Wow! You’ve just nailed your push-day workout, and your muscles are feeling the burn. But before you hit the showers, giving them the attention they need is crucial. Why? Because including effective push-day cool-down stretches can work wonders:
- The Wrist Pull Stretch helps reduce stiffness in the wrists after pushing exercises.
- Child’s Pose relaxes the back and promotes gentle spinal stretching.
- The Camel Stretch opens the chest, aiding recovery and flexibility.
- Standing Spinal Twist releases tightness in the spine.
- Cross Body Arm Swing and Overhead Shoulder Stretch relax shoulders and arms.
- Deep Breathing supports mental calmness and recovery.
Master Push Day Cool-Down Stretches for Relaxation and Recovery:
1. Wrist Pull Stretch
Target Area: Forearms, Wrists, Hands
Benefits:
- Increases wrist flexibility.
- Reduces tension in forearms.
- Enhances grip strength.
- Prevents wrist injuries.
How to perform a Wrist Pull Stretch?
- Extend one arm straight in front of you, palm facing down.
- Use the opposite hand to gently pull back on the extended hand’s fingers.
- Hold the stretch for 10-15 seconds.
- Switch to the other arm and repeat.
- Perform 2-3 sets for each arm.
2. Child’s Pose
Target Area: Lower back, Hips, Thighs, Shoulders, Triceps.
Benefits:
- Relieves lower back tension.
- Stretches hips and thighs.
- Calms the mind.
- Improves flexibility in the spine.
- Stretches the triceps.
How to Perform a Child’s Pose?
- Kneel on the floor with your big toes touching and knees apart.
- Sit back on your heels and extend your arms forward on the floor.
- Lower your torso between your knees, forehead resting on the ground.
- Hold and breathe deeply and relax into the stretch.
3. Camel Stretch
Target Area: Chest, Abdominals, Hip flexors, Quadriceps, Shoulders.
Benefits:
- Stretches the entire front body.
- Improves posture.
- Increases spinal flexibility.
- Opens up the chest and shoulders.
- Helps relax chest muscles after push exercises.
- Assists in maintaining shoulder flexibility post-push exercises.
How to perform a Camel Stretch?
- Kneel on the floor with your knees hip-width apart.
- Place your hands on the back of your pelvis, fingers pointing down.
- Slowly lean back, arching your spine and reaching for your heels.
- Keep your head neutral or gently drop it back, if comfortable.
- Hold, then slowly return to the starting position.
- Breathe deeply throughout the stretch.
4. Standing Spinal Twist
Target: Spinal muscles, Obliques (side abdominal muscles), Hip muscles.
Benefits:
- Relieves tension in the spine after pushing exercises.
- Stretches and relaxes the obliques and hip muscles.
- Promotes spinal mobility.
How do you perform a standing spinal twist stretch?
- Stand with your feet hip-width apart.
- Extend your arms straight out to the sides at shoulder height.
- Twist your torso to the right, bringing your left hand across your body to grasp your right hand or forearm.
- Keep your hips facing forward and your spine tall.
- Hold the twist for 15 seconds.
- Return to the center and repeat on the other side.
5. Cross-Body Arm Swing
Target Area: Shoulders, Upper Back, Chest.
Benefits:
- Increases blood flow to the shoulder muscles post-exercise.
- Helps reduce muscle soreness in the shoulders and upper back.
- Loosens up tight muscles and promotes relaxation.
How to perform Cross-Body Arm Swing?
- Stand with your feet shoulder-width apart.
- Keep your back straight and engage your core.
- Swing your right arm across your body towards your left side.
- Swing your left arm across your body towards your right side.
- Continue swinging your arms in a controlled motion for 30-60 seconds.
6. Overhead Shoulder Stretch
Target Area: Shoulders, Triceps, Upper back.
Benefits:
- Stretches shoulder muscles after push exercises.
- Improves shoulder and upper back flexibility.
- Reduces muscle tightness and soreness.
- Enhances range of motion in the shoulders.
How to perform Overhead Shoulder Stretch?
- Stand tall with your feet hip-width apart.
- Extend your right arm overhead and bend the elbow, reaching your hand down towards the middle of your back.
- Use your left hand to gently pull your right elbow towards your head.
- Hold the stretch for 15 seconds, feeling the stretch in your shoulder and triceps.
- Release and repeat on the other side.
7. Deep Breathing
Target Area: Diaphragm, Intercostal muscles (muscles between the ribs), Abdominal muscles
Benefits:
- Enhances lung capacity and efficiency.
- Reduces stress and promotes relaxation.
- Improves oxygen delivery to the body’s tissues.
- Lowers heart rate and blood pressure.
- It enhances focus and mental clarity.
How to perform Deep Breathing?
- Find a comfortable seated or lying position with your spine straight.
- Place one hand on your chest and the other on your abdomen.
- Inhale deeply through your nose, allowing your abdomen to expand while keeping your chest relatively still.
- Exhale slowly through your mouth, feeling your abdomen contract.
- Repeat the procedure, focusing on your breath and maintaining a steady, rhythmic pattern.
How to incorporate these exercises into your routine?
Now that you have learned the essential cool-down stretches for your push day, take your workout to the next level with our comprehensive Push Day Cool-Down Plan. Click here to access the full plan and ensure a strong finish to your session.
Invest in your body’s recovery, and it will reward you with better performance and fewer injuries.
Enhance your fitness journey with our expertly designed warm-up and cool-down routines. Elevate your workouts by downloading the 100% free O’Coach Custom workout timer app.
