Cool Down Exercises (Stretches)

Perform each stretch after each workout. Each stretch should be held for about 5-10 seconds.

(1) Overhead Tricep Stretch

Overhead Tricep Stretch

Set Up: Stand with your feet about shoulder width apart and your hands by your side. Raise your right arm over your head and bend it 90 degrees. (Your fingers should be touching your back). Reach your left arm over your head and grasp your right elbow on the top.

Action: Place your left arm over your head with your elbows bent. Use your right hand to hold your left elbow until you feel a stretch. Repeat with opposite arm.

(2) Triceps Side Stretch

Tricep Side Stretch 2

Set Up: Stand with your feet about shoulder width apart and your hands by your side. Bring your left arm up to above your chest height and reach it across your body.

Action: Place your right hand just above your left elbow and slowly pull your right arm gently towards your left shoulder.

(3) Chest Expansion Stretch

Chest Expansion Stretch

Set Up: Stand with your feet about shoulder width apart. Bring your arms behind you and clasp them together.

Action: Lift your chest up and raise your arms slightly until you feel a mild stretch across your chest.

(4) Back Expansion Stretch

Back Expansion Stretch

Set Up: Standing with your feet about shoulder width apart and your knees slightly bent. Bring your arms in front of you to shoulder height and clasp them together.

Action: While rounding your back, stretch your arms forward so that your shoulder blades feel as if they are moving apart.

(5) Standing Quad Stretch

Standing Quad Stretch

Set Up: Stand with your feet closer than shoulder width apart. Bend your right leg, bringing your heel towards your butt. Use your right hand to hold your right ankle.

Action: Keep holding until you feel a mild pull in the front of your right leg. Repeat on the left side.

(6) Seated Hamstring Stretch

Seated Hamstring Stretch B 2

Set Up: Sit on the mat with your left leg extended straight. Bend your right leg and have the arch of your foot leveled with your left knee.

Action: Lean forward with your hips (ensure your back remains straight) and hold on to your left shin, ankle or foot. Repeat on the opposite side.

(7) Standing Lower Back Stretch

Standing Lower Back Stretch

Set Up: Stand with your feet closer than shoulder width apart and your hands just hanging by your sides.

Action: Slowly roll your spine down to the ground with your arms loosely hanging in. Rock to your left side, then to your right side, return to the middle then slowly return to your starting position.

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