Cool Down Stretches: A 6-Minute Routine After Any Workout

The workout is done, you are sweaty, and the clock is ticking because someone needs picking up from football. The cool down is always the first thing to go. I understand why, but five minutes of simple cool down stretches can help you leave the session calmer, less stiff on the drive home and in a better mood for the evening routine. Here is the short, no-nonsense version I teach the parents in my classes.

What a cool down actually does

A cool down is simply the bridge between hard work and normal life. You let your heart rate and breathing come down gradually rather than stopping dead, and you spend a few minutes moving and stretching the muscles you have just used.

Let me be honest about what it does and does not do. Research has not shown that stretching after exercise reliably prevents next-day soreness, so do not expect it to cancel out a tough leg session. What it does do well is help you relax, maintain or improve your flexibility over time, and notice any niggles before they turn into something bigger. The NHS page on how to stretch after exercising describes a cool down of around 5 minutes, holding each stretch for 15 to 20 seconds, which lines up with what I use.

For busy parents there is one more benefit. The cool down is often the only five quiet minutes in the day where you just breathe. Do not underestimate that.

A 6-minute routine of cool down stretches

Start with 1 minute of easy walking or slow cycling to bring your breathing down. Then work through these stretches. Hold each one for 15 to 30 seconds, breathe slowly and never push into pain. You should feel a gentle pull, nothing sharp.

1. Standing calf stretch. Hands on a wall, one leg stepped back, back heel pressed into the floor and back knee straight. Then bend the back knee slightly to reach the lower calf. Each leg.
2. Standing quad stretch. Hold a wall or chair, take one foot towards your bottom and keep your knees close together. If you cannot reach your foot, loop a towel around your ankle. Each leg.
3. Kneeling hip flexor stretch. Half kneel on a mat, squeeze the bottom of the back leg and shift your weight forwards a few centimetres. Brilliant for anyone who sits all day. Each side.
4. Lying hamstring stretch. On your back, one knee bent, lift the other leg and hold behind the thigh or use a towel around the foot. Keep the knee soft. Each leg.
5. Figure-four glute stretch. Still on your back, cross one ankle over the opposite knee and pull that thigh gently towards you. Each side.
6. Child’s pose with side reach. Sit your hips back towards your heels, arms long in front. Walk your hands to one side for a few breaths, then the other.
7. Doorway chest stretch. Forearm on a door frame at shoulder height, step through gently until you feel the front of your chest open. Each side.
8. Box breathing to finish. Lying on your back: breathe in for 4, hold for 4, out for 4, hold for 4. Repeat 4 times.

Short on time? Do numbers 3, 4 and 8. Those three give the most back to people who sit at a desk or in a car most of the day. If tight hip flexors are a regular issue for you, my post on hip flexor stretches for desk workers goes into more detail.

Match the stretches to your session

• After legs, squats or lunges: spend extra time on quads, glutes and hip flexors.
• After running or a lot of skipping: calves and hamstrings first.
• After push-ups, boxing or upper body: chest, shoulders and the side reach in child’s pose.
• After kettlebell swings or deadlifts: hamstrings, glutes and a gentle child’s pose for the lower back.

Stretching safely

A few simple rules keep this safe for everyone:

• Stretch warm muscles, which is exactly why after a workout is a good time.
• Do not bounce. Ease into the stretch and hold it still.
• Pain is a stop sign. Mild tension is fine, sharp or pinching pain is not.
• If you are pregnant, recently had a baby, or have an injury or a joint problem, check with your GP or a physio first about which stretches suit you. The NHS notes that some stretches may need adapting in these situations.

Where this fits in a bootcamp class

In my SYP Bootcamp classes we finish every session with a few minutes of stretching and slow breathing, so nobody rushes off with their heart still racing. Classes are 45 minutes, max 10 people, indoors in a church hall in Archway. If you are the sort of parent who carries the whole day in your shoulders and jaw, you might like SYP Release, my stress relief workout, which mixes pad work and slam balls with a properly calming finish.

And the cool down is only half the story. Pair it with a good gym warm up before you start, and read my guide to rest days and recovery for what to do between sessions.

FAQs

How long should a cool down last?

Around 5 to 10 minutes is plenty for most people. A minute or two of easy movement to bring your breathing down, then a few stretches held for 15 to 30 seconds each.

Is it bad to skip the cool down?

Skipping it once will not hurt you. Over time, though, people who never stretch often feel stiffer, especially if they sit a lot. If you are short on time, do at least a hip flexor and hamstring stretch.

Do cool down stretches stop muscle soreness?

Not reliably. Soreness after a new or harder workout is normal and usually fades in a few days. Stretching can make you feel looser, but gentle movement, sleep and food matter more for recovery.

Should you stretch before or after a workout?

Do moving stretches before (leg swings, lunges with a reach) and longer held stretches after. Held stretches feel best when your muscles are already warm.

Book your first class

If you want sessions where the warm up, workout and cool down are all done for you, come along. SYP Bootcamp runs 45-minute small-group classes in Archway N19, max 10 people, £15 a class, with easier and harder options for every move. Book your £15 class here or call or WhatsApp me on 07301 512215. If old niggles or injuries stop you training the way you want to, read about my injury-safe personal training in Archway.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.