AUSTRALIA WIDE CONTACTLESS DELIVERY AVAILABLE - LEARN MORE >>
PAYMENT PLANS AVAILABLE DELIVERY OPTIONS
1300 13 42 13
Store Locator
Orbit Fitness Orbit Fitness
Products
Search
  • Hire
    • Hire Products
    • How To Hire
    • Hire Terms & Conditions
  • Specials
    • Promotional Specials
    • Residential Floor Stock
    • Commercial Floor Stock
  • About
    • Contact
    • Blog
    • Service & Support
    • Payment Plans
  • Commercial
Your Cart | Login
0 items
  • Cardio
    • Treadmills
    • Cross Trainers / Ellipticals
    • Bikes
    • Rowing Machines
    • Grinders
    • Steppers
    • Rebounders
    • Floor Mats
  • Strength
    • Gym Systems
    • Racks & Cages
    • Functional Training
    • Weights
    • Benches
    • Pump Sets & Steps
  • Pilates / Yoga
    • Pilates Reformers
    • Accessories & Mats
  • Boxing / MMA
    • Boxing Stations
    • Bags & Balls
    • Gloves / Pads
    • Boxing Accessories
  • Accessories
    • Exercise Balls
    • Exercise / Yoga Mats
    • Foam Rollers & Massage
    • Resistance Bands
    • Lifting Gloves, Straps & Belts
    • Scales & Monitors
    • Miscellaneous
  • Gravity Inverters
  • Spare Parts
    • Power Supplies
    • Cables
    • Safety Keys
    • Old Models
  • Gift Vouchers
  • Men's Apparel
  • Women's Apparel
  • Brands
    • Align-Pilates
    • AOK
    • BLACKROLL
    • BodySolid
    • BODYWORX
    • Bowflex
    • BOXMASTER
    • Concept II
    • Cybex
    • DHZ Fitness
    • Everlast
    • First Degree Fitness
    • Fluid
    • Force USA
    • FreeMotion
    • Harbinger
    • View all brands...
Loading...
Nearest Store
X close
Home > Blog > The Most Effective Cool-Down Exercises You Can Do Post-Workout

The Most Effective Cool-Down Exercises You Can Do Post-Workout

Wednesday 30 September | 0 Comments

The Most Effective Cool-Down Exercises You Can Do Post-Workout

Latest Posts

  • The Ultimate Booty Band Workout to Strengthen & Shape Your Butt
  • Fat Burning Stepper Workout Using A Pump Set
  • The Most Effective Cool-Down Exercises You Can Do Post-Workout

Archive

January 2021

November 2020

September 2020

May 2020

April 2020

March 2020

February 2020

January 2020

December 2019

October 2019

September 2019

August 2019

July 2019

June 2019

March 2019

January 2019

November 2018

October 2018

August 2018

June 2018

May 2018

March 2018

February 2018

January 2018

December 2017

November 2017

September 2017

August 2017

July 2017

June 2017

May 2017

March 2017

February 2017

January 2017

December 2016

November 2016

September 2016

August 2016

July 2016

June 2016

May 2016

March 2016

February 2016

November 2015

October 2015

September 2015

August 2015

July 2015

June 2015

May 2015

April 2015

March 2015

January 2015

October 2014

September 2014

August 2014

June 2014

May 2014

 

Most people have no problem warming up before they exercise, as it’s a well-known fact that warm-ups help prepare the body for intense exercise, prevent injury, and ensure better performance. However, not everyone appreciates cool-down exercises as much.

Some people who skip cool-down altogether head to the shower immediately after finishing their workout. This approach, of course, is not recommended since cool-down exercises benefit the body in several ways:
  • They reduce lactic acid build-up, thereby preventing stiffness and cramping.
  • They aid in minimising delayed onset muscle soreness or DOMS.
  • They help with muscle recovery.
  • They relax the nervous system.
  • They promote flexibility and mobility.
  • They help one's body temperature slowly get back to normal.
  • They normalise the heart rate and slow down breathing, preventing the possibility of fainting or losing consciousness.

So, remember not to skip your cool-down session after exercising; more so, if you’ve just had a strenuous workout. And if you’re wondering which exercises are excellent for cooling your body down, here’s a list of the most effective cool-down exercises for you to try post-workout:

#1 - Seated forward-bend

 
Sit on your exercise mat with your legs extended towards the front, and your arms relaxed at the sides.
 
Lift your arms towards the front as you slowly fold forward, hinging at your hips in the process. 
 
Place your hands on your legs or toes or the floor. 
 
Hold this position for about a minute, and then release.

#2 - Child’s pose

 

Do this yoga move using either a yoga or Pilates mat. Start from a tabletop position. To do this, you need to first come to all fours on the mat. 
 
Check to make sure your wrists are directly below your shoulders and your knees are directly below your hips. 
 
Roll your shoulders back, away from your ears. 
 
Avoid arching or dropping your spine. 
 
Relax and look down at the floor about 15 centimetres above your hands. 
 
Slowly sink backward to sit on your heels then extend your arms forward or to the sides of your body. 
 
Let your chest relax and fall heavily onto your thighs as you breathe deeply. 
 
While in this position, let your forehead rest on the floor. 
 
Keep this position for 1 to 3 minutes.

#3 - Standing forward bend

Stand on your exercise mat, then gradually hinge at your hips and slowly bend forward. 
 
Allow yourself to relax as you lengthen your spine. 
 
Let your head fall heavily towards the floor, as you keep a slight bend in your knees.
 
Place your hands flat on the floor. 
 
Hold your elbows in front of your thighs. 
 
As a variation, you can also keep your elbows positioned behind your thighs. 
 
You can also keep your hands intertwined behind your back. 
 
Hold this position for 30 seconds.
 
If you can’t reach or touch the floor, you can always modify how you stretch. You can place your hands on a block or any sturdy object.

#4 -Hamstring roll

 

Place your foam roller underneath your thighs while seated on the floor. 
 
Using your hands, gently lift your hips and then slowly roll, starting from your knees down to the glutes.
 
If you want to increase pressure, just cross your right leg over your left. 
 
Start rolling one leg at a time, turning your left leg in and out. 
 
Repeat the same steps on the right leg. 
 
Do 2 to 3 reps on both sides.

#5 - Quadriceps roll

 

Start by lying face down on your forearms on a mat. Put your foam or massage roller under the tops of your thighs. 
 
Using your forearms, start shifting back and forth. Slowly roll up and down from the bottom of your hip until the top of your knee.
 
If you want to add more pressure to your session, lift your left leg and start rolling on your right thigh first. 
 
Repeat the same steps on the left leg.

#6 - Ankle circles

Place a mini roller on top of a yoga block in front of you. Sit with one of your legs stretched out in front of you. Then position your ankle on top of the mini roller.
 
Slowly turn your ankle in circles: 10 going clockwise and 10 going counterclockwise. Make sure to move only your foot and ankle, not your leg. Do the same on the other leg.
 
You can have variations of the stretch by tracing out certain letters of the alphabet using your big toe.

#7 - Lower back release

 

Position the spikey massage ball under the small of your back, with your knees slightly raised and your feet flat on the floor.
 
To massage tight areas, use your legs to slowly move your body forward, backward, and side to side. Keep your back and neck relaxed, and breathe normally.
 
Repeat this process for 15 to 90 seconds, as long as you feel comfortable and don’t feel any pain.
 
As a variation, you can perform this exercise while standing. If there is a specific tight or sore spot, apply sustained pressure on that area for 15 to 60 seconds until the tightness subsides.

#8 - Massage-gun massage

After a particularly stressful workout, you can use a massage gun to relieve stiff or sore muscles. To do this, start by turning on your massage gun. Make sure not to let it get in contact with your body yet. 
 
Rest the massage gun on the sore part of your body and let it float there for a few seconds.
 
After about 30 seconds to a minute, let the massage gun glide across the muscle. 
 
Make small movements with the massage gun — the slower, the better. Allow the massage gun to linger on areas that feel especially tense or stiff for a few seconds. There’s no need to add extra pressure.
 
Continue gliding the massage gun in areas that need relief. Make sure to relax and breathe deeply as you go along.
 
Massage guns are a relatively newer tool. They’re excellent for alleviating post-workout stress, especially after intense exercises or events like marathons and triathlons.

Never miss another cool-down session

Cool-down exercises are recommended by fitness professionals for a reason. They help the body normalise after a particularly intense workout, aid in post-workout recovery, and more.
 
To experience the benefits of cooling down, make sure to do all or any of these exercises after your next workout session.

Cool Down at Home

Orbit Fitness has a wide range of stretching aids to help you get the most from your home cool-down routine.

Talk to our team today to find the right product to support your fitness goals.

 

Add new comment

CAPTCHA
Help us stop the spammers by entering the captcha code below!
Image CAPTCHA
Enter the characters shown in the image.

Get In Touch

Send us an email to enquire about our products and services.

Apply Today

Don’t quite have the cash outlay? Choose a payment plan

Videos

Workouts, how to use, how to assemble and more!

FOLLOW OUR INSTAGRAM FOR #HOMEGYMGOALS

Block title

Youtube
Facebook
Instagram
Pinterest
  • Home
  • Careers
  • Videos
  • Commercial
  • Blogs
  • Wholesale
  • Warranty
  • Sitemap
  • FAQ
  • Contact Us
  • Locations
  • Ordering Information
  • Delivery Information
  • Returns Policy
  • Terms & Conditions
Call us today on 1300 13 42 13
Send us an email

Latest Blog Posts

The Ultimate Booty Band Workout to Strengthen & Shape Your Butt

Fat Burning Stepper Workout Using A Pump Set

The Most Effective Cool-Down Exercises You Can Do Post-Workout

Upper Body Workout Routine Using Only Dumbbells

Lower Body Home Gym Workout Routine With Dumbbells

© 2008—2021 Orbit Fitness. ABN: 51 058 192 457 Privacy Policy/Disclaimer

Join Our Mailing List

Be the first to know about re-stocks, what's new and special offers!

AfterpayPayPalVisaMastercardSecured by RapidSSL

GET $10 OFF

your first purchase over $100