Cool Down Exercises

Perform each cool down exercise for 30 seconds.

Side to side knees

Lay on back with knees bent and feet on the floor. Keeping shoulders against the floor, let the knees drop to the floor on the right and then over to the left.

Cat Cow

Begin on hands and knees. Arch upper back by tucking chin to chest and tucking tailbone under. Reverse movement by looking up lifting chin and tailbone to ceiling.

Floor Slides

Lay on back with knees bent and feet on the floor. Arms are out to the side and bent at 90 degree angles. Maintaining contact with the back of the arms and the floor, slide up next to ears and back to starting position.

½ Kneeling Hip Flexor stretch

Begin in a half kneeling position with right knee on floor and left knee bent and forward. Lean slightly forward keeping glutes tight to feel stretch down front of right leg. Reach right arm up to ceiling and side bend to left.

Hamstring Stretch

Laying on your back with right leg out straight on the floor and left knee bent and drawn in towards chest, hold behind the right knee and straighten leg up to the ceiling. Pause briefly and then bend knee. Repeat.

T-Spine Stretch

Lay on your right side with legs stacked on top of each other. Arms are stacked and out in front of the chest. Let head drift to floor.  Bend left leg at a 90 degree angle at hip and knee. Keep hips stationary as you lift left arm up to ceiling and then behind you. Pause and then return to starting position and repeat.

Glute Stretch

Lay on back with knees bent and feet on the floor. Cross your right ankle on top of your left knee. Reach through space between legs and hold back of left leg. Draw left knee in towards chest and hold.

Standing Cross Leg Hamstring Stretch

Stand with right leg crossed in front of left leg. Hinge at hips and reach hands to the floor. Let head hand heavy and look back at knees. Hold and breath. Repeat on other side.