For at least five to 10 minutes after the intense part of your workout ends you should cool down. The purpose of cooling down is to return your heart rate, respiration and blood pressure to pre-exercise levels. Mild stretching is an important part of a cool down. It is great for lowering your heart rate, but it also increases blood flow back to your muscles.
Keep Moving
When you first start to cool down, you need to keep moving to slowly lower your heart rate. Begin with a slow walk, circling your arms in wide circles forward and then back as you walk. Next march in place, swinging your arms to cross in front of your chest and then meet in the back. Finally, stand in place with your feet wide and knees slightly bent. With your hands on the sides of your thighs, do a side bend back and forth, reaching for your knees.
Standing Static Stretches
Your heart rate should have slowed some by now, so you can perform some static stretches in a standing position. With your weight on your left leg, extend your right foot in front of you with only your heel on the ground. Lean your upper body forward, stretching your hamstring. With one hand on a wall or chair for balance, pull your right foot toward your rear to stretch your quadriceps. Finally, face the wall, placing both hands on it, stretch your straight right leg behind you with your heel pressing into the ground. Do all stretches on the left leg as well. Make sure to keep your head above your heart as you do these stretches.
Seated Stretching
By the third phase of your cool down, your heart rate should be very close to what it was before you started exercise. Therefore, you can lower yourself to a seated position for a few more stretches. With your legs bent and ankles crossed in front of you, clasp your hands in front of your chest and push them away from you, stretching your upper back. Next, release your hands and place them on the ground behind you, pushing your chest up to the ceiling. Finally, cross your right arm in front of you hugging your bicep into your chest and stretching your shoulder. Swing your arms gently in front of you before stretching your left shoulder.
Lie Down
Spend the final part of your cool down, relaxing even more. Lie down on your back for a few stretches. Pull both of your knees into your chest, stretching your lower back. Next lower your knees to one side while twisting your arms to the other side. Finally, lie flat with your legs stretched out straight and your arms alongside your body. Lie in this position inhaling deeply and exhaling completely. Remain here breathing until you feel calm and relaxed.
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