Why Cool Downs Matter

Too busy to cool down after your workout?

Not so fast...

I know you’re busy, but the cool down is a very important part of your workout.

And it becomes more and more important the older you get!

Spending just 5–10 minutes at the end of your workout to wind down your muscles helps reduce muscle soreness and supports better recovery.

Whether you did a full strength session or just a quick jog, your muscles, joints, and nervous system all benefit from a proper cool down.

JUST ONE THING

The purpose of a cool down is to calm your nervous system and start the recovery and healing process for your muscles.

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Your JUST ONE THING To Cool Down Effectively

Include foam rolling, dynamic moves, and static stretches

A proper cool down should include a mix of:

• Foam rolling – helps improve blood flow and triggers the nerves to release tension in the muscles

• Dynamic stretching – gently creates a “pump-like” action in the muscles to aid healing and boost flexibility

• Static stretching – helps your nervous system slow down and shift into recovery mode

There is one static stretch I recommend everyone include in their cool down, because it targets an area that tends to be tight for most women - their quads and hip flexors.

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The “Couch” Stretch!

  1. Get on your hands and knees, laying one foot over the seat of your couch or chair.
  2. Bring the other leg out in front of you, knee pointing straight ahead.
  3. Lift your chest up, tuck your tailbone under and press yourself back towards your heel or forward over your front knee, wherever you feel the tight spots along the front of your back leg.

Extra Tip: One of the most common complaints after a workout is back or hip pain later in the day. A good hip-release stretch during your cool down can help prevent that.

Did You Know...

  • For your neck, shoulders, and upper back to feel their best, you need three things: thoracic mobility (as described above), chest flexibility, and strong upper back muscles.
  • The longer and more intense the workout, the more important the cool down process. However, even a 10 minute workout deserves a good cool down!
  • Short on time? Dynamic stretching in your cool down gives you the best results quickly. If I’m in a rush, I ALWAYS do this dynamic stretch here.

‍Until next week... Be strong💪

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