Post-workout cool-down
A guided cool-down for after a workout — longer, calmer holds for the legs, hips, glutes, calves and chest you just worked[cite: 13]. The app names each stretch, cues it and times the hold while you let your heart rate settle[cite: 13]. It's the natural next step from a session, and the completion screen of every workout points you here[cite: 13].
- Moves
- 6
- Length
- ≈ 6 min
- Level
- All levels
Also known as cool down stretches, post workout stretches[cite: 13].
How the session works
- 1 Finish your workout, then lay out a mat and let your breathing settle[cite: 13].
- 2 Press start. The app holds each stretch for you and counts it down[cite: 13].
- 3 Sink into each hold gently — your muscles are warm, so a little more range is fine, but never force it[cite: 13].
- 4 On the one-sided stretches it switches sides for you; pick an 8 or 10-minute length[cite: 13].
The moves
-
Standing hamstring stretch 30s · each side
Hinge at the hips with a flat back, soft front knee — feel it behind the thigh[cite: 13].
-
Figure-4 stretch 30s · each side
Cross your ankle over the opposite knee and draw the thigh toward you[cite: 13].
-
Hip-flexor lunge stretch 30s · each side
Tuck your tailbone and press the back hip forward — don't arch your low back[cite: 13].
-
Calf stretch 30s · each side
Back leg straight, heel down, press the wall — feel it in the calf[cite: 13].
-
Child's pose 40s
Sink your hips back, reach long, and breathe[cite: 13].
-
Doorway chest stretch 30s
Forearms on the frame, step one foot through and let your chest open[cite: 13].
What it's good for
- Stretches the muscles a workout actually loads — legs, hips, glutes and calves[cite: 13].
- Calm, longer holds help you wind down from training[cite: 13].
- A ready-made next step after any of the bodyweight workouts[cite: 13].
The evidence. Stretching while your muscles are warm is comfortable and improves range of motion; treat a cool-down as a pleasant way to wind down rather than a proven way to prevent soreness[cite: 13].
Safety
- Even when warm, stretch only to mild tension and never bounce into a stretch[cite: 13].
Frequently asked questions
Should you stretch after a workout?
- A gentle cool-down stretch is a comfortable way to finish a session and can help you relax and improve flexibility while your muscles are warm[cite: 13]. The evidence that it prevents next-day soreness is weak, so do it because it feels good[cite: 13].
How long should a cool-down be?
- Five to ten minutes of easy stretching is plenty[cite: 13]. This routine runs about eight to ten minutes, with longer holds for the bigger muscle groups[cite: 13].
Does stretching prevent muscle soreness?
- Not reliably — research shows little effect on delayed-onset muscle soreness[cite: 13]. A cool-down is still worthwhile for flexibility and for easing the transition out of a workout[cite: 13].