After a long, intense workout, you may want to collapse onto the couch and take a nap. Although you may be exhausted, doing cool-down stretches after your workout will help prevent injury, loosen muscle tightness and prevent you from being sore the following day. Walk or exercise slowly until your heart rate comes down to a comfortable level, then stretch to complete your cool down.
Calf Stretch
Increase flexibility and reduce tension in your calf muscles by practicing the calf stretch after your workout. Stand about a foot away from a sturdy wall, facing the wall. Bend your arms and place your forearms and hands on the wall for balance. Place your right leg in front of your left and bend it into a lunge. You should feel a stretch in your left calf muscles. Hold for about 30 seconds while keeping your back straight, then release. Repeat on the opposite leg.
Wall Push
The wall push will help reduce tension in the leg muscles and increase flexibility. Stand approximately 18 inches away from a wall, facing the wall. Keeping your elbows straight, place your palms against the wall. Lean forward while keeping both feet completely on the ground. Hold for a count of 20, then release. Repeat the stretch two additional times.
Toe Touches
Put a chair on the floor in front of you while you stand up straight with both feet flat on the floor. Lift your right leg on top of the chair so your knee is straight. Bend your left leg slightly as it remains on the floor. With your right fingers, touch your right toe. If you are unable to touch your toe, reach as far down your leg as you can. Hold the stretch for 20 seconds, then use the left hand to touch your toes. Repeat the entire exercise with the left leg on the chair, then repeat each side an additional two times.
Stability Ball Stretch
If you used a stability ball in your workout, you can also use it to stretch your back while you cool down. Place a stability ball on the ground and lie on top of it on your back. Let your head and arms fall behind your body as you stretch. Keep your palms facing up. Place both feet on the ground for balance and bend your knees. When you are sure that you have your balance, walk your feet out so they are about two feet away from the ball. Hold the position for three counts, then bring your feet back in toward the ball. Repeat the exercise for a total of five repetitions.
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