Static Stretch Cool Downs
1. Trunk side flexors- Stand with your feet comfortably apart. Fold your arms above your head. Bend to
the side slowly. Stretch up, with your upper elbow. Hold for 15 to 20 seconds then switch.
2. Neck- Neck lateral flexion. Take left ear towards left shoulder until stretch is felt on right side. Add to
stretch by adding slight pressure from left hand and ensuring right shoulder is kept down. Repeat on
opposite side. Hold for 15 to 20 seconds.
3. Shoulders- Place your left hand on the back side of your right arm above your elbow on the front of
your body and gently pull your arm across your body. You should feel a stretch on back side of your
shoulder and upper arm. Repeat to stretch opposite side of your body. Hold for 15 to 20 seconds.
4. Chest- Stand with your head up, chin in, hands clasped behind your back. Pull your shoulders down and
back. Press your shoulder blades together and down. Pull your stomach in, to prevent arching of the
lower back. Hold for 15 to 20 seconds.
5. Triceps- Stand in upright position. Place hand of arm to be stretched at base of neck. Grasp elbow with
opposite hand and pull until a stretch is felt in tricep (back of arm). Hold for 15 to 20 seconds then
switch.
6. Groin- Sit on the floor with your back straight. Grasp your ankles and draw them towards your groin.
Use your elbows to apply a gradual downward and outward pressure on your knees. Hold for 15 to 20
seconds.
7. Hamstrings- Sit with the upper body upright and your legs spread as far apart as possible. Lean to the
side towards one leg and reach out to grab your foot. Hold for 10 to 15 seconds and then repeat to the
other side.
8. Hips and back- Sit with your right leg straight. Bend your left leg, cross your left foot over and rest it to
the outside of your right knee. Then bend your right elbow and rest it on the outside of your upper left
thigh, just above the knee. During the stretch use the elbow to keep this leg stationary with controlled
pressure to the inside. Now, with your left hand resting behind you, slowly turn your head to look over
your left shoulder, and at the same time rotate your upper body toward your left hand and arm. As you
turn your upper body, think of turning your hips in the same direction (though your hips won't move
because your right elbow is keeping the left leg stationary). This should give you a stretch in your lower
back and side of your hip. Hold for 15 to 20 seconds. Do both sides. Remember don't hold your breath;
breathe easily.
9. Calf and Achilles- Start by placing both feet flat on the ground. Lean forward and place your hands on
the ground in a semi pushup position. Walk your hands in toward your feet until a stretch is felt in your
calves. Hold for 15 to 20 seconds.
10. Quad- Pull your heel towards your buttock. Keep your back straight. Keep your knees together and in
line. Hold for 15 to 20 seconds.