Post-Workout Cooldown Stretches
Get ready to relax, restore, and rejuvenate your body with this post-workout cooldown routine, designed to improve flexibility, reduce tension, and promote muscle recovery. This session gently stretches key areas like your hamstrings, quads, glutes, back, and shoulders for a full-body reset.
We’ve carefully selected stretches such as the child’s pose, downward dog walks, and spinal twists to target tight muscles and enhance mobility. Clear instructions, form tips, and modifications ensure you get the most out of each stretch safely and effectively.
For a quick 10-minute cooldown, perform each stretch for 30 seconds. For a deeper stretch session, hold each for up to a minute.
Cool down, breathe deeply, and feel the benefits of a well-rounded recovery!
We have stretch sessions during our classes in person at our studio—book your first class for free!
Seated Twist (Right & Left)
*One side at a time
Safety precaution
Avoid over rotation
Main muscle groups stretched
Spinal muscle, obliques, upper back
Starting Position:
Sit on the floor with your legs extended straight in front of you.
Keep your spine tall and your core engaged.
Seated Twist:
Bend your right knee and place your right foot on the floor outside your left thigh.
Place your left elbow on the outside of your right knee and your right hand behind you for support.
Twist your torso to the right, looking over your shoulder.
*Repeat on the left side
2. Triceps (Right & Left)
*One side at a time
Safety precaution
Don’t push until you feel pain
Main muscle groups stretched
Triceps
Starting Position:
Stand or sit tall with your back straight.
Raise one arm overhead, then bend the elbow to bring your hand down your back.
Reach the opposite hand behind your back to grab the bent elbow or gently press the elbow for a deeper stretch.
Triceps:
Gently pull the bent elbow with the opposite hand, deepening the stretch in your tricep and shoulder.
*Repeat on the other side
3. Wrist (Right & Left) Inward/Outward Rotation
*One side at a time
Safety precaution
Move slowly
Main muscle groups stretched
Forearm muscles
Palms Out:
Sitting down, extend your arm straight forward, pull your fingers back towards your body with palms facing out
Palms In:
Palms facing in and fingers pointed down, pull your fingers towards your body
Inward Rotation:
Extend your arms again, rotating your wrists inwards toward the midline of your body
*Repeat on the other side
4. World’s Greatest Stretch (Right & Left)
*One side at a time
Safety precaution
Keep knee aligned with ankle
Main muscle groups stretched
Hip flexor, hamstring, quad, chest and shoulder, glutes
Starting Position:
Begin in a standing position with your feet hip-width apart.
Step one foot back into a lunge position, keeping your front knee at a 90-degree angle.
World’s Greatest Stretch:
Place both hands on the floor inside your front foot, keeping your back leg straight.
Twist your torso toward the front leg, reaching your top hand toward the ceiling.
Hold the stretch for a few seconds, then return to the starting position.
Repeat on the other side, alternating legs and arms.
Focus on maintaining balance and keeping your hips square.
*Repeat on the other side
5. Cobra
Safety precaution
Avoid overstraining and overstretching the lower back
Main muscle groups stretched
Lower back, core
Starting position:
Lie face down on the floor with your legs extended behind you and the tops of your feet pressing into the ground.
Place your hands on the floor under your shoulders, elbows close to your body.
Cobra:
Inhale and press into your palms to lift your chest off the ground, straightening your arms.
Engage your lower back muscle while lifting your chest.
Gently arch your back and look forward, keeping your hips and legs on the floor.
6. Child’s Pose
Safety precaution
Keep spine neutral
Main muscle groups stretched
Lower back, glutes, quads, shoulder
Starting Position:
Begin in a kneeling position with your knees wide apart and big toes touching.
Sit back on your heels, extending your arms straight in front of you on the floor.
Child’s Pose:
Slowly lower your torso toward the ground, bringing your forehead to the floor.
Relax your arms and shoulders, allowing your body to gently stretch.
7. Hamstring Reach (Right & Left)
*One side at a time
Safety precaution
Avoid bouncing
Main muscle groups stretched
Hamstrings
Starting position:
Sit on the floor with one leg extended straight in front of you and the other leg bent with your foot toward your inner thigh.
Keep your back straight and engage your core for stability.
Flex the toes of your extended leg toward your body.
Hamstring Reach:
Inhale and lengthen your spine.
Exhale and gently reach your hands toward the toes of your extended leg, hinging at your hips.
Keep your back straight as you lean forward, avoiding rounding your spine.
*Repeat on the other side
8. Forward Bend
Safety precaution
Don’t bounce at the end of your range
Main muscle groups stretched
Hamstrings
Starting Position:
Stand with your feet hip-width apart, arms at your sides, and your knees slightly bent.
Engage your core and lengthen your spine, standing tall.
Forward Bend:
Inhale and reach your arms overhead to lengthen your torso.
Exhale and hinge forward at your hips, lowering your upper body toward the floor.
Keep your knees slightly bent and allow your back to naturally fall as you fold forward, bringing your hands toward the floor or your feet.
9. Downward Dog Walks
Safety precaution
Avoid locking knees, keep back straight
Main muscle groups stretched
Hamstrings, calves
Starting position:
Start in a Downward Dog position with your hands shoulder-width apart and your feet hip-width apart.
Press your hands firmly into the ground and lift your hips toward the ceiling, forming an inverted V-shape with your body.
Keep your knees slightly bent if needed to maintain a straight back.
Downward Dog Walks:
Begin "walking" by alternately bending one knee and then the other, bringing one foot toward your hands and then back.
Focus on pressing your heels toward the floor, stretching your calves and hamstrings with each step.
10. Catcows
Safety precaution
Avoid jerky movements, and keep wrists aligned
Main muscle groups stretched
Spinal muscles, neck muscles, abs, lower back
Starting position:
Begin on your hands and knees in a tabletop position, with your wrists aligned under your shoulders and knees under your hips.
Keep your back flat and your neck in a neutral position.
Catcow:
Cat Pose: Inhale, round your back toward the ceiling, tucking your chin to your chest and drawing your belly button toward your spine.
Cow Pose: Exhale, arch your back, lift your head and tailbone toward the ceiling, and let your belly drop toward the floor.
Alternate between these movements in a smooth, flowing motion.
11. Pigeon Pose (Right & Left)
*One side at a time
Safety precaution
Avoid forcing hips down
Main muscle groups stretched
Hip flexors, glutes, lower back
Pigeon Pose:
Bring your right knee forward, placing it behind your right wrist, and angle your shin so your right foot is near your left hip.
Extend your left leg straight back, keeping your hips square and the top of your foot flat on the ground.
Lower your torso slightly, resting on your hands or forearms for support.
*Repeat on the other side
12. Spinal Twist (Right & Left)
*One side at a time
Safety precaution
Chest up, don’t round your shoulders, maintain a straight leg when dropping to one side
Main muscle groups stretched
Core, glutes, quads, hamstrings
Starting position:
Lie on your back with your legs extended
Spinal Twist:
Bend one knee and flex your hips
Gently guide the knees of your active leg towards the direction of your stable leg
Turn your body away from your stable leg
*One side at a time
13. Happy Baby
Safety precaution
Keep neck and shoulders relaxed
Main muscle groups stretched
Inner thighs, lower back, hip flexors
Starting position:
Lie on your back with your knees bent and your feet lifted toward the ceiling.
Happy Baby:
Grab the outside edges of your feet with your hands, keeping your knees bent and wide apart.
Gently pull your knees toward your armpits while keeping your lower back pressed into the floor.
Hold for 20-30 seconds, rocking gently side to side if desired, then release.
Avoid straining your neck or shoulders and keep your movements relaxed.
Great job finishing the post-workout cooldown stretches! Now it’s time to wind down and give your body the care it needs. This cooldown session is designed to relax your muscles, improve flexibility, and aid in recovery, setting you up for even better performance next time
Take a moment to breathe, unwind, and celebrate your effort. Looking for more ways to stay active? Explore our routines to keep your fitness journey exciting and on track. See you in the next session, ready to crush your goals!
Ready to join us in the studio? Book a class now—your first class is on us!
