12/10/2025
Dynamic cooldown = smoother recovery + stronger tomorrow.
1. Levator Scapulae Stretch (30–45s per side)
➡️ Keep shoulders relaxed, gently tilt ear toward shoulder.
Targets: Neck + upper traps.
2. Wrist Scapular Push-up (15 per side)
➡️ Keep weight over wrist.
Targets: Wrists + forearms, activates shoulders.
3. Lat Stretch (30s per side)
➡️ Sink chest down, lengthen arms forward.
Targets: Lats + upper back.
4. Roll Down to Squat (x10)
➡️ Roll slowly vertebra by vertebra, then sit deep into squat.
Targets: Spine, hamstrings, hips.
5. Squatting Groin Stretch (5 per side)
➡️ Arms press knees out gently, stay tall.
Targets: Adductors (inner thighs), hips.
6. Knee Drops (10 per side)
➡️ Keep shoulders flat, rotate knees side to side.
Targets: Lower back + obliques.
7. Runner’s Lunge to Half Split (6 per side)
➡️ Drive hips forward, then straighten front leg.
Targets: Hip flexors + hamstrings.
8. Child’s Pose to Cobra (x10)
➡️ Flow smoothly, exhale into child’s pose, inhale into cobra.
Targets: Spine mobility, chest, core stretch.
9. Active Child’s Pose (1 min)
➡️ Keep arms long, push hips back and breathe deep.
Targets: Lower back, shoulders, lats.
10. Figure 4 Stretch (1 min per side)
➡️ Flex the foot to protect the knee, pull thigh gently toward chest.
Targets: Glutes + piriformis.
