Introduction
Cooling off is key to any workout. It helps your body go from active to resting by lowering your heart rate. Plus, it can reduce muscle ache and help with recovery. Stretching during this time makes your body more flexible and reduces the risk of injuries.
Here we’ll discuss some cool down stretches for those early morning workouts:
Why stretching is important
Beginning a workout routine can be hard. Stretching is a key element to help make physical activity easier and safer. It reduces muscle tension, increases flexibility, and reduces the risk of injuries.
Stretching doesn’t take much time and it makes a difference in how you feel after a workout. Before an intense routine, warm up the muscles. After the workout, cool down with stretches. This will increase flexibility, balance, and posture. It also decreases strain on tendons and joints, and lowers the chance for injury. Choose the best stretches for your body depending on the workout and weaknesses.
Benefits of stretching
Don’t underestimate stretching! It’s important for any physical activity, particularly early morning workouts. Stretching helps reduce muscle soreness, improve flexibility and range of motion, and lower the risk of injury. Plus, research shows a gentle warm-up and cool-down can improve sports performance.
So, make sure stretching is part of your workout routine. Whatever the type, intensity or duration – it’ll help you get the most out of your workout, and support optimal recovery afterwards.
The following sections suggest quick and efficient stretches to do first thing in the morning, to help you get ready for your workout, and cool down afterwards.
Pre-Workout Stretches
Jump into those early morning workouts? Not yet! Before you do, it’s important to warm up and cool down with stretching. Pre-workout stretches are an excellent way to get the body ready for physical activity. They help increase circulation, stabilize muscles, and improve range of motion.
We’ll discuss why pre-workout stretches are important and how to do them correctly:
Neck Rolls
Neck rolls are an easy and effective way to warm up your muscles and avoid injury before exercise. To do it, lower your chin towards your chest. Roll your head in a clockwise circle three to five times. Keep the rest of your body still. Then, switch to counterclockwise circles for another three to five times. You can also mix both directions, with slow and controlled movements. This will stretch the back of your neck and shoulders, and get them ready for activity.
Shoulder Rolls
Shoulder Rolls are a great way to warm up! Stand or sit with good posture and keep your spine aligned. Raise one arm, lightly. Take deep breaths as you roll the shoulder up towards the ceiling five times. Then, roll it down towards the floor five times. Keep your elbows slightly bent. Switch arms and repeat.
This warm-up will help activate arm muscles and your rotator cuff. It will help when you raise arms overhead during exercises like push-ups and jumping jacks. Do 5-10 reps for a pre-workout warm-up. Or, use it as cool down after a workout to avoid muscle soreness. Shoulder Rolls can also be done with both arms – try rolling forward five times and back five times for an extra challenge!
Arm Circles
Arm circles are a great pre-workout warm-up. It wakes up your arms and upper body, so you can move better. Start slowly and increase speed gradually. Stand tall with feet shoulder-width apart. Stretch arms out at shoulder level. Make clockwise circles, as large as possible without straining. Loosen up joints and don’t lift them too far away from body. After one set, switch direction and make small counterclockwise circles.
Arm circles help blood flow from limbs to center of body. Stimulate muscles used in daily activities. Performing arm circles before working out allows oxygen-rich blood to reach muscles more efficiently. This creates an effective “warm up” and helps avoid injuries. It also promotes better muscle recruitment during workouts and activities for the day:
- Increases blood flow to muscles
- Stimulates muscles used in daily activities
- Creates an effective “warm up”
- Helps avoid injuries
- Promotes better muscle recruitment during workouts and activities for the day
Cat-Cow
Cat-Cow is an energising pre-workout stretch for your torso, neck and back muscles. It’s a yoga pose that’s easy to adapt to your needs and can be useful for athletes of all levels.
Start by getting on all fours with your hands shoulder-width apart. Engage your abdominal muscles to avoid straining your low back and neck. Do the Cat Cow exercise in two parts:
- Cat: On an exhale, arch your back like a stretching cat. Lift up your head and tailbone while dropping your belly.
- Cow: Inhale deeply and release into Child’s Pose. Lift your chest and lower abdomen towards the ceiling, forming an “M” shape with your torso. This will open your chest and abdominals while you reach towards the sky with each inhale. Hold each pose for 6-8 breaths.
Alternate between them 3 times before transitioning to other stretches or starting light cardio warmup exercises, like jumping jacks or high knees.
Post-Workout Stretches
Stretching is essential post-workout. It helps your muscles relax and lengthen, which reduces the risk of injury. Early morning workouts can be invigorating. But, if you don’t stretch afterwards, you may suffer aches and pains.
Here are some of the best stretches to do after an early morning workout:
Forward Fold
Uttanasana, or Forward Fold, is a gentle stretching pose. It can increase flexibility in the back and hamstrings. After more rigorous exercises, this stretch can help cool down the body. Plus, it can improve energy flow.
Start standing up straight. Feet should be hip-width apart. As you inhale, raise your arms from your sides to the sky. Then, bend forward from your hips as you exhale. Let each part of your spine move separately. Lower your elbows towards the floor. Do not grip them behind your back. Place your palms on either side of either foot, if possible. If not, place them behind or above each knee. If you feel tension, but no pain, hold the pose for 30 seconds. Or, hold it for longer. When done, lift up all at once. Take a few seconds before doing other activities.
Standing Hamstring Stretch
The standing hamstring stretch is a great cool down exercise for athletes after an early morning workout. It targets the back of the legs and can help reduce soreness.
- Begin by standing tall and engaging your core muscles.
- Put one foot forward with the knee bent. Keep the other foot flat on the ground behind you. Engage your glute muscles and make sure your hips are square to each side.
- Push your hips back as you bend forward at your waist.
- Reach forward with both arms. You should feel a gentle stretch in the back of your leg from thigh to heel.
- Hold this position for 10-15 seconds. Then return to upright and repeat on the other side.
Downward Dog
Downward Dog is a great stretching exercise for your body. It’s often done as part of yoga or warmup. Start on all fours, with hands wider than shoulders. Put your knees under hips, and toes together. Keep a slight bend in knees. Stretch your body into an upside-down “V” shape. Keep your back flat and stretch up and out through index fingers, and down through heels. Hold the pose for 30 seconds to 1 minute. Breathe steadily. Move into it gently. Listen to chimes music, it’ll help you relax and focus during stretching. Don’t push too hard if it’s uncomfortable or painful.
Child’s Pose
Child’s Pose, also called Balasana, is a calming and restorative yoga pose. It helps ease the body and reduce muscle tension after tough workouts. When done correctly, it opens the back of the spine and gives a sense of calm.
To do Child’s Pose:
- Sit on your heels.
- Place blocks or blankets for support, if needed.
- Move hips towards heels.
- Let chest fall onto thighs and arms out in front.
- Breathe deeply, making sure chest expands in all directions.
- Hold for 10-15 breaths.
When you finish, move into Cow Male Pose. This is the opposite of Child’s Pose. You will arch up with arms still outstretched. Doing both poses increases mobility in the entire spine.
Conclusion
Workouts can be intense! After one, it’s smart to take a few minutes to stretch and cool your body down. Cooling stretches can reduce muscle strain and fatigue. Plus, they increase flexibility, reducing risk of injury over time. So, taking a few minutes for cooling down stretches is a great addition to any morning workout routine.
Let’s check out some of the best stretches to do after a morning workout!
Stretching is important for any workout
Stretching is must-have for any workout routine. It increases your body’s flexibility and helps to heal muscles used in exercising. Also, it reduces the risk of hurting or tearing muscles while exercising.
Cooling down after a morning session is great way to give muscles a rest and prevent post-workout soreness. Cooling down stretches also lower heart rate and return breathing to normal.
Cooling down stretches may include:
- Light jogging/walking
- Leg swishes (side-to-side movement)
- Toe grabs (flexing toes towards shin)
- Calf raises (raising heel one at a time)
- Hip rolls (sliding foot out one direction with bent knee staying still)
- Arm circles (sending arms in backward and forward circles)
These stretches should be held for 30-60 seconds, depending on how intense the morning session was.
It’s important not only to stretch after morning workouts, but also during the day. This gives each muscle group the necessary rest time for gaining strength ahead of another training session or workday.
Cooling down stretches can help prevent injury
Cooling down post-workout is important. It reduces the chance of injury. Stretches can help! But remember, they shouldn’t hurt. Hold the stretch for 20-30 seconds. Here are a few examples:
- Hamstring Stretch: Sit forward with legs out and toes pointing to the ceiling. Reach forward as far as you can and hold for 10-15 seconds.
- Quadriceps Stretch: Stand upright with feet slightly wider than hip-width apart. Bring one heel closer to glutes. Bend knee until a stretch is felt. Repeat on both sides for 10-15 seconds.
- Lower/Mid Back Stretch: Kneel facing away from wall or support surface. Arms outstretched towards the floor. Walk yourself forward until a gentle tension is felt in the mid back. Hold for 15-20 seconds. Then release.
Frequently Asked Questions
Q1: What are some good stretches for cooling down after a morning workout?
A1: Cooling down stretches are important after a workout. After a morning workout, some good stretching exercises include standing side stretches, standing hamstring stretches, forward leaning stretches, and seated toe touches.
Q2: How long should I hold each stretch?
A2: You should hold each stretch for at least 10-30 seconds. It’s important to listen to your body and not push yourself too hard.
Q3: What is the benefit of cooling down stretches?
A3: Cooling down stretches helps to relax your muscles after a workout and can help reduce muscle soreness. It can also help to reduce your heart rate and make you feel less tired after a workout.
