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Workouts & Recovery · Recovery

Post-workout cool-down

A guided static cool-down for after any session — calm, longer holds for the quads, hamstrings, calves, chest, hips and glutes you just worked. The app names each stretch, cues it, times the hold and switches sides for you, so you can let your heart rate settle and simply breathe. The three minutes that turn the end of a workout into a proper wind-down.

Moves
6
Length
≈ 6 min
Level
All levels

Also known as cool down stretches, post workout stretch, static stretching routine.

How the session works

  1. 1 Finish your session, then lay out a mat and let your breathing settle.
  2. 2 Press start. The app holds each stretch for you and counts it down.
  3. 3 Ease into each hold gently — your muscles are warm, so a little more range is fine, but never force it.
  4. 4 On the one-sided stretches it switches sides for you; pick a 3 or 5-minute length.

The moves

  • Standing quad stretch 30s · each side

    Heel to glute, knees together, stand tall.

  • Standing hamstring stretch 30s · each side

    Hinge at the hips with a flat back, soft front knee — feel it behind the thigh.

  • Calf stretch 30s · each side

    Back leg straight, heel down, press the wall — feel it in the calf.

  • Doorway chest stretch 30s

    Forearms on the frame, step one foot through and let your chest open.

  • Child's pose 40s

    Sink your hips back, reach long, and breathe.

  • Figure-4 stretch 30s · each side

    Cross your ankle over the opposite knee and draw the thigh toward you.

What it's good for

  • Stretches the muscles a workout loads — quads, hamstrings, calves, chest and hips.
  • Calm, longer holds help you wind down and ease your heart rate back to normal.
  • Guided side-switches and hold timing mean nothing gets half-done.

The evidence. Static stretching while your muscles are warm reliably improves range of motion and is a comfortable way to wind down; treat it as a pleasant end to a session rather than a proven cure for next-day soreness.

Safety

  • Even when warm, stretch only to mild tension and never bounce into a stretch.

Frequently asked questions

Should you cool down after a workout?

A gentle cool-down is a comfortable way to finish — it eases your heart rate down and stretches the muscles you've worked while they're warm. The evidence that it prevents soreness is weak, so do it because it feels good and helps you transition out of the session.

How long should a cool-down be?

Three to five minutes of easy static stretching is plenty. This routine runs about that long, with a hold for each major muscle group.

What's the difference between a warm-up and a cool-down?

A warm-up uses dynamic, moving stretches to prepare you before exercise; a cool-down uses longer static holds afterwards, when your muscles are warm, to ease down and improve flexibility.

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