BODY COOL DOWN with FULL BODY STRETCHING EXERCISES - Need , Benefits & Types.

                                                    

The primary objective of COOL DOWN  is to return the body's system to pre-exercise conditioning :

- Decrease Breathing Rate,

- Decrease Muscle Temperature,

- Normalise Heart Beat Rate.

Not giving time to cool down the body - is not giving adequate time to recover and de-stress the used muscle, stretching after exercise will both lengthen & strengthen the muscle, which helps for recovery of the muscle and prepare for the next day's exercise .

Cool Down helps to dissipate lactic acid away from the muscles which has been concentrated during exercise, this is important because lactic acid will chase the PH level of the cells making them more acidic & thus decreasing the effect of the enzymes involved in cellular metabolism. Dissipating of lactic acid will help in better recovery of muscles after exercise.

Blood Pooling can occur after stopping exercising suddenly & not cooling down. During exercise the contracting muscles force the blood through the vessels to the Heart  and resist the force of gravity causing dizziness & fainting.

A Cool Down should last for at least 7-10 minutes & should include stretching exercises  like static stretching with holding the used muscle stretch for  min 10-15 seconds. This has been designed for all those who are 50 years & above age category.

COOL DOWN EXERCISES : ( 2 minutes )

1) Jumping Jacks - 30 secs.

2) Slow  Spot Jogging - 30 secs.

3) Standing Toe Touch Kicks - 30 secs.

4) Slow Spot Walking with Arm Stretch - 30 secs.

The above Cool Down exercises can be initially done for 10-12 secs. per exercise, then to 30 secs.

FULL BODY STRETCHING EXERCISES : ( min. 5 minutes )

1)  Straight Leg Hang : 15-20 secs.

2) Standing Quad Stretch : 12-15 secs, per leg.

3) Prone Calf Stretch : 12-15 secs per leg.

4) Butterfly Stretch : 15-20 secs.

5) Hamstring Stretch : 12-15 secs per leg.

6) Bend Over Stretch : 15-20 secs.

7) Over Head Tricep Stretch : 12-15 secs per hand.

8) Wall Chest Stretch : 12-15 secs. per side.

9) Wall Shoulder Stretch : 25-30 secs.

10) Arm Cross Stretch : 12-15 secs. per arm.

11) Supine Torso Stretch : 15-20 secs. per side.

12) Cobra Stretch :  25-30 secs.

13) Shell Stretch : 25-30 secs.

14) Shavasan ( Yoga posture ) : 30 secs.

NOTE : 

Any type of exercise or sports may cause injury, it is always advisable to be the judge of your own body limitations while performing any exercise. Also, before starting any exercise consult your Doctor.

For the COOL DOWN WITH FULL BODY STRETCHING EXERCISES demo video, please click on the link provided below :

      

 https://youtu.be/bKTUEe972jw