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Stretching & mobility

Cool-down routine: 10 minutes after any workout

Ease off first, then stretch while you're warm. A few minutes of easier movement lets your heart rate and breathing settle, and after a hard or long effort it helps you avoid the light-headedness that can come from stopping dead, though no trial has tested that. A cool-down won't stop you being sore tomorrow or prevent injuries, so the stretches are there for comfort and flexibility. Pick the ones for the muscles you used; every lying stretch has a standing swap.

10 minBeginner9 movesCardio machine · A wallQuads · Calves · Hamstrings · Glutes · Chest · Shoulders
Follow along: a timer, a cue and the next move, one step at a time.

Ease off (3 to 5 minutes)

  1. Treadmill walking3 to 5 min
    Beginner · Quads, Calves, Glutes · 3D demoSlow down gradually until you can talk easily and your breathing has settled. An easy walk outdoors, easy cycling or a gentle march all workHarder: Treadmill jogging

Stretch what you used (about 5 minutes)

  1. Wall calf stretch (gastrocnemius)20 to 30 s each side
    Beginner · Calves · 3D demoBack heel down, back knee straightEasier: Seated calf stretch with a towelHarder: Toes-tucked kneeling (toe squat)
  2. Standing quad stretch20 to 30 s each side
    Beginner · Quads, Hip flexors · 3D demoHold a wall or chair for balanceHarder: Couch stretch
  3. Half-kneeling hip flexor stretch20 to 30 s each side
    Beginner · Quads, Glutes · 3D demoPad the kneeling knee; tuck your pelvis under rather than arching your backHarder: Couch stretch
  4. Supine hamstring stretch with a strap20 to 30 s each side
    Beginner · Hamstrings, Calves · 3D demoLater in pregnancy, or if lying down makes you dizzy, do the standing hamstring and calf stretch insteadEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)
  5. Reclined figure four (eye of the needle, Sucirandhrasana)20 to 30 s each side
    Beginner · Glutes · 3D demoOr the standing figure four, with a hand on a wallHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
  6. Doorway chest opener20 to 30 s each side
    Beginner · Chest, Shoulders · 3D demoForearm on the door frame, elbow at shoulder height; step through gentlyEasier: Elbows backHarder: Fish pose (Matsyasana)
  7. Cross-body shoulder stretch20 to 30 s each side
    Beginner · Shoulders, Back · 3D demoHarder: Sleeper stretch

Settle (1 to 2 minutes)

  1. Slow breathing (6 breaths a minute)1 to 2 min
    Beginner · 3D demoSitting rather than lying straight down. In for about 4, out for about 6, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Tips

  • After a race or hard intervals, keep walking rather than standing still or sitting straight down. If you feel faint, lie down and raise your legs, or sit with your head low, and drink some water. Call 999 (911 in the US) if someone faints while exercising.
  • Stretch to mild tension, never pain, and keep breathing. Legs after a run or ride, chest and shoulders after an upper-body session.
  • This is for comfort and flexibility: stretching afterwards doesn't stop next-day soreness or speed recovery.
  • With a heart condition, follow the longer cool-down your rehab team gives you, usually at least 10 minutes, and leave lying stretches until your breathing has settled.
  • On blood pressure medicines, make the easy part longer and stand up slowly from the floor.
  • Later in pregnancy, avoid lying flat on your back for more than a few minutes: swap the lying stretches for standing ones.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More stretching & mobility

10-minute morning stretch

A gentle, no-equipment stretch routine to wake up the spine, hips and shoulders in ten minutes.

10 minBeginner10 movesNo equipment

Full-body stretch routine

A 15-minute head-to-toe stretch for the neck, shoulders, back, hips, hamstrings and calves.

15 minBeginner11 movesA wall

Lower back stretch routine

Seven gentle stretches and mobility moves for a stiff lower back, done lying and kneeling.

12 minBeginner7 movesA wall

Questions people ask

How long does the cool-down routine: 10 minutes after any workout take?

About 10 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 4 of its 9 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.