Canyon Ranch Blog

5 Quick Cool-Down Stretches

Stretching after a workout can easily become a neglected practice. After all, you’ve finished the hard part and you’re ready to move on with your day. But cooling down your muscles is important after exercise—no matter how vigorous the routine. The few minutes you spend stretching allows your heart rate to slow and your body to recover properly. It’s safer to stretch when your muscles are already warm and pliable, and giving yourself a chance to reach (and even reflect on a job well done) simply feels good.

Before you hit the showers, try these soothing stretches—you’ll only need a few minutes to complete the set.

Chair Stretch
Eases tension in your hamstrings and hips

Place the back of a sturdy chair against a wall, so it won’t move (or find a secure bench at the gym). Standing about two feet away from it, place your right foot up on the seat, keeping your foot flat, knees soft and hands on your hips. Leave your left foot flat on the floor as you shift your weight forward to stretch the front hip. Hold for 30 seconds and then switch sides.

Doorway Stretch
Opens up your chest

Stand facing an open doorway. Place your palms flat on either side of the frame at ear level. Keep your elbows bent and eyes gazing forward. Inch your feet forward until you feel the stretch in your chest and arms. Hold for 30 seconds.

Neck Stretch
Loosens your neck

Stand or sit up straight. Place your right hand on top of your head and gently tilt your head to the right, lowering your right ear toward your shoulder. Hold for 30 seconds and then switch sides.

Overhead Arm Stretch
Soothes your triceps

Stand with your feet hip-width apart and your shoulders relaxed. Extend your right arm to the ceiling, bend your elbow and place your right hand toward the middle of your back with your palm against your body. Place your left hand on your right arm, just above the elbow and apply light pressure to deepen the stretch. Hold for 30 seconds and repeat on the other side.

Side-Lying Stretch
Extends your quadriceps

Lie on your right side on a mat or the floor, keeping your legs extended and your body in a straight line. Bend your right arm and rest your head on your bicep. Bend your left knee so that your foot moves toward your left buttock. Inhale and grab that foot (or ankle) with your left hand while keeping your spine neutral. Exhale and gently pull your left foot and lower leg up and back (toward your tailbone), keeping your thighs together. Be sure to keep your left knee pointing toward your other foot. Hold for 30 seconds and then repeat on the other side.

Remember: You can improve your flexibility with time. Stretch your muscles enough to feel results, but not so much that you’re pushing beyond your limits.

Start Running for Better Health
Transform your walk to a jog—and reap the rewards
Read More
No-Time-Required Meditation
Simple ways to bring mindfulness to everyday tasks
Read More
Relax and Recharge with a Bathing Ritual
A soak can soothe stress, improve your skin and even relieve pain
Read More
7 Favorite Foods That Feed Your Brain
What you eat can affect your vascular health, blood sugar regulation, oxidation and ...
Read More
Creating Lasting Change in Your Life
Going through a transformative period doesn’t start with “doing”
Read More
Combating the Effects of Stress
4 common stress-related concerns—and how you can help improve them
Read More
Are You Spiritually Healthy?
When was the last time you thought about your spiritual health?
Read More
Be a Better Decision-Maker
Making sound choices means tapping into your intuition and really listening
Read More
Your Spiritual Practice: Gratitude
Everyday practices to make thankfulness a regular part of your life
Read More
What’s Your Spiritual Personality?
Deepen your connection by understanding your spiritual characteristics
Read More
Exploring Spirituality Later in Life
Discovering—or rediscovering—your spiritual side at any age can enrich your life
Read More
Your Emotional Check-Up
Being attuned to how you’re feeling is as important as your physical health
Read More
Book Online or Contact Us
Book Now Contact Us

Questions & Reservations

Tucson, Arizona +1 800 742 9000
Lenox, Massachusetts +1 800 742 9000
SpaClub®, Las Vegas +1 877 220 2688
Groups: +1 877 862 0583
SpaClub®, At Sea Queen Mary 2: +1 866 860 4662
Oceania Cruises: +1 877 329 1924
Regent Seven Seas: +1 877 329 1924
Celebrity Cruises: +1 844 860 4662