9 Cool Down Exercises to Try After Working Out

The bulk of any workout is usually dedicated to cardio or strength training, which makes sense – but there are other key elements to consider too. Cool down exercises provide an array of physical benefits that make them a post workout essential. When it comes to finding a studio with workouts suited to your needs, look beyond the main training elements to see if cool down stretches are prioritised. Our recognition of cool down importance has led us to build them into every class. Want to know more? Read on to learn about the benefits of cool down exercises and discover 9 of our favourites.

What is a cool down and its benefits?

Sometimes called warm down stretches, dynamic and static poses completed at the end of a workout are commonly known as cool down stretches. A key element of active recovery, cool down exercises can minimise delayed onset muscle soreness after training and reduce risk of injury. Other important benefits of cool down exercises include helping bring heart rate, body temperature and blood pressure back to their normal states, in turn decreasing cardiovascular stress.

Examples of cool down exercises

In terms of what to expect from FS8, every class includes a cool down after the workout, built from a mix of static and dynamic stretches. So, what’s the difference?

Static stretches hold muscles at the point of tension for period of time, examples include:

• Forward fold
• Figure-4 fold
• Child’s pose
• Pidgeon pose
• Supine twist

Dynamic stretches stretch muscles through flowing movement, examples include:

• Cat cow
• Lunge with rotation
• Lateral lunges
• Side reaches

Ahead, we break down how to do each of these cool down exercises.

Forward fold

A standing forward fold can encourage a lengthened spine while helping ease aches and pain. This cool down exercise focuses on back and leg muscles, so it’s especially useful after strength workouts like FS8 OG.

1. From standing, begin to fold your body, hinging at the hips.
2. Bend your knees slightly and bring your palms to the ground.
3. Press your hips upward, straightening your legs until you feel slight tension.
4. Hold for 4-6 breaths, then exit the pose by reversing the movements.

Figure-4 fold

This cool down stretch is a static pose that targets muscles that support hip movement, so it’s ideal for those who experience tightness in this area.

1. Lie on your back with your knees bent and feet flat on the ground.
2. Bring one ankle up to rest on the opposite knee.
3. Interlace your fingers around the thigh of the grounded leg.
4. Pull this thigh towards you, hugging to your chest.
5. Hold for 5 breaths, then return to neutral and repeat on the other side.

Child’s pose

A classic static stretch utilised in almost all yoga cool down workouts including FS8 Restore, child’s pose helps stretch the muscles around the back and hips.

1. From kneeling, fold over and down until your glutes rest on your ankles.
2. Stretch your arms out in front with palms face down.
3. Rest your forehead on the ground.
4. Hold for 4-5 deep inhales and exhales.

Pidgeon pose

Pidgeon pose is a static cool down stretch designed to increase hip mobility and utilise core strength.

1. From kneeling, move one leg backward until stretched out straight behind you, heel facing upwards.
2. Move the other leg in front, bending into a butterfly position.
3. To find stability, rest your hand on the front heel and keep your back tall.
4. Hold for 5 deep breaths, then switch legs and repeat.

Supine twist

Targeting the glutes and obliques with a simple supine twist cool down exercise can support spinal mobility after a full body toning workout like FS8 Remix.

1. Lie flat on your back with arms stretched out to their full wingspan.
2. Raise one knee, with foot flat on the ground.
3. Cross the bent knee over the straight leg and follow through into a twist.
4. Keep your upper body flat but allow your head to follow the twist.
5. Hold for 5 breaths, return to neutral and repeat on the opposite side.

Cat cow

Through a combination of flexes and extensions, the cat-cow stretch is a dynamic cool down exercise that can support posture, ease pain, and improve balance. Be sure to keep movement in the spine to avoid straining your neck.

1. Start on all fours in a tabletop position.
2. Align wrists under shoulders and knees under hips.
3. As you inhale, curl your toes to touch the ground, tilt your pelvis backward, arch your back inward, and gently raise your chin toward the ceiling.
4. As you exhale, release your feet so they lie flat on the ground, tuck your tailbone inward, arch your back upward, and bring your gaze to your navel.
5. Repeat for 5-10 breath cycles.

Lunge with rotation

A lunge with rotation stretches the glutes, hip flexors and calves so it’s a beneficial exercise to help cool down after workouts with a cardio focus.

1. From standing, take one step forward and sink into a lunge position.
2. The front knee should be aligned above your toes, with the back knee just touching the ground.
3. Keep your back tall as you twist your body in the direction of the front knee.
4. Slowly return to centre, then stand and repeat on the other side.

Lateral lunges

A lateral lunge is a dynamic stretch that works the glutes, quads, hamstrings, and abductors. It’s a versatile movement ideal to cool down after workouts that focus on core, hip, and leg muscles, like FS8 Blast.

1. Stand with your feet hip width apart.
2. Take a large sidestep and bend the knee to a 90-degree angle.
3. Keep the opposite leg straight as you bring an arm down to touch your foot.
4. Return to stand, repeat the movements on the opposite side.
5. Continue for 10-12 reps.

Side reaches

For a dynamic cool down stretch that can help relieve tension in the neck and support tight back and core muscles, look no further than the classic side reach.

1. Stand with feet slightly wider than your shoulders.
2. Place one hand on your hip, then extend the opposite arm above your head.
3. Lean down towards the lower hand, the raised arm crossing over your head.
4. Sink into the stretch until you feel slight tension in the side of your torso.
5. Hold for 10 seconds, return to standing, then repeat on the other side.