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Exercise · Warm up, cool down and breathing

Cool-down stretches

Exercise A to Z

  • Stretch

Works: The muscles you've just worked.

Add to a routineUsed in 59 timer routines

How to do it

  1. Walk slowly first until your breathing settles.
  2. Pick three or four of the stretches below, starting with the muscles you've just worked.
  3. Ease into each one until you feel a gentle pull, not pain.
  4. Hold each for 20 to 30 seconds, breathing slowly. Don't bounce.

The stretches

  • Calf: hands on a wall, one foot stepped back, back heel down and back knee straight. Lean gently into the wall.
  • Front of thigh: hold a wall, bend one knee and hold that foot behind you, knees together. Push your hips gently forward.
  • Back of thigh: put one heel a small step in front, toes up and leg straight. Bend the other knee and lean forward from your hips with a straight back.
  • Front of hip: step one foot back into a short stride and tuck your hips under, squeezing the glute of the back leg.
  • Chest: clasp your hands behind your back, or rest a forearm on a door frame, and gently open your chest.
  • Shoulder: bring one straight arm across your chest and hold it near the elbow with the other hand.

Watch out for

Bouncing, and stretching into pain.

Make it easier or harder

  • Easier: hold a wall or chair for balance, or do the stretches sitting down where you can.
  • Harder: hold each stretch for up to 60 seconds.

Do the difficulty that suits you.

Exercise from healthshelf.org

More exercises like this

Warm upHeart, lungs, muscles and joints.Lunge and twistHips, thighs and the middle of your back.Slow breathingBreathing.Leg swingsHips and legs.

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Safety and disclaimer

The workouts, exercise instructions and effort guide on this page are general information for adults. They are not tailored to you, they are not medical or professional advice, and they may not be suitable for you. They do not replace advice from a professional who knows you. Although exercise can be good for your health, all exercise carries some risk of injury.

Get advice from a doctor, physiotherapist or other qualified health professional before you start if:

  • you have a heart or lung condition, high blood pressure, diabetes or any other long-term condition
  • you have ever had chest pain, fainting or dizziness, with or without exercise
  • you have an injury, a joint or back problem, or pain when you move
  • you are pregnant or have had a baby in the last year
  • you have recently had an operation, or been ill
  • you take medicine that affects your heart rate, blood pressure or balance
  • you are new to exercise, or coming back after a long break
  • a doctor or other professional has told you to limit or avoid exercise
  • you have any other concern about your health

Stop straight away if you get chest pain or tightness, feel faint or dizzy, become unusually short of breath, feel your heart racing or beating irregularly, or feel sharp pain. Call 999, or your local emergency number, if you have chest pain or tightness, or if any of these does not settle quickly with rest.

Start at a level that feels comfortable and build up gradually. Clear the space around you, use a floor that is not slippery, and make sure any chair, step, bench or equipment is sturdy and will not move.

You choose whether to do these exercises and how hard to work, and you do them at your own risk. Read our full Medical Disclaimer.