WORKOUT

Focus & Ben­e­fits: A whole­some full-body extend­ed cool-down rou­tine full of dynam­ic and sta­t­ic stretch­es. It will length­en and mobi­lize your mus­cles and calm your body and mind. Sub this when you need a longer cool down, need some extra total body recov­ery, and/​or make it a habit to fre­quent­ly incor­po­rate this into your rou­tine for some ongo­ing TLC!

Equip­ment: Mat

Tips & Help­ful Infor­ma­tion: It was my main intent to have us stretch all major mus­cle groups in the body, includ­ing the often for­got­ten ones like our neck and wrists/​forearms. As we go through the exer­cis­es, flag any of them you may want to return to afterward!

Dif­fi­cul­ty & Mod­i­fi­ca­tions Explained: This rou­tine is rat­ed a 1 due to its short dura­tion and famil­iar stretching/​mobility pat­terns. Get­ting up and down from the floor is also minimized.

Clos­ing Note: How did that feel? How might it feel to treat your­self to this every week?

Rec­om­men­da­tion: Look­ing for a warm-up that warms you up from head to toe? Check this out: All Stand­ing Extend­ed Full Body Warm Up

Extend­ed Cool Down: 17 exer­cis­es, 50 sec­onds each (14 minutes)
Neck Rolls
Alt OH Tri­cep Stretch
Upper Body Open­er to Cat
Shoul­der Rolls + Alt Cross­body Shoul­der Stretch
Side Bend Swing to Alt
4‑Point Cat-Cow
Thread the Nee­dle w/​Kick­stand (One Side)
Thread the Nee­dle w/​Kick­stand (Oth­er Side)
For­ward Fold – Flex & Point
Seat­ed Fig­ure 4 w/​Twist (One Side)
Seat­ed Fig­ure 4 w/​Twist (Oth­er Side)
Run­ner’s Lunge to Ham. Stretch (One Side)
Run­ner’s Lunge to Ham. Stretch (Oth­er Side)
Down­ward Dog Ankle Rolls & Calf Stretches
Rag Doll
Wrist Stretches
Sit & Breathe