• Don't bounce a stretch - holding a stretch is more effective and there is less risk of injury
  • Don't stretch a muscle that is not warmed up
  • Don't strain or push a muscle too far. If a stretch hurts, ease up
  • Don't hold your breath, breath normally


The following are the recommended Cool-Down stretches using the above guidelines (hold for at least 30 secs).

  • Triceps/shoulders - Take one arm overhead, bend at elbow joint, and extend palm down center of your back, gently pulling elbow with opposite hand. Take same arm across the chest, gently pulling at the elbow joint, to extend through the shoulder. Switch arms.

          Image result for recommended cool down Triceps/shoulders stretches

  • Chest - Standing straight, interlace fingers behind your back as you straighten out your arms and lift chin to ceiling.

Image result for recommended cool down chest stretches

  • Quadriceps - While standing, and placing your hand on the wall or person or chair, pull left heel into left glut, feeling the stretch in the front of the thigh.  Repeat with the right leg.

         Image result for recommended cool down standing Quadriceps stretches



  • Glutes - Lying on your back, cross right leg over bent left knee. Then bring left knee to chest, holding onto the back of your thigh, gently pressing right knee wide. Switch legs.

       Image result for recommended cool down Glutes stretches


  • Hamstrings - Lying on your back, lift and straighten one leg directly above hips. Holding the calf or thigh, press heel toward ceiling as you pull leg back toward chest. Switch legs.

         Image result for recommended cool down Hamstrings stretches


  • Core/back (Cobra) - Lying on your stomach, forehead down on mat, put your hands to your side as if you are about to do a push-up.  Press your upper body up until arms are straight, looking upward, and holding this pose

        Image result for recommended cool down Cobra stretches

  • Superman Blank - Then sit back between your heels, forehead on the mat, arms extended in front of you, as you lengthen your back. 

         Image result for recommended cool down Superman stretches


Now, pat yourself on the back’and go have a big glass of water!