Gym · 4 min

Post-Gym Cool-Down Stretches

Shift down a gear after lifting with unhurried stretches for the quads, hamstrings, hips and upper body, finishing on your back. About four minutes.

4 min
6 exercises
Needs something to hold

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1
Standing Quad Stretch
45s
Stand with support and gently bring one heel towards your bottom.
How to do it
1. Stand tall with feet hip-width apart, facing a wall or sturdy support. Place your right hand on it for balance.
2. Bend your left knee and hold your left foot or ankle with your left hand. Gently bring your heel toward your buttock, keeping your knees close and your tummy gently braced.
3. At the switch-sides cue, gently release your left foot and place it on the floor. Place your left hand on the support, then bend your right knee and hold your right foot or ankle with your right hand. Keep your knees close and tummy gently braced. Hold comfortably for the remaining time, then lower the foot with control.
Why it matters
Stretch the front of the thigh while standing with support.
How it should feel
A gentle stretch along the front of the bent-leg thigh.
Make it easier or harder
EasierExtend your reach. Use a towel or strap around the foot, with hand support.
When to stop
Stop if you feel knee or kneecap pain; do not force the knee bend.
2
Standing Hamstring Fold
30s
Fold forwards from the hips with soft knees and your arms hanging.
How to do it
1. Stand with feet hip-width apart, weight even through both feet and knees slightly bent.
2. Hinge forward from your hips and let your arms hang towards the floor. Bend your knees enough to keep the fold comfortable, without forcing your hands down. Keep your neck relaxed and breathe for the prescribed time. When finished, bend your knees a little more and slowly return to standing.
Why it matters
Explore a standing hamstring stretch with the depth controlled by your hip hinge and knee bend.
How it should feel
A gentle stretch along the backs of your thighs.
Make it easier or harder
EasierBend the knees more. Use a shallower fold or rest hands on a stable chair.
HarderReduce the knee bend. Keep the stretch gentle without locking the knees.
When to stop
Stop if the fold causes back pain or pinching.
3
Hip Flexor Lunge
1m
Tuck the pelvis in a half-kneel, then shift forward within a comfortable range.
How to do it
1. Kneel on your right knee with your left foot flat in front, leaving room to shift forward comfortably. Begin with your right hip over the kneeling knee. Rest your hands lightly on the left thigh.
2. Move both hands to your hips. Squeeze your right glute and gently tuck your tailbone under, keeping your ribs stacked over your pelvis.
3. Keeping the gentle tuck and your torso upright, slowly shift your hips forward to a comfortable stretch at the front of the right hip. Keep your left heel and right knee grounded; avoid arching your lower back. Hold comfortably, then release and repeat on the other side. In a timed routine, change sides at the cue.
Why it matters
Stretch the front of the hip while practising a controlled pelvic position.
How it should feel
A comfortable stretch at the front of the hip on the kneeling side.
Make it easier or harder
EasierPad the knee, shift less. Keep the glute squeeze with little or no forward travel.
HarderAdd an overhead reach. Raise the kneeling-side arm without arching your back.
When to stop
Stop if the position increases lower-back pain.
4
Puppy Pose
30s
Keep your hips over your knees as you walk the hands forwards and lower the chest.
How to do it
1. Start on all fours with hands under shoulders and knees hip-width apart beneath your hips. Rest the tops of your feet on the mat.
2. Walk your hands forward one at a time, keeping both knees grounded and your hips above them. Let your chest begin to lower between your long arms.
3. Lower your chest only as far as feels comfortable and rest your forehead gently on the mat or a folded towel. Keep your hips above your knees. Breathe for the prescribed time, then ease your hips back towards your heels.
Why it matters
Explore an overhead shoulder reach with support from the floor.
How it should feel
A comfortable stretch through the shoulders, sides of the back and chest.
Make it easier or harder
EasierSupport the forehead. Use a folded towel or block and lower the chest less.
HarderReach a little farther. Keep the hips above the knees and neck comfortable.
When to stop
Back off if you feel pinching at the front of the shoulder.
5
Happy Baby
30s
Lie on your back with knees open and support your feet or shins.
How to do it
1. Lie on your back and draw both knees towards your chest. Rest your hands on your shins and keep your head and shoulders supported.
2. Open your knees comfortably towards your armpits, supporting your shins. Raise your feet so your ankles are above your knees and your soles face upward.
3. Reach inside your knees to hold the outside edges of your feet, or keep holding your shins. Let your head, shoulders and tailbone rest comfortably on the mat. Breathe slowly for the prescribed time without pulling hard.
4. Optional: keep holding your feet or shins and gently rock a little from side to side. Keep your head supported and your back relaxed. Use small, comfortable movements, or remain still for the rest of the stretch.
Why it matters
Explore hip opening while the floor supports your back and shoulders.
How it should feel
A broad, gentle stretch through the inner hips and groin.
Make it easier or harder
EasierHold the thighs or shins. Bring the support closer rather than reaching for the feet.
6
Supine Twist
45s
Lie on your back and lower both bent knees gently to one side.
How to do it
1. Lie on your back with your knees bent and feet on the mat. Open your arms out in line with your shoulders, resting them in a comfortable T. Let your head rest in a comfortable neutral position.
2. Bring both bent knees towards your chest, keeping your knees and feet together. Slowly lower them to your right only as far as comfortable, with your upper back and shoulders resting easily. Use a folded blanket under the knees if needed, and breathe steadily in the gentle stretch.
3. After the hold, or at the side-switch cue in a routine, slowly bring both knees back to centre before lowering them together to your left. Keep your head and shoulders comfortable and use support under your knees if needed. When you finish, return to centre and place both feet on the mat.
Why it matters
Explore a gentle trunk rotation with your head and upper body supported.
How it should feel
A gentle stretch around the outer hip, lower back or chest.
Make it easier or harder
EasierSupport the knees. Rest them on a pillow or folded blanket.
HarderLet the knees settle lower. Use a small change only while the shoulders stay comfortable.
When to stop
Ease out if the twist causes pinching or pain.