Post Exercise Care

Cooling Down Exercises:

The cooling down is important to gradually get your circulatory system back to its normal pace, to prevent post-workout stiffness and to get your awareness back to your individual day. The cooling down is different from the warming up in that the stretches are less dynamic and more relaxing in nature. After a workout, do not immediately let go and get into a ‘rest mode’. Take some time to continue the workout at about 50 percent of the intensity of the main workout. Follow this by slow stretches which involve those body parts that have been exercised in the workout. It is also important to include stretches that involve the lower back and hamstrings. Only after this, are the relaxation procedures to begin.

Cooling And Relaxation Sequence:

The type and sequence of the cooling down are as follows:

1. Passive Hanging: This requires a level bar or a beam or a ledge at a suitable height to hand from. While hanging take a narrow grip and apart from engaging the wrist and forearms to hold onto the bar, try and let go of all the muscles in the body. Physical exercise tends to compress the discs between the vertebrae, which is often a cause for painful backs. Apart from a natural stretch of the entire body, hanging also stretches the spine and works to recharge these inter-vertebral discs. Try hanging for a minimum of a minute at a time. Remember, it is important to let go and relax all your muscles, especially those of your lower back.

2. Side Stretch: Stand with the feet about one and a half shoulder width apart with arms to the sides. Without bending the elbow, raise both your arms straight from above the head and hold your right wrist with your left hand. Bend your torso sideways slowly to the left as much as possible and with your left hand, stretch your right arm away from your body. Hold it there and feel the stretch in your entire right side from the forearm to the waist. Come back slowly to the initial position. Repeat the same motion towards the right by holding the left wrist with your right hand. Stretch towards each side for about fifteen to twenty seconds each.