Cool-down routines
Cool-down and post-workout stretch routines for after training. Use Flexor cool-downs with clear holds and breathing to leave training feeling settled…
Flexor provides general wellness guidance only. These routines do not diagnose, treat, cure, or prevent medical conditions.
13 routines
-
8 min BeginnerCool-Down: Back and Shoulders
An 8-move post-training back release — thread the needle, spinal twist, and cobra to settle the spine and open shoulders.
-
-
-
-
-
- +3
-
-
11 min IntermediateCool-Down: Calves and Feet
A 9-move lower-leg release — soleus stretch, toe squat, and legs-up-wall for calves, ankles, and plantar fascia after impact.
-
-
-
-
-
- +4
-
-
13 min IntermediateCool-Down: Full-Body Release
A 13-move head-to-toe cool-down — butterfly, rag doll, spinal twist, and child's pose with timed holds after any session.
-
-
-
-
-
- +8
-
-
9 min AdvancedCool-Down: Hip Flexor Unwind
An 8-move advanced hip flexor cool-down — couch stretch, lizard pose, and pancake for psoas length after hard training.
-
-
-
-
-
- +3
-
-
10 min BeginnerCool-Down: Legs and Hips
A 9-move leg-day cool-down — butterfly, figure four, quad stretch, and soleus stretch with gentle passive holds.
-
-
-
-
-
- +4
-
-
11 min BeginnerCool-Down: Post-Run Stretch
An 11-move runner's cool-down — hip flexor stretch, calf stretches, and figure four targeting calves, IT band area, and hamstrings.
-
-
-
-
-
- +6
-
-
14 min IntermediateCool-Down: Post-Strength Stretch
A 13-move post-lift stretch — long holds for forearms, hips, hamstrings, and spine after heavy resistance training.
-
-
-
-
-
- +8
-
-
11 min IntermediateCool-Down: Upper Back Unknot
An 11-move mid-back cool-down — eagle arm, thread the needle, and forward fold for rhomboid, trap, and thoracic tension.
-
-
-
-
-
- +6
-
-
9 min AdvancedPost-Workout Stretch: Chest & Shoulders
A 9-move advanced anterior stretch — dead hang, shoulder opener, and bow pose with static holds after heavy pressing.
-
-
-
-
-
- +4
-
-
14 min IntermediatePost-Workout Stretch: Full Body
A 12-move post-training stretch — humble warrior, pancake, and legs-up-the-wall with elongated holds from head to toe.
-
-
-
-
-
- +7
-
-
7 min IntermediatePost-Workout Stretch: Hips & Hamstrings
A 7-move posterior chain stretch — pigeon, couch stretch, and hamstring pulls when hips and hamstrings are warm post-training.
-
-
-
-
-
- +2
-
-
10 min IntermediatePost-Workout Stretch: Lower Body
An 8-move leg-day stretch — lizard pose, upward frog, and lying quad stretch focusing on hips, glutes, and hamstrings.
-
-
-
-
-
- +3
-
-
8 min BeginnerPost-Workout Stretch: Upper Body
An 8-move post-lift upper stretch — doorway pecs, thread the needle, and chest opener balancing the front of the shoulders.
-
-
-
-
-
- +3
-
