Skip to main content
All Exercises

Ease muscle tension and support recovery with effective cool-down routines

Cool-down exercises

Cool-down exercises are essential for transitioning your body from high-intensity activity to a restful state. These exercises help your muscles relax, improve flexibility, and speed up the recovery process. Whether you're finishing a strength workout, cardio session, or HIIT, dedicating time to a proper cool-down helps lower heart rate, reduce muscle soreness, and improve flexibility for the next session.

Read more

Pick your muscle groups

Pick your equipment

90/90 Stretch

90/90 Stretch

Stretching exercises
Mobility exercises
Recovery exercises
Cool-down exercises
+1
Bodyweight
Back Pec Stretch

Back Pec Stretch

Stretching exercises
Mobility exercises
Recovery exercises
Cool-down exercises
+1
Bodyweight
Ball Rolling for Front Thigh

Ball Rolling for Front Thigh

Stretching exercises
Mobility exercises
Recovery exercises
Cool-down exercises
+1
Other
Butt Kicks

Butt Kicks

Endurance exercises
Cardio exercises
HIIT exercises
Warm-up exercises
+1
Bodyweight
Butterfly Yoga Pose

Butterfly Yoga Pose

Stretching exercises
Mobility exercises
Recovery exercises
Cool-down exercises
+1
Bodyweight
Cat Cow Stretch

Cat Cow Stretch

Stretching exercises
Mobility exercises
Recovery exercises
Cool-down exercises
+1
Bodyweight
Child's Pose

Child's Pose

Stretching exercises
Mobility exercises
Recovery exercises
Cool-down exercises
+1
Bodyweight
Cobra Yoga Pose

Cobra Yoga Pose

Stretching exercises
Mobility exercises
Recovery exercises
Cool-down exercises
+1
Bodyweight
Dead Bug

Dead Bug

Core exercises
Recovery exercises
Cool-down exercises
+1
Bodyweight
Elbow Flexor Stretch

Elbow Flexor Stretch

Stretching exercises
Mobility exercises
Recovery exercises
Cool-down exercises
+1
Bodyweight
Extension Of Arms In Vertical Stretch

Extension Of Arms In Vertical Stretch

Stretching exercises
Mobility exercises
Recovery exercises
Cool-down exercises
+1
Bodyweight
Foam Roll Upper Back

Foam Roll Upper Back

Mobility exercises
Stretching exercises
Recovery exercises
Cool-down exercises
Foam roller exercises
Foam Roller Tensor Fasciae Latae (TFL) Release

Foam Roller Tensor Fasciae Latae (TFL) Release

Stretching exercises
Mobility exercises
Recovery exercises
Cool-down exercises
+1
Foam roller exercises
Hip Flexor Stretch (Kneeling)

Hip Flexor Stretch (Kneeling)

Stretching exercises
Mobility exercises
Recovery exercises
Cool-down exercises
+1
Bodyweight
Iron Cross Stretch

Iron Cross Stretch

Stretching exercises
Mobility exercises
Recovery exercises
Cool-down exercises
+1
Bodyweight
Jog in place

Jog in place

Cardio exercises
Endurance exercises
HIIT exercises
Warm-up exercises
+1
Bodyweight
Jumping Jack

Jumping Jack

Cardio exercises
Endurance exercises
HIIT exercises
Warm-up exercises
+1
Bodyweight
Kneeling Back Rotation Stretch

Kneeling Back Rotation Stretch

Stretching exercises
Mobility exercises
Recovery exercises
Cool-down exercises
+1
Bodyweight
Kneeling Lat Stretch

Kneeling Lat Stretch

Stretching exercises
Mobility exercises
Recovery exercises
Cool-down exercises
+1
Bodyweight
Kneeling T Spine Mobility

Kneeling T Spine Mobility

Mobility exercises
Stretching exercises
Recovery exercises
Cool-down exercises
+1
Bodyweight
Showing 1-20 of 55 exercises

Promote muscle relaxation, flexibility and heart rate regulation

Training goals for cool-down and recovery

Cool-down exercises help lower your heart rate gradually, restore muscle length, and improve circulation. This aids in the removal of metabolic waste products like lactic acid, reducing muscle soreness and stiffness. A proper cool-down routine helps prevent injuries, supports better flexibility, and speeds up recovery by encouraging blood flow to the muscles, preparing them for future activity.

Stretch, breathe, and focus on muscle lengthening and relaxation

Best cool-down exercises for muscle recovery and flexibility

The best cool-down exercises include static stretching, yoga poses, and deep breathing exercises. Focus on major muscle groups like hamstrings, quadriceps, calves, shoulders, and back. Common cool-down stretches include forward bends, hip flexor stretches, chest openers, and calf stretches. Light aerobic exercises like walking or gentle cycling can help keep blood circulating while your muscles begin to relax. Stretching each muscle group for 20–30 seconds at the end of your workout helps maintain flexibility and improve muscle recovery.

Stretch and relax with minimal equipment or simple tools

Equipment options for cool-down exercises

Cool-down exercises can be performed with little to no equipment. A yoga mat can provide comfort during floor stretches, while a foam roller is a great tool for self-myofascial release (SMR) to relieve muscle tightness. Resistance bands can also assist with gentle stretching, particularly for the hips, shoulders, and legs. If you prefer a deeper release, massage tools like massage guns or therapy balls can target specific tight areas, aiding in faster recovery.

Integrate cool-down exercises into full-body and split routines

Cool-down related workouts

A proper cool-down should be a consistent part of every workout. Ideally, it’s done for 5–15 minutes after intense activity. These sessions don’t need to be long, but they’re crucial for preventing stiffness and promoting muscle recovery. If you’re training multiple days in a row, prioritize cool-down exercises to keep your muscles in optimal condition. The app helps you integrate cool-down routines into your training plan, ensuring your body recovers efficiently and stays flexible for the next workout.

Discover the app

Frequently asked questions about cool-down exercises

What’s the difference between cool-down and stretching?

Stretching is often a part of the cool-down process, but cool-down exercises include more than just stretches. A cool-down focuses on reducing intensity, lowering heart rate, and releasing muscle tension, while stretching is specifically designed to increase flexibility and muscle length. Both are important for recovery, but cool-downs also involve deep breathing and light movement to regulate the body after exercise.

Can I skip the cool-down if I’m short on time?

While it’s tempting to skip the cool-down, doing so can lead to tight muscles, soreness, and increased injury risk. If you’re short on time, focus on just a few minutes of stretching and light walking or cycling. Prioritizing cool-down exercises consistently will help improve flexibility, reduce soreness, and make future workouts more effective.

How long should a cool-down be after exercise?

A cool-down typically lasts 5–15 minutes. This allows your heart rate to return to normal, muscles to relax, and flexibility to be maintained. It’s important to dedicate enough time for stretching and light aerobic work to ensure a complete cool-down that supports recovery.

What are the best cool-down exercises?

The best cool-down exercises include static stretches like hamstring stretches, hip flexors, and calf stretches, along with yoga poses like downward dog and child’s pose. Foam rolling or using a massage gun can further help to release tight muscles. Additionally, light aerobic work, such as walking, helps bring the heart rate down gradually and prevents blood from pooling in the muscles.

Do cool-down exercises help with muscle soreness?

Yes, cool-down exercises promote better circulation, helping to remove waste products like lactic acid from muscles. Stretching and foam rolling help reduce muscle tightness and improve flexibility. While cool-downs won’t eliminate soreness completely, they significantly reduce the intensity of delayed onset muscle soreness (DOMS).