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Cool Down Stretching
Cool Down Stretching
This is the final part of the routine and is to be used after training or sport. It will help you to relax and slowly bring your body back to normal after strenuous exercise and will reduce the chance of muscle soreness and stiffness the following day. It is important to do these stretches after each training session and once again follow all instructions carefully.
When going into a stretch always exhale as you go down and breathe normally once in the stretched position. Do not hold your breath at any time. Keep pleasant thoughts in your mind as you stretch and stay relaxed. Mild tension on the muscles is fine but do not go to the point of pain, as the muscles will tense up defeating the purpose of these stretches, which is to relax and cool down. If you wish to actually develop greater flexibility perform each stretch twice and hold for up to 90 seconds, otherwise a stretch held for 20 to 30 seconds once through will be sufficient for cooling down. Always place your hands on the floor or the legs when in a stretch and if you want to extend deeper into the stretch exhale as you do so. When doing for ward stretches along the legs there are two methods, either arch your back and bring your forehead to the knees or keep the head up and the back straight and bend at the waist. Both methods are effective and may be used alternately. The stretching is done on the floor and you may find it more comfortable to have your own mat or towel to sit on while performing the various stretching exercises.
1) Closed Parallel Leg: Legs together, straight out in front with the toes and feet pulled back. Reach forward and hold your legs or feet. Keep the legs straight and the feet square, do not allow the feet to curl inwards.
2) Groin and Back and Hamstring Isolation: Open the legs about shoulder width apart and bend the legs slightly. Reach forward and grasp your feet and pull back the toes. Although this stretch is for the lower back and groin often there is more of a stretch felt in the upper hamstrings.
3) Single Leg Hamstring (Left): Left leg straight out in front with foot and toes pulled back. Tuck the right foot into the inside left thigh. Reach forward and hold the left leg or foot.
4) Single Leg Hamstring (Right): Repeat number 3 with the right leg.
5) Hurdle Stretch (left): Left leg straight out in front with foot and toes pulled back. Tuck the right leg behind and reach forward and hold the left leg or foot. Beware this stretch will put excessive strain on the knee and if any discomfort is felt in the knee then it is recommended not to use this stretch. Otherwise this stretch is good for developing flexibility in the hips, vital for martial artists.
6) Upper Hamstring, Buttock (Left): Go straight into this stretch from the previous hurdle stretch by bending the front leg to form a 90 degree angle at the knee and bring the rear leg forward to form another right angle at the rear knee and a right angle at the hips. Then bring your chest down to your front knee. Once in the stretched position, by varying the angle of the front or rear leg and moving the upper body to the right or left you find the degree of stretch will change and you can find the best position for yourself.
7) Hurdle Stretch (Right): Repeat number 5 with right leg.
8) Upper Hamstring, Buttock (Right): Repeat number 6 with right side.
9) Groin Stretch: Bring both feet together-sole to sole-and pull them as close to the groin as possible, then hold the ankles with the elbows on the knees and while gently pressing the knees downwards lower your head to your feet. Alternatively grasp your feet with both hands and lower your head to your feet.
10) Side Splits: Open your legs as wide as possible, keep your legs straight, feet and toes pulled back and pointing upwards. Then bend forward at the waist and place your hands as far in front of yourself as possible.
11) Left Side Splits: Hold the same position as the side splits but turn to face your left foot and lower your body along the same line as your leg and hold your leg or foot.
12) Right Side Splits: Repeat number 11 on the right side.
13) Side Splits: Repeat number 10 and at the completion of the stretch release the position and carefully and slowly bring your legs together in front of yourself and gently shake your legs to release the tension in the muscles.
14) Groin Stretch: Repeat number 9.
15) Closed Parallel Leg: Repeat number 1.
16) Groin and Back and Hamstring Isolation: Repeat number 2
17) Achilles Tendon Stretch: Come up from the sitting position after the previous stretch into a squat where you are sitting back on your heels and very carefully lean onto the left foot keeping the heel on the floor and feel the stretch in the tendon. Be very careful not to bounce when in the stretch position. Repeat on the right side.
18) Calf Stretch: After the Achilles Tendon Stretch come up onto your hands and feet forming an A position with your body and keeping one leg straight, heel down on the floor, lift the other foot of the floor and wrap the foot over the calf of the leg you are standing on and feel the stretch through that calf muscle. If you want to extend the stretch walk your hands away from your feet while keeping the leg straight and heel on the floor. Repeat on the right leg. If the Achilles Tendon Stretch position (the squat) is difficult or uncomfortable then both stretch 17 and 18 can be done in the standing position using a wall or post for support. For stretch 17 lean against the wall or post and bend at the knee keeping the heel flat on the floor. For stretch 18 lean against the wall or post and keep the leg straight and foot flat on the floor.
This is the end of the cool down stretch routine. Described here is a basic set of stretches designed to help you cool down and relax after training. There are many variations to the stretches, which ones work best for you will be a matter of experimentation over time.
The most important aspect to all of the stretching routines- dynamic or relaxed- is that you use them on a regular basis, this way you will benefit fully and achieve good flexibility with a safe and efficient system. This routine has been developed through personal experience and is only a guideline to help you find what is best for you. Always listen to your body, be patient, relax and enjoy! Good Luck
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