Choose Your Cool Down & Stretch Routine

Stretching is a great way to improve flexibility and range of motion around your joints.¹ Static stretching – lengthening a muscle and holding it in a fixed position – is generally recommended after the muscles have been warmed up. Researchers from Osaka University found that even a small increase in muscle temperature can activate proteins that help skeletal muscles (the ones you use to move) contract and function more efficiently.² This may help explain why muscles should be warm before performing static stretches. 

One of the best times to perform static stretches is after a brisk walk (or other aerobic activity), when your muscles are already warm.  

• Warm muscles are more responsive, pliable, and better able to handle lengthening.  
• Colder muscles are stiffer and less prepared, which may increase the risk of strain.  

After your brisk walk, you can cool down by walking at a slower pace for 5–10 minutes to bring your heart rate down and let your blood pressure slowly recover.¹ Then you’re ready for stretching.  

Maximizing the Benefits of Stretching  

To get the most out of your stretching, keep these tips in mind: 

• Don’t stretch cold muscles. Warm up at least 5-10 minutes before static stretching or stretch after your workout.³ 
• Focus on stretching the body parts used during your workout.^3,4 
• Hold each stretch for about 10-30 seconds.^4,5,6 In problem areas, you may need to hold for up to 60 seconds.³ 
• Seek symmetry. Everyone’s genetics for flexibility are different, so rather than trying to be as flexible as someone else (e.g., a dancer or gymnast), focus on having equal flexibility on both sides of your body. When flexibility is not the same on both sides, it may be a risk factor for injury.³ 
• Don’t bounce. Stretch in a smooth movement, then hold the stretch.^3,6 
• Breathe.  Exhale as you stretch and inhale while you hold the stretch. Deepen your breath, lengthening the stretch on the inhale and sinking further into the stretch on the exhale.^6,7 
• Feel tension, not pain. If it hurts, back off to the point you feel tension, but not pain, then hold the stretch.³ 
• Stretch 2–3 times per week for 5-15 minutes.^3,4 With a consistent routine, you can build flexibility and improve your range of motion. Keeping that routine helps you maintain those gains and continue progressing over time.³ 

Building a Stretching Routine  

When you begin to stretch, focus on the major muscle groups and work through any muscles you’ve been using in your recent session of physical activity.³ Here are some recommended stretches for your lower body, back-hips-core, and upper body. Use a few as you cool down and build improvements in your flexibility and range of motion. Try 2-4 repetitions of each stretch, holding for about 10-30 seconds at a time.⁸ 

Lower Body 

• Standing calf stretch: Start in standing position facing a solid surface (e.g., wall or back of chair). Put your hands on the surface in front of you and step back with one foot. Keep your heels on the ground and your feet facing forward, not tilted in or out. Keep your back leg straight and bend your front leg, leaning forward to feel a stretch in the back of your back (straight) leg. Hold. Switch legs and repeat.^9,10,11 
• Standing quadriceps stretch: Standing in front of a solid surface for balance, bend your knee and bring your heel up toward your buttocks. Grab onto your foot or ankle. Gently pull your foot toward your buttocks until you feel a stretch in your thigh. Hold this position, keeping your body tall and looking forward. Return your foot to the floor. Switch legs and repeat.^{5,9,12,13,14,15} 
• Kneeling hip flexor/hamstring combo: Kneel on a mat or towel with one leg out in front of you bent at a 90-degree angle with your foot flat on the floor (you can place your hands on this thigh for support). Your other knee should be directly under your hip. Move your hips and knee forward keeping your chest and head upright as you hold. You will likely feel this stretch in the front of your hip and thigh. Return your hips and knee back to the starting position. Next, extend the front knee out in front of you with the heel on the ground and extend forward at the hip and hold. Repeat the combo on the other side.^8,9,13,16 
• Seated hamstring stretch: You can do this exercise on the ground or on a chair. On the ground, sit upright, straighten one leg out in front of you, and bend the other leg resting the sole of your foot along the opposite inner thigh. Lean forward from the hips toward the foot on your straight leg. Hold. Switch legs and repeat.  On a chair, sit up straight near the front of the seat. Extend one leg straight in front of you with toes pointing up. Hinge forward from the hips placing your hands on the unextended thigh for support. Keep your spine neutral (in line with the rest of the upper body, not arching) and hold. Return to sitting upright. Switch legs and repeat.^5,8,10,13,17  
• Seated butterfly stretch: Sit down and bend your knees placing your feet with soles touching. Hinge forward at the hips (keeping your spine straight) and place your elbows on your thighs (you can grasp your ankles or feet with your hands). Hold. Release and repeat. For more of a stretch, press down on your thighs with your elbows. This exercise stretches the inner thigh, hips, and groin.^5,12  
• Knee-to-chest stretch: Lie on your back with both legs extended. Bend your right knee and place your hands on the back of your thigh. Gently pull your knee toward your chest, keeping your lower back flat on the floor and your left foot flexed. Hold. Repeat on the other leg. This exercise helps stretch the hip flexors, glutes, lower back, and hamstrings.^5,8,9,12  
• Figure 4 stretch: Lie on your back with your feet flat on the floor. Place your right ankle on your left knee. Grasp the back of your left knee with both hands and lift your foot off the floor toward your head until you feel a mild tension in your hip and buttock. Hold. Repeat on the opposite side.^7,8,13,18 

Back, Hips & Core 

• Side bend stretch: Stand or sit tall with your feet shoulder-width apart (if standing). Place one hand on your hip and raise the opposite arm overhead. Lengthen upward through your spine, then gently lean to the side, keeping your chest facing forward and avoiding twisting. You should feel a stretch along the side of your torso and lower back. Hold. Return to center and repeat on the opposite side.^19,20 
• Seated rotation stretch: Sit tall on the floor (or adapt using a chair) both legs straight out in front of you. Cross one leg over the other. Slowly twist toward your bent leg, placing your hands behind you for support. Pess your opposite arm against your bent thigh to help you gently twist further to stretch your lower back, hips, abdominals, and buttocks. Look over your shoulder and hold. Come back to center and repeat on the other side.,^21,22,23 
• Single knee rotation: Lie on your back with your legs extended. Relax your arms against the floor in a “T” position at shoulder level, palms up. Bend your left knee and place your right foot on your left thigh just above your knee. Grasp your right knee with your left hand and gently pull it across your body. Try to keep your shoulders against the floor and your abdominal muscles tight. Hold. Repeat on the other side. This stretch targets the back, hip, and outer thigh.^8,24,25 
• Double knee torso rotation: Lie on your back with your knees bent and your feet together, flat on the floor.  Extend your arms out to the side in a “T” position at shoulder level, palms up. Lift both knees toward your chest, then lower them together to the left side of the floor (or as close as you can come), keeping your shoulders flat on the floor. Look in the opposite direction of your knees and hold. Bring both knees back to center and return your feet one at a time to the extended position. Repeat in the opposite direction.^7,8,26  
• Cobra stretch: Lie on your stomach with your legs extended and your forehead straight down on your mat or towel. Place your hands palm down, fingers together on the floor at the sides of your chest, just below your shoulders. Push your hands to straighten your arms and raise your shoulders, chest, and head toward the ceiling. Hold. Keep your lower body and core relaxed in this position. Bend your arms to relax your chest back to the floor. This exercise primarily stretches the core, back, and shoulders^8,13,27 

Upper Body 

• Cross body shoulder stretch: Stand or sit tall. Bring your right arm across the chest to the left shoulder. Place your left hand on the right elbow and gently press until you feel a stretch in the back of the shoulder. Hold. Repeat with the opposite arm.^5,8,9,14,28  
• Triceps press stretch: Stand or sit tall. Raise your arms over your head. Bend your right arm down behind your head (like you’re touching your upper back). Gently grab the elbow of the right arm with the left hand and pull the elbow down. Hold. Repeat with the opposite arm.^5,8,13,14,18  
• Chest, arm, and shoulder stretch: Stand or sit tall. (If seated, sit sideways on the chair, so the back of the chair won’t obstruct your movement) Roll your shoulders down and back. Clasp your hands behind your back. Gently lift your hands toward the ceiling to the point of mild tension. Hold. Release the stretch and repeat.^8,18   
• Wall chest-shoulder-biceps stretch: Stand arm’s length away to the side of a wall or door frame. Extend your right arm and put your right palm on the wall or door frame – palm facing forward slightly below shoulder level. Keep your shoulders down and back. Slowly turn your body to the left away from the wall or doorframe until you feel the stretch in your chest and shoulder. Hold. Repeat on the other side.^8,10,13,29 
• Overhead stretch: Stand or sit tall. Interlace your fingers and rotate your hands so your palms face down. Lift your hands up over your head. Your palms should be facing up. Hold. Return to the starting position and repeat. This exercise primarily stretches the abdomen and shoulders, but also the chest, arms, and upper back.^5,8,30 

Maintaining Your Gains 

A thoughtful cool-down and stretching routine doesn’t need to be long or complicated to be effective. By taking a few minutes after your walk or workout to slow your pace, stretch warm muscles, and focus on steady breathing, you support recovery while improving flexibility and range of motion over time. Choose the stretches that match your activity, move with control, and stay consistent. Small, regular efforts can help your body feel better and move more easily.