# Post-Workout Cool-Down: 7-minute stretching routine

Source: https://stretchminute.com/routines/cool-down

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.

- Length: about 7 minutes at the default pace (9 stretches)
- Category: For the moment
- In the app: Premium (7-day free trial on the yearly plan for new subscribers)
- When to do it: Straight after a run, a gym session or sport, while you are still warm.

## Stretches, in order

1. **[Calf Stretch](https://stretchminute.com/stretches/calf-stretch)** (20 s each side): Lengthens the calves.
2. **[Standing Quad Stretch](https://stretchminute.com/stretches/standing-quad-stretch)** (20 s each side): Stretches the front of the thighs.
3. **[Side Lunge Stretch](https://stretchminute.com/stretches/side-lunge-stretch)** (20 s each side): Stretches the inner thighs.
4. **[Chest Stretch](https://stretchminute.com/stretches/chest-stretch)** (20 s each side): Opens a tight chest, good after pressing exercises or desk work.
5. **[Triceps Stretch](https://stretchminute.com/stretches/triceps-stretch)** (20 s each side): Keeps the back of the arms loose and flexible.
6. **[Hip Flexor Stretch](https://stretchminute.com/stretches/hip-flexor-stretch)** (25 s each side): Opens the front of the hips, tight from sitting.
7. **[Seated Hamstring Stretch](https://stretchminute.com/stretches/seated-hamstring-stretch)** (25 s each side): Stretches the hamstrings and lower back.
8. **[Glute Stretch](https://stretchminute.com/stretches/glute-stretch)** (25 s each side): Stretches the glutes and outer hip.
9. **[Knees to Chest](https://stretchminute.com/stretches/knees-to-chest)** (30 s): Gently rounds and relaxes the lower back.

Times assume 5 seconds to get ready before each stretch and 3 seconds to switch sides.

Stretch gently and stop if anything hurts. Stretch Minute is not medical advice.

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