Here's a cooldown and stretch routine focused on recovery and relaxation. This routine is designed to help your body gradually return to a resting state, reduce muscle soreness, and improve flexibility.
Cooldown & Stretch Routine (5 minutes)
1. Deep Breathing (30 seconds)
How: Stand or sit comfortably. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth.
Focus: Relax your mind and body, bringing your heart rate down.
2. Forward Fold (30 seconds)
How: Stand with feet hip-width apart. Slowly hinge at your hips, letting your arms hang toward the floor. Keep your knees slightly bent.
Focus: Stretch your hamstrings, lower back, and release tension in the upper body.
3. Quadriceps Stretch (30 seconds each leg)
How: Stand on one leg, grab your opposite foot, and gently pull it towards your glutes. Keep your knees close together.
Focus: Stretch the front of your thighs (quadriceps) and improve balance.
