This set of cool down exercises will be completed for both the aerobic (run) and anaerobic (muscular fitness) training programs.
General Instructions
Stretch mainly after exercising to prevent your muscles from getting tight. Hold each stretch for 15-30 seconds. Stretch until you feel gentle tension – should be no pain. Cool down consists of the following exercises with all flights performing this portion in unison.
Triceps Stretch
- Stand with your feet shoulder width apart
- Raise your left arm, bend your left elbow and place your left palm in the center of your back at the base of the neck
- Gently push your left arm down and to the right and hold
- Return to the starting position and repeat on the other side
Quadriceps Stretch
- Stand on one leg and raise the heel of the other foot toward your buttocks
- Do not lock your supporting leg
- Grasp the top of your raised foot with the hand on the same side, pull your heel to your buttocks and hold
- Return to the starting position and repeat on the opposite side
Hip Flexor
- Stand with hands on your hips, feet shoulder width apart
- Take a large step forward with your left leg first lowering your body to create a 90 degree angle with your left knee
- Try to push your right (hind leg) knee further back, creating a gentle stretch in the front of the right hip
- Return to the starting position and repeat on the opposite side
Calf Stretch
- Starting in the push up position cross your right foot onto the heel of the left foot pushing the left heel toward the ground
- Bend at the waist raising your buttocks upward, straightening your arms keeping your back straight
- Return to the starting position and repeat on the opposite side
Upward Dog Stretch
- Lying face down extend your legs behind you spread slightly apart, toes straight back
- Place your hands next to your lower ribs palms flat on the floor, fingers joined and pointing straight ahead
- Keeping your elbows tight to your body straighten your arms raising your torso enough to bring your upper legs off the ground
Hamstring Stretch
- Stand with your feet slightly wider than shoulder width apart and arms at your sides
- Slowly bend forward at the waist while keeping your legs straight, reach toward your left foot and hold (do not bounce)
- Return to the starting position and repeat on the other side
Figure 4 Stretch
- Lying on your back, bend your right (left) leg making a 90 degree angle with your knee
- Bring your left (right) foot over to the right (left) thigh, placing the ankle just below your knee
- With your left (right) hand reach between the space between your legs, bring your right (left) hand around the outside of the thigh and interlock your fingers at the back of the thigh
- Pull your leg up toward your chest keeping your back straight and head off the ground
- Return to the starting position and repeat on the opposite side. This movement stretches your glutes and IT band
Groin Stretch
- Sit on the ground with the soles of your feet together
- Sit upright and focus on keeping your back straight while trying to touch your knees to the ground