Best Cooldown Stretches After Workout | Relaxation & Recovery

We have a 15 minute routine to relax our muscles today. It is important that you do this routine after your training, to calm your body and return your muscles to a normal state. So stand upright, then bend forward, and touch the ground with your fingers. Then raise yourself halfway up, then return to the mat again. Then bring your arms up like this, and finish by bringing your hands back to the center. We will repeat this sequence several times. . You can maintain a slight bend in your knees, if you are not flexible. decent. Now get into the downward dog position. You can walk your legs to soothe your legs. Hold it for a while and relax. From downward dog, we'll go to high plank. Then go down into the upward dog and then back into the downward dog. Make sure you do it slowly and with control. You don't want to hurt your back. If you cannot do the upward dog movement, just leave it, adjust it based on your feeling and your body. Now from the downward dog position, we're going into a high plank, then bring one leg out to the side of your hands. You can lower your elbows to the mat if you are flexible enough. . If you can't, you can stay in the same position. Now use your hand to push your knee out a little and hold it there. Now we will stretch the hamstrings by turning the hips backward while bending the back leg around at 90 degrees. Your front leg is straight and extended. Try to lower your upper body down like this as much as possible. . I'm not flexible so I can't do it well. So please do what your body allows you to do. You don't want to overshoot them and hurt your hamstrings. Now bend one of your legs inward and extend the other leg straight out. Then we will stretch the oblique muscles and side of our body. Try to touch your foot with your hand, and if you're not flexible, just keep your arms like this. It's totally okay, you'll get there with time. I'm trying to improve my flexibility too. Now bend forward, to stretch your hamstrings again. Take it nice and slow, and don't push yourself too hard. Take it easy and be patient. And do what your body allows you to do. Now we will do the same thing on the other side. Return to downward dog, then to a high plank and bring the other leg to one side of your hand. If you are flexible then get down on your elbows and push your knee out with one hand and hold it there. Now we're going to stretch the hamstrings on this leg. Keep your back leg bent and your front leg straight and extended. Go down as far as you can without hurting yourself. Know the limits of your body now. Bend one leg inward and straighten the other leg and extend one side of your body. Take it nice and slow. Now we stretch the hamstrings again with a forward bend. Go as slowly as possible. do not hurry. It's okay if you're not flexible. Now sit upright we will rotate our heads. . Do it clockwise first and make sure to do it slowly and with control. You don't want to pull your muscles from the stretch. Try to rest. Now counterclockwise. Take it easy and relax. Now we're going to do some shoulder rotation. Rotate your shoulders forward first. Take it easy. Now rotate your shoulders back. And try to rest. Now we extend our arms. Hold your left arm straight and use your right arm to pull it along your chest and hold it for 30 seconds. Do the same thing now, on the other side. Now get into a downward dog position, then into a high plank, then into a pigeon position. You can stay here for a while, relax slowly, then into a deeper stretch by bending yourself forward. Stay here for 30 seconds. This is really great for stretching your muscles, especially after a leg and butt workout. Now lift your chest, bring your back leg up and extend your thighs, for 30 seconds. Return to downward dog, then to plank, then bring one leg, bent into a pigeon shape and stay here. Then lift your chest, pull your back leg up and extend your thighs, relax and hold it. Now lift yourself up and place your foot on top of the other leg. Almost parallel and then bend the upper part of your body forward. This is a really good stretch for your butt. Now we will do the same thing on the other side. If you can't do it deeply, that's okay. take your time. Extend now. Bend one knee and bring it to the other side. Hold it using your hand, then stay in this position. Now do the same on the other side and try to relax. This is the routine, guys! I hope you feel relaxed. . Remember to eat well and be kind to yourself and I will see you at the next workout. Bye!