2_Activ Living Community

Sit in an upright position. Extend one leg out and bend the other so that the foot touches the inner thigh of the extended leg. Now bend forward to touch the toe of the extended leg. Hold the stretched position for 10 seconds. Do the same for the other leg and repeat once for each position. Lie flat on your back with your legs stretched straight. Grab one leg and pull it up so that the foot faces the ceiling. In a standing position, raise one leg to a height near or below the waist. Extend your body and try to touch the toe. Hold for 10 seconds in each case.

Instead of hitting the shower or indulging in a meal, ensure doing your cool-down stretches to aid recovery and maintain optimum flexibility.

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