How to Do a Cooldown Stretch

The cooldown is just as important as the warm-up to prevent injury. It also reduces the cramping and soreness of muscles and fatigue associated with exercise. The cooldown is largely a reverse of the warm-up and should last 30 minutes or so, but no less than 10 if you don’t have time for a proper cooldown. Here's how to stretch in a cooldown.

Difficulty: Moderately Easy

Instructions

1. Begin with 10-20 minutes (no less than 5) of sports-specific activity at a low intensity to bring the body back down to a resting heart rate.
   

2. Stretch your back and torso first, move to the upper body and end with the lower body. Some schools of thought recommend stretching opposing muscle groups one after the other for maximum effectiveness.

3. Stretch the specific muscles used in the exercise performed to ensure maximum effectiveness in relieving cramping and soreness.
   

4. Bring your body temperature and heart rate down gradually. An efficient cooldown reduces lactic acid build up in the muscles.

5. Hold each stretch for at least 20 to 30 seconds.
   

Tips & Warnings

• Avoid bouncing when stretching. Bouncing increases the chance of injury and performs no beneficial function whatsoever.
• Always follow exercise with an effective cooldown.

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