After Practice Cool Down

Kesia Here!

Nothing feels better than finishing a tough practice. Cooling down is very important after any type of physical activity. The goal of a cool down is to lower the heart rate, body temperature, and breathing rate to pre-exercise levels. 


  • Brings your heart rate and breathing back to normal

  • Prevents fainting or dizziness

  • Prepares your muscles for the next exercise session

  • Removes waste products 

  • Reduces the immediate post-exercise tendency for muscle spasm or cramping

  • Reduces muscle soreness and stiffness

A good cool down should normally take between 5-10 minutes that consists of low intensity exercises. Choose around 3-5 exercises that tend to work the whole body. While completing these following exercises, focusing on deep breathing is important to return the heart rate back to normal. Each stretch should be held for at least 20-30 seconds.

Cool Down Exercises: 

  1. Standing Toe Touch Stretch 

  • Hamstrings

  • Glutes

  • Lower back

     2.  Deep Lunges with Rotation

  • Groin 

  • Quad

  • Hip flexor

   3.  Figure 4 Stretch 

  • Hips

  • Glutes

  • Low back

  4.  Upper Chest Stretch 

  • Chest 

  • Front shoulder

  5.  Side Stretch & Swirl 

  • Spine

  • Abs

  • Low back

A great thing to incorporate into these cool downs would be foam rolling. Foam rolling is a great way to finish up a workout.

To conclude, cooling down after any type of physical activity is highly recommended to prevent injury of any sort and is calming for the heart rate.