5 Stretches to Do After a Workout

Get the most out of your workout by finishing with this head-to-toe cool-down.

It’s easy to finish your workout and then quickly run to the locker room so you can shower, dress, grab a smoothie, and then sprint on to whatever the next item in your to-do list might be. But we’re here to tell you that, yes, if you have time to do a cool-down, you should. Or at the very least, you shouldn’t stand still after your workout is over (we’re guessing you don’t).

Cool-downs will help bring down your heart rate and calm your central nervous system, and if you’re looking to increase flexibility, stretching at the end of your workout—when your muscles are all warmed up—is a better idea than static stretching at the start.

But heads up: There’s not a ton of conclusive research about cool-downs. For instance, several studies have found that cool-downs may not decrease delayed-onset muscle soreness (DOMS). In other words, you’ll probably still be sore tomorrow regardless of whether you stretch. There’s also mixed research about whether cool-downs (versus warm-ups) have a better track record when it comes to injury prevention.

Having said all that, if you have time, taking a few minutes to do the stretches below may help you mentally feel more relaxed and ready to transition into whatever comes next in your day.

The Moves


Here’s a detailed breakdown of what you’ll do.


Directions


Focus on taking big, deep breaths throughout each pose. Hold each pose for 60 seconds. Do the entire circuit once.

Child’s Pose


x 60 seconds

  • Start in a table-top position with wrists directly under shoulders and knees under hips.
  • Shift hips back to rest sit bones on heels, take the weight out of your hands, allow your arms to straighten, fold forward, and come to rest with your forehead on the floor or mat.
  • You may find this pose to be more comfortable by taking your knees wider than hip-width and allowing your torso to fall between your knees.
  • Don’t worry if your butt doesn’t quite touch your heels, simply focus on bringing your torso to the tops of your thighs, and allowing your shoulders to relax.

Child’s Pose With Side Stretch


x 60 seconds on each side

  • From the Child’s Pose above, lift your torso off your thighs a few inches, and walk your hands to the right so that you feel a stretch along the left side of your body.
  • Stay low to the ground, and once you’ve achieved the stretch, lower forehead back to the floor or mat.
  • After holding for 60 seconds, repeat on the other side.

Thread the Needle


x 60 seconds on each side

  • From a tabletop position, with wrists under your shoulders and knees under your hips, “thread” your right hand behind left arm (the space between your left arm and left thigh), and gently rotate torso until right shoulder comes to rest on the floor.
  • Your hips should be elevated, and your core should be pulled toward your spine. You should feel the stretch along your upper back.
  • As you exhale, reach your right fingertips further from your body to feel more of a stretch.
  • After 60 seconds, release, and repeat on the other side.

Downward Dog

x 60 seconds


  • From a tabletop position, with wrists under your shoulders and knees under your hips, press into both hands and lift knees off the floor.
  • Push back, lifting hips high and straightening both legs to feel a stretch in your hamstrings. Straighten your arms, drop your head so your gaze is toward your knees, and come into an upside-down V-shape. Slightly internally rotate your arms, so you feel your shoulder blades engage.
  • Don’t worry if your heels don’t touch the floor. Think about lifting your hips high, feeling that stretch in your hamstrings, and keeping your back straight.

Rag Doll Hang

x 60 seconds

  • If you’re doing these moves in order, start in your downward dog pose. Walk your hands back toward your feet until all of your weight is in both feet and none of your weight is in your hands.
  • Stay bent over at the waist, with your knees soft.
  • You can either keep your fingertips lightly touching the ground for balance, or hold on to opposite elbows. Allow your head to drop, and you may even want to close your eyes. Focus on taking deep breaths and allowing your torso to fold closer to your legs.