7 Cool Down Stretches + Estella NYC

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7 essential cool down stretches | BodyRebooted.com

Disclaimer: I received a complimentary organic onesie from Estella NYC to share with all my mommy fans.  As always, all opinions are my own. Full PR & Disclosure here.

Cool down moves are essential after you exercise.

It’s easy to neglect the cool down exercises after you just barely fit in a workout. We all have crazy schedules and I totally get it! But it needs to be a part of your workout, just as much as the warm-up is.

Here’s what happens when you cool down and stretch properly:

  1. By stretching when your muscles are warm you’re helping to increase flexibility which will help prevent injuries.
  2. By cooling down after a workout you are returning your heart rate back to its resting state gradually and allowing your blood vessels to contract so you don’t get sick or pass out.
  3. Cool down moves allow your body temperature to return to normal and prevents pooling of blood in your lower extremities.

Cool downs should last about 5 minutes or until your heart rate returns to a pre-workout level.

Estella NYC pretzel onesie on Anastasia

I had my daughter help me show you my favorite 7 cool down stretches in her super cute organic onesie from Estella NYC! I picked the pretzel because it reminds me of how we get all tied up during the day like a pretzel and how much yoga can return us to normal, but all of the New York themed onesies are to die for! You can see them all here. Use code Reboot15 for 15% OFF your order! Their avocado one on my Christmas wish list!

Dance party with Ana and estella nyc pretzel onesie - 15% off code: Reboot15 at estella-nyc.com

7 Essential Cool Down Stretches + 3 BONUS moves

quad stretch

1. Quad Stretch – Lie on your side with legs straight and bend your top leg so you can grab your foot. Make sure to keep your knees in line and gently hold for 10-15 seconds. Repeat on opposite side.

hamstring stretch

2. Hamstring Stretch – Sit with one leg straight out and the other foot to your inner thigh. Reach up and forward and grab whatever you can; thigh, calf, foot; and gently hold for 10-15 seconds. Repeat on the opposite side.

shoulder and tricep stretch

3. Shoulder Stretch – Cross one arm in front of your body and hold with the other pulling softly towards your chest until you feel the stretch through your shoulder. Gently hold for 10-15 seconds and repeat on the opposite side.

4. Triceps/Back of Arm Stretch – Reach one arm up and drop hand behind head. Use the opposite hand to softly pull the elbow towards your head until you feel the stretch on the back of your arms and triceps. Gently hold for 10-15 seconds and repeat on the opposite side.

chest stretch

5. Chest Stretch – Interlace your fingers behind your back as you lift your chin and chest. Gently hold for 10-15 seconds.

hip stretch

6. Hip Stretch – Cross your left ankle over your right thigh just above your knee. Pick your foot off the ground and reach through to grab your thigh or knees with both hands. Gently pull your ankle to your forehead and hold for 10-15 seconds. Repeat on the opposite side.

lower back stretch

7. Lower Back – To get into the reclining twist, lay down and pull your left knee to chest. Bring your knee towards the right side of your body and lower to the floor. Hold your left knee with your right hand and place your left hand out to your side. Look over your left shoulder for a nice neck stretch too.


cat cow upper back stretch

A. Upper Back Stretch – perform cat/cow exercises by starting on hands and knees. For cat – inhale & pull your belly to the ground as you roll your shoulders back and lift your head and chest. For cow – exhale as you arch your back like a Halloween cat. Perform cat/cow 5 times.

abdominal sphinx stretch

B. Abdominal Stretch – to perform sphinx pose lay on your stomach and rest your elbows under your shoulders with forearms on the ground, parallel to each other. Press your pubic bone into the floor, drop your shoulder blades down your back and bring your chest forward. Hold for 5 breathes.

child's pose

C. Child’s Pose – this position will ground you and should always come at the end of a workout. Start on hands and knees. Spread knees wide and push hips back towards your heels. Walk your hands long and feel your spine elongate. Stay for 5-10 breaths.

Have a favorite after-workout stretch? Let me know in the comments below!

Here’s one more pic of Ana in her Estella onesie…just because! xo

Loving Estella NYC!

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