Last month, we talked about the importance of beginning and ending your training sessions with proper warm-up and cool-down routines, focusing specifically on the pre-workout/warm-up. This week’s tips are about the post-workout/cool-down.
First, remember that even though you are finished with your workout, you have not completed your training session. Your post-workout/cool-down is extremely important, because, when done properly, it prepares the body for recovery, as well as helps prevent soreness and injury. If you experience soreness or pain, then we recommend T-Relief Pain Relief Ointment. This stuff is really great for muscle, joint, and back pain!
The specific window of cool down opportunity typically lasts between 15 and 45 minutes. Your cool-down routine should include rehydration, a series of stretches that address the main muscles used in your sport or workout, and relaxing the body and mind.
Some of our favorite stretches are:
Downward and Upward Dog
Runners Lunge
Achilles Stretch - Heel Drop
Hamstring Stretch
Shoulder Stretch
Yoga plough (this is an advanced move that is not for everyone)
Stretching needs to be done at a slow pace and with focus. Do not overextend your muscles or bounce during stretching. Breathe deeply and move slowly into your stretch. Then hold it for a count of 6 to 8 seconds before moving on to your next stretch. Repeat each stretch in your routine 3 to 4 times.
By doing proper warm-up and cool-down routines, you not only prevent injury, but also enhance and improve your overall performance!