No two days are alike when it comes to my fitness routine, except for my cooldowns. Since I rotate between barre, Pilates, yoga, and jogs to prevent workout boredom, I need a one-size-fits-all cooldown to keep me feeling good.
"Simplicity is the key [to any cooldown]," Holly Strickland — a NASM-certified personal trainer and franchise partner with Burn Boot Camp Naples [1] — says. In her opinion, it only takes 5-10 minutes to help with recovery, soreness, and injury prevention.
That's why the expert's 10-minute cooldown plan is my go-to — there are really no excuses as to why I can't make time to do it after any sweat. Strickland says it can be used for anything from running to leg day.
"During this portion of the workout, we are slowing [the] heart rate [2] down and stretching out the muscles we used during the workout," Strickland explains.
See for yourself how effective, easy, and adaptable Strickland's cooldown is by completing one to two rounds of the stretching [3] routine, ahead. Spend 45-90 seconds on each movement with no rests in-between — unless your body starts telling you otherwise.
Cross Body — Side-to-Side
"It is important to get your heart rate down first before moving to the ground movements," Strickland says — and this move does just that.
- Step side to side with your feet.
- Alternate your arms in a cross-motion in the front of your body.
- Your hands should be facing the ground.
Runners Lunge With a Reach
Here, Strickland wants you to feel the stretch throughout your lower body, hips, and core.
- Place your right knee on the ground and your left leg extended out front while maintaining a 90-degree bend at your knee with your left foot on the ground facing forward.
- Make sure your front knee is not going out in front of your toe.
- Push your hips forward, so that your back leg feels a stretch in the quadriceps.
- Once you are in this position, place your left hand by the left hip as your right arm reaches over your head.
- Be sure to keep your chest upright and don't lean forward.
- Switch your legs and repeat.
Cobra to Down Dog
You're really targeting your lower back and core during this full-body stretch, Strickland says.
- Lay on your stomach with your hands placed directly under your shoulders, next to your chest.
- From here, press through your hands and lift your chest off of the ground while keeping your hips on the ground.
- Next, you will tuck your toes and press your hips and butt to the ceiling.
- Tuck your chin in and look through your arms toward your knees.
- This flow should be performed as a dynamic movement. Hold each pose for two seconds and repeat the full movement for 20 reps or 45 seconds.
Hands to Feet
According to Strickland, your hamstrings and back will thank you for this stretch.
- Stand with your feet directly under your hips.
- Circle your arms above your head.
- From here, you will slowly bend at the hips and reach your hands to the ground.
- Keep a slight bend in your knees.
- If you cannot touch the ground, reach to your knees or shins and work your way to the floor.
Chest Stretch
As you can tell by its name, this stretch will help open up your chest, Strickland notes.
- Stand up straight with your feet under your hips.
- Clasp your hands behind your back.
- Roll your shoulders back to open your collarbone.
- Push your hands away from your body.
Torso Twist
"Finish off these movements with a feel-good, ready-for-the-day move," Strickland says of this full-body stretch.
- Stand up straight with your feet under your hips.
- Touch your fingertips together so your elbows are up and out to the sides.
- Rotate your upper body in a "twisting" motion.
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