Warmdown

After you’ve finished the main workout, a proper warmdown facilitates recovery from the work you’ve done. Warm down with 10-20 minutes of activity in the easy zone, followed by 10-20 minutes of stretching or mobility work.

Static Stretching

Do these stretches after your workout, or at the end of the day. Make these a consistent part of your recovery protocol. Hold each stretch or pose for at least 30-60 seconds (a total of 5-10+ minutes).

Butterfly Stretch

Hamstring Stretch

Couch Stretch (or Quad Stretch)

Hip Flexor Stretch (or Runner’s Lunge Stretch)

Calf Stretch

Malasana, or Garland Pose (Squat)

View instructions and videos for the Malasana, or Garland Pose (Squat).

Updated on February 5, 2025

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