Cool-down (5-7) minutes

Focus: Lowering heat rate. Reducing muscle tension - to enhance recovery

1. Light cycling or walking - 2-3 minutes

2. Static stretches - Static stretches are performed slowly and in a controlled manner, minimizing the risk of injury. Unlike dynamic stretches, static stretches do not involve any movement during the hold. 

• Shoulder stretch - Examples of static shoulder stretches: 

• Doorway Stretch: Stand facing a doorway and place your forearms on the doorframe. Bend your elbows at 90 degrees and lean forward slightly until you feel a stretch in your chest and shoulders. Hold for 10-30 seconds. 

• Arm Across Chest: Reach one arm across your chest and use your opposite arm to gently pull the elbow closer to the opposite side. Hold for 15-20 seconds. 

• Behind the Back Stretch: Interlock your fingers behind your back, lift your arms up, and gently lean forward. You can also use a wall or a strap for assistance. 

• Child's Pose: Kneel on the ground, touch big toes together, and spread knees apart. Lean forward, reaching arms out in front, and rest on the ground. Hold for 60 seconds or longer. 

• Triceps stretch - Video of stretch

Overhead Triceps Stretch:

1. Starting Position: Stand or sit with good posture.
2. Arm Elevation: Raise one arm overhead and bend the elbow, bringing your hand towards your upper back.
3. Gentle Assistance: Use your other hand to gently grasp the elbow of the raised arm and pull it further down and across your back, increasing the stretch in the back of your upper arm.
4. Hold: Maintain the stretch for 15-30 seconds, breathing deeply and evenly.
5. Repeat: Repeat on the other side. 

Cross-Body Triceps Stretch:

1. Starting Position: Stand or sit with good posture.
2. Arm across Body: Extend one arm across your body, towards the opposite shoulder.
3. Gentle Assistance: Use your other hand to gently grasp the elbow of the extended arm and pull it closer to your body, increasing the stretch in the back of your upper arm.
4. Hold: Maintain the stretch for 15-30 seconds, breathing deeply and evenly.
5. Repeat: Repeat on the other side. 

Seated hamstring stretch - video - Sit on the ground with one leg extended and the other bent. Reach towards the toes of your extended leg Note: Gluteus Medius. 

Five Gluteus Medius exercises

• Quad stretch - videos Part 1, Part 2, Part 3, Part 4,

 1. Standing Quad Stretch:

• Stand tall and bend one knee, bringing your heel towards your glutes.
• Hold your ankle with the same-side hand, keeping your knees aligned and your back straight. 
• Gently pull your heel closer to your buttock, feeling a stretch in the front of your thigh. 
• Hold for 20-30 seconds and repeat on the other side. 

2. Kneeling Quad Stretch:

• Kneel on one knee, with the other leg bent at a 90-degree angle in front of you.
• Flatten your lower back and keep your shoulders and chest upright.
• Lean forward from the hips, feeling a stretch in your front thigh.
• Hold for 30 seconds and switch legs. 

3. Prone Quad Stretch:

• Lie on your stomach with your legs extended.
• Bend one knee, bringing your heel towards your buttock. 
•  Grab your ankle with the same-side hand and pull it closer to your glutes. 
• Keep your hips stable and press them slightly forward for a deeper stretch. 
• Hold for 20-30 seconds and repeat on the other side.

Additional Tips:

• For a deeper stretch, you can gently pull your heel closer to your glutes. 
• If you have trouble reaching your ankle, use a towel or strap to assist you. 
• Focus on maintaining good posture and alignment throughout each stretch. 
• Listen to your body and don't push yourself into any pain.