Seated Hamstring Stretch – Sit on the ground and tuck one foot in toward your crotch as you stretch the other leg out in front of you. Ab stretch: 20 seconds. A 7-minute cool down routine to prevent muscle soreness and stretch your whole body! 30 Minute Full Body Stretch Routine. You, as a reader are totally and completely responsible for your own health and healthcare. Ankle to knee (i.e., Figure-4) Lay on your back, bend your knees and keep your feet flat on the floor. In reality, you only need 5 to 10 minutes to give your muscles some TLC. Redefining Strength shall not be liable or responsible for any loss or damage allegedly arising from any information or suggestions within this website. You can do them at night or in the morning! Stand with your feet wider than hip-width apart and arms held out to your sides. Cool-Down Stretches: Full Body. Low Impact Difficulty Incorporating regular stretching into your fitness program is of the best things you can do to reduce the risk of injury, relieve stiffness, and improve your flexibility. How to do it: While sitting on the floor, place one leg straight … Full Body Cool Down (Static Stretching) Series of static stretches to perform at the conclusion of a session. And hopefully, it feels just as good mentally as it does physically. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that you will achieve the same or similar results. Focus on taking deep breaths and gently melt a little deeper into the stretch as you exhale. [These longer stretches (30 secs per stretch) will increase flexiblity - providing you stretch maximally & repeat them regularly]. Makeup: Deanna Melluso. All rights reserved. Gently pick up your right foot and hold it behind you, pulling your foot close to your butt to feel a deeper quad stretch. If you aren't sure what stretches to do, try this eight-minute full-body stretching routine from Kelsey Wells, a NASM-certified trainer and creator … Slide your left leg back, straightening the knee and pointing the toes. Do Full Body Stretches for Cool Down & Flexibility. Stand tall with your core engaged. You can use this cool-down after any workout, but it will pair perfectly with any of the workouts that are part of the Stronger With SELF Challenge. The most simple cool down exercise, especially after running or jogging. Keep legs straight, bend forward and stretch for 10 seconds. And lean back and down until you feel the stretch throughout the quads. These 7 minute stretching exercises can be done at home ideally after every workout so that you can cool down your full body properly. Straight Leg Hang – Lock out your knees and reach for your toes. The key with all of the moves below is that you need to hold them static—still—for the full 30 seconds. Star Stretch – Bend your left knee to about 90 degrees and pull it across your body. Keep your hips square and gently lower them down (use some support from a pillow or yoga block under the right buttock if needed). The Beginner Full Body Stretching Routine: Reach above and fully extend your body. Cool Down: 30 Seconds of Each Jumping Jacks Jogging in Place Standing Toe Touches Side Lunges Walking Arm Stretches 10 Minutes of Total Body Stretching Standing Stretches – 15 Seconds Each. Content provided through the contributions of: Achilles Stretch •Move the back foot forward a bit and bend the back leg slightly while keeping both heels on the ground. Bend your arm at the elbow and allow your right hand to fall behind your head, or to touch your back at the space between your shoulder blades, if flexibility allows.