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Cool-down routine

A gentle 5-minute cool-down to slow down after you move, with stretches you can do sitting or standing.

About 5 minutesFrom Module 4, Movement and exercise

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The exercises

  • March on the spot

    A gentle start that gets your body ready to move.

    Time: 1 to 2 minutesLevel: Gentle Can be done sitting

  • Chest stretch

    Stretches the front of your chest and shoulders.

    Time: About 1 minuteLevel: Gentle Can be done sitting

  • Side bend

    Stretches the sides of your body.

    Time: About 1 minuteLevel: Gentle Can be done sitting

  • Back of thigh stretch

    Stretches the back of your thigh.

    Time: About 1 minuteLevel: Gentle Can be done sitting

  • Calf stretch

    Stretches the back of your lower leg. Good after a walk.

    Time: About 2 minutesLevel: Gentle

Transcript

This is a gentle cool-down. It takes about five minutes. Slow down gently. Do not stop all at once. Stretch gently. You should feel a pull, not pain. Stop if it hurts, or if you feel dizzy or unwell. To make any move easier, make it smaller or slower.

First, march on the spot, slowly. Let your steps get slower and smaller. (long pause)

Now, the chest stretch. Sit near the front of a chair, away from the back. Or stand tall. Pull your shoulders back and down. Open your arms out to the sides. Push your chest gently forward until you feel a stretch. Hold for five to ten seconds. Keep breathing. Then relax. (pause) Do this five times. (pause)

Next, the side bend. Sit or stand tall with your feet apart. Let your arms hang by your sides. Slowly slide one hand down the side of your leg. Keep your hips still. Do not lean forwards or twist. Go only as far as feels comfortable. Come back up. Now bend to the other side. (pause) Do three on each side. (pause)

Now, the back of thigh stretch. Stand tall. Hold the back of a chair, or rest your hands on your bent leg. Put one heel forward on the floor, toes up. Keep that leg straight. Bend your other knee a little and push your bottom back. Lean forward a little with a straight back, until you feel a stretch. Do not bounce. Hold for ten seconds. Keep breathing. (pause) Now change legs. (pause) Do two on each side. (pause)

If you prefer to sit, sit near the front of a chair. Stretch one leg out with the heel on the floor. Sit tall and lean forward a little.

If you have been walking, add the calf stretch. Stand facing a wall with your hands on it. Step one foot back. Keep that leg straight and the heel on the floor. Bend your front knee until you feel a stretch in your back leg. Do not bounce. Hold for fifteen seconds. Keep breathing. (pause) Then change legs. (pause) Do three on each side. (pause)

To finish, sit quietly for a minute and breathe slowly. (pause) Well done.

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