Improve flexibility, recover from your workout and reduce your chances of injury with these cool down exercises.

Cooling down after a workout is very important as it brings your heart rate, core temperature as well as blood pressure back to normal. It improves your flexibility and also reduces your chances of injury.

Here are a few cool down exercises and stretches which you can do after your workout, run or play.

1. Torso twist in supine position – Lying down on your back, keep your both legs straight. Bring your arm up keeping your palm in line with the shoulder. Now raise your right leg and bring your knee to a 90 degree, and drop it on to your left side, looking beyond your opposite palm. Hold it for 10 counts. Repeat on the other side.
2. Torso twist with both knees bent – Lying down on your back, keeping your arm up and palm in line with the shoulder, bring your both knees up at a 90 degree and drop it on to one side. Hold it there for 10 counts. Repeat on the other side.
3. Calf stretch – Lying down on your back, keep your body straight, raise your right leg and catch hold of your calf. Pull it towards you very gently till you feel the stretch, and hold it for 6 counts.
4. Knee to chest stretch – Lying on your back, keeping your body straight, bring your right knee close to chest, press it slightly with your palms and hold it for 6 counts. Do the same thing on the other side.
5. Both Knee close to chest – Lying on your back, keeping your spine straight, bring your both knees close to the chest, and hug yourself. Hold it for 6 counts.
6. Bridge – Lying on your back, keeping your knee bent, raise you hip and hold it for 6 counts.
7. Cobra stretch – Lying on your stomach, bend your elbow, keep your palms close to your chest, slowly lift your upper torso, arch your back, drop your head behind. Hold it for 6 counts.
8. Child pose stretch – Sitting with your hip on the heel, bring your forehead on the ground, keeping your arm straight, and palms on the ground. Hold it for 6 counts.
9. Bird Dog Stretch – Come to the box position, extend your right leg, extend your left arm, and hold it for 6 counts. Do the same thing on the other side.
10. Cat Camel Stretch – In the box position, arch your back towards the sky like a camel’s hump, and then drop it down, dropping your head behind. Do this 3 times.
11. Ankle rotation – Standing, rotate your ankles, 6 times in one direction, and 6 times reverse. Then move your toe up and down. Do this 6 times. Do it on both sides.
12. Shoulder Rolls – Roll your shoulder, 6 times in one direction, then 6 times, reverse.
13. Shoulder shrugs – Shrug your shoulder 6 times.
14. Bicep stretch – Lift your arm up in front, bring your palm in line with the shoulder, and press it with the other palm. Hold for 6 counts, then do the same thing on the other side.
15. Tricep Stretch – Bend your elbow and lift it towards the ceiling, then press it with your other palm. Hold it for 6 counts. Repeat on the other side.
16. Deltoid stretch – Bring your right palm towards the left shoulder, then press your right elbow slightly with your left elbow bent. Hold it for 6 counts. Do it on both sides.
17. Side Bend -Raise your arm, clasp your palms above your head, keeping the arms straight. Tilt to the right side, and hold it for 6 counts. Come back up slowly, then repeat the same thing on the other side.
18. Neck Stretch – Tilt your head to the right side, and press it with your right palm. Hold it for 6 counts. Do the same thing on the other side.
19. Drop your head behind, then bring your chin to chest – hold each of the movement for 6 counts.
20. Lastly, standing tall, Raise your arm, clasp your palm above your head, raise your heel, stretch high up and hold the stretch for 6 counts.