In fact, there are still many people who leave this movement because they think that they have warmed up. In fact, the cooling movement also plays an important role after exercising at home or anywhere.

Cooling down after exercise should not be underestimated. The benefits not only prevent injury, but can also help reduce pain that occurs after exercise.

This is because during exercise, the muscles throughout the body will turn warm due to high-speed movement. The benefit of cooling is to increase the range of motion of the muscles, so that there is no stretching of muscles and injuries in warm conditions.

So, what kind of cooling movement after exercise can be done? Check out the explanation below!

1.   Butterfly Stretch

The easiest first cool-down movement is the butterfly stretch. You just need to sit on the floor and bend your legs inward so that the soles of your feet are facing each other. At first glance, this movement looks like sitting cross-legged. After that, bend your body slowly forward to increase the intensity. Hold this movement for up to 30 seconds.

2. Head to Knee Position

The most common stretch is done by sitting with the right leg bent inward while the left leg remains straight. Next, press the sole of your right foot to the thigh of your left leg and bend your body towards your left leg until your head touches your knee. Pay attention to keep your shoulders parallel to the surface and hold this position for about 30 seconds, then switch legs.

3. Thigh stretch

The next cooling process is on the thighs. Try to stand up straight first while inhaling. Next, pull your right leg back towards your buttocks using your hands. Feel the pull in the front of your right thigh while keeping your body balanced. Try not to hold on to anything for 15 seconds, then switch legs. Feel the stretch in the quadriceps. This will prevent the muscle injuries that runners often experience when exercising.

4. Calf stretch

Stand straight with your right foot in front and your left foot behind your back. Make sure your feet are fully extended and facing forward. Next, slowly bend your right front leg and lower your body little by little. Try to feel the pull in the calf on the back of your left leg and do this for 15 seconds on each leg. This is quite useful for those who like heavy intensity exercise or HIIT.

5. Hamstring

Still with your right foot in front and left foot behind, try to bend your left leg while keeping your right leg straight. Place your hands on your waist and lift the front of your right foot so that only the heel is on the floor. Bend slightly towards the right leg with the left leg bent. Keep your back straight during this cooling process. Repeat every 15 seconds on each leg.

6. Low Lunge Stretch

The final cooling move that should not be missed is the low lunge. The trick, position your right knee on the surface and keep your left leg straight. Place both hands on the surface and bend forward to 90 degrees. Hold this movement for 60 seconds before swapping legs.

Thus an explanation of examples of cooling movements and their benefits for the body. After your workout, make sure you do some cooling movements and use menthol products as a way to help cool your body temperature so you can prevent sports injuries.

Reference

https://www.healthline.com/health/exercise-fitness/cooldown-exercises#when-to-see-a-pro