Stretch Minute Get the app

For the moment · Premium routine

Post-Workout Cool-Down

  • 7 minutes
  • 9 stretches
  • Standing, seated or kneeling, lying down
  • Uses a wall

Static stretches for after a workout. Start standing with the calves, quads, inner thighs, chest and arms, then finish on the floor with hip flexors, hamstrings, glutes and knees to chest.

When to do it: Straight after a run, a gym session or sport, while you are still warm.

Premium routine. Unlock Post-Workout Cool-Down and all 12 routines in the app. New subscribers get a 7-day free trial on the yearly plan.

Download on theApp Store Get it onGoogle Play
Illustration of the hip flexor stretch stretch from the Post-Workout Cool-Down routine
Hip Flexor Stretch, one of the 9 stretches in Post-Workout Cool-Down

The 9 stretches, in order

Times are at the app’s default pace, with five seconds to get ready before each stretch and three to switch sides. Tap a stretch for how to do it; in the app you follow along with a timer and voice guidance.

  1. Calf Stretch

    20 s each side

    Lengthens the calves.

  2. Standing Quad Stretch

    20 s each side

    Stretches the front of the thighs.

  3. Side Lunge Stretch

    20 s each side

    Stretches the inner thighs.

  4. Chest Stretch

    20 s each side

    Opens a tight chest, good after pressing exercises or desk work.

  5. Triceps Stretch

    20 s each side

    Keeps the back of the arms loose and flexible.

  6. Hip Flexor Stretch

    25 s each side

    Opens the front of the hips, tight from sitting.

  7. Seated Hamstring Stretch

    25 s each side

    Stretches the hamstrings and lower back.

  8. Glute Stretch

    25 s each side

    Stretches the glutes and outer hip.

  9. Knees to Chest

    30 s

    Gently rounds and relaxes the lower back.

Stretch gently and stop if anything hurts. Stretch Minute is not medical advice. If you are injured, pregnant or have a medical condition, check with a doctor first.

More routines