Post Exercise Care
More Cooling Down Exercises:
Cooling And Relaxation Sequence:
The type and sequence of the cooling down are as follows:
5. Kneeling Reverse Stretch: Sit down on your knees with your hips resting on your instep (The upper part of the feet should be touching the floor with the bottom of the feet facing upwards). Slowly lean backwards while supporting your weight with your elbows. If you can comfortably do this, then go further back and let the weight of the upper body rest on the back of the head and extend the arms above the head on the floor. Feel the stretch in the quadriceps (that’s the front of the thighs) and abdomen. This position can cause a bit of stress on the lower back, so don’t go beyond the position you can comfortably hold. Stay at the comfortable position for about fifteen to thirty seconds.
6. Spinal Rolls: Squat on your heels and hold your knees with your hand. Keeping the back curved, roll backwards. Feel the pressure of the ground on each section of the spine and let the roll be smooth and relaxing. Rock to and fro in this manner and feel the ground massaging and loosening up your back. Do this for a minimum of thirty seconds.
