How to stretch after exercising

How to stretch and cool down after a workout to warm down gradually, improve flexibility and slow your heart rate.

Buttock stretch

Hamstring stretch 

Inner thigh stretch 

Calf stretch 

Thigh stretch 



These gentle stretches should take about 5 minutes. Spend more time on them if you feel the need.

## Buttock stretch

To do a buttock stretch, bring knees up to chest. Cross right leg over left thigh. Grasp back of left thigh with both hands. Pull left leg toward chest. Repeat with opposite leg.  Hold for 10 to 15 seconds


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## Hamstring stretch 

To do a hamstring stretch, lie on your back and raise your right leg. Keeping your left leg bent with your foot on the floor, pull your right leg towards you keeping it straight. Don’t hold at the knee level. Repeat with opposite leg. Hold for 10 to 15 seconds.


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## Inner thigh stretch 

For the inner thigh stretch, sit down with your back straight and bend your legs, putting the soles of your feet together. Holding on to your feet, try to lower your knees towards the floor. Hold for 10 to 15 seconds.


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## Calf stretch 

For the calf stretch, step your right leg forward, keeping it bent, and lean forwards slightly. Keep your left leg straight and try to lower the left heel to the ground. Repeat with opposite leg. Hold for 10 to 15 seconds.


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## Thigh stretch 

To do a thigh stretch, lie on right side. Grab top of left foot and gently pull heel towards left buttock to stretch the front of the thigh, keeping knees touching. Repeat on the other side. Hold for 10 to 15 seconds.


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References

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Article information

Use this routine to cool down after a workout to gradually relax, improve flexibility and slow your heart rate. (How stretch exercising)

Use this routine to cool down after a workout to gradually relax, improve flexibility and slow your heart rate.