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Imagine what would happen if your heart beat drops from 130-140 to 70-80 suddenly? You’ll end up feeling dizzy. This is exactly what happens when you do not follow a cool down routine. While every fitness expert emphasizes on the importance of cool down exercises, it is the most neglected form. All you need is 10 minutes post workout session and the following set of exercises to prevent fatigue and stiffness of muscles the next day.
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Neck rotation: Most people observe discomfort in the neck post a workout. A proper cool down routine will help you reduce this discomfort and prevent stiffness. For this, rotate your neck 360 degrees in a slow motion. Repeat 3 times clockwise and 3 anticlockwise. Bend your neck on the left side and press it gently with the right hand. Now create a resistance by pushing the neck on the right while still pressing it with your left hand. Repeat this on the other side too.
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Calf stretching: Shin and calf injuries are quite common during high endurance workouts. These muscles need to relax and stretch to prevent fatigue and pain. Balance yourself on one leg while bending the other and raising the bent knee up to your chest. Hold this to the count of 10 and release. Repeat this with the other leg. Now bend the folded leg behind and hold your foot as shown in the picture. Repeat it with your other leg.
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Every step we take, the calves are turned on whenever we stand. So we must focus on relaxing the calf by stretching before bedtime.
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Side bends: This one is the easiest cool down exercise and helps relax your back and oblique muscles. Bend sideways with one hand pointing in the direction you are bending above your head. Hold for 10 seconds and repeat on the other side. Do 3 sets of 10 seconds on each side.
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Chest exercise: Interlace your fingers behind your back and straighten your arms while looking at the ceiling. Feel a stretch in your triceps, biceps, arms and chest. This exercise relaxes the upper half of your body thereby helping it cool down properly.
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Butterfly exercise: Last but not the least, your hip and thigh muscles need to relax too. This stretch makes your thighs flexible and stretches the upper half of legs. Press the sole of your feet together in a sitting position. Your knees must be as close to the ground as possible. Now hold your soles and bend to touch your head to the soles. Hold this stretch for 10 seconds.
