Up next in 10
All the best stretching exercises in one quick 10-minute routine — perfect for a post-workout cool down.
Transformation coach and Barry’s Bootcamp trainer, Mark Ross, is here to take you through his favourite cool down stretching exercises. It’s the perfect 10-minute finisher to help you dial things down after pushing your body, which can be key to proper recovery and injury prevention.
We recommend doing this at the end of any session — whether you’re at home or back in the gym — as it will help you to relax and come back even stronger for next time. It’s easy to focus on the main event and forget about the cool down, but trust us, your body will thank you for this the day after.
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#stretchingexercises #cooldown #myprotein
10 Minute Cool Down | Full Body Stretching Exercises | Myprotein
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0:00
hey guys i'm mark ross and i'm working
0:02
with my protein today along with the
0:03
gang
0:04
um on a video that's going to slow your
0:06
body down 12-minute
0:08
cool down and stretch you can use it as
0:10
a bit of a warmth if you want to
0:11
we're tired today so we're going to slow
0:13
things down
0:15
and make sure we're hitting all the main
0:16
areas of our body all right here we go
0:18
each stretch is a minute
0:19
and it's going to kind of flow into each
0:21
other you ready guys
0:23
in three and two and one watch me so
0:26
just a little walk out so hands go down
0:28
to the mat
0:29
we go all the way down to a high plank
0:30
you hold it and then just
0:32
up nice and slowly again we're gonna
0:35
really start to slow our body down after
0:37
working out today so you can hold
0:39
any kind of stretches that you want to
0:41
do the thing with mobility
0:43
it's all about you if you're tight in
0:45
certain areas hold that position
0:47
if you want to speed things up and get
0:48
ready for a workout you know just to
0:51
increase that intensity just a little
0:52
bit we've got about 15 seconds left just
0:55
enjoy it
0:56
again nice and slow
1:00
one more time all the way up
1:03
and then as we get down all the way down
1:05
to your mat again
1:06
and then from this position all right
1:08
it's gonna be the world's greatest
1:09
stretch
1:10
typically typically because it helps the
1:12
hips which everyone needs to do
1:14
so we're going to go left foot left hand
1:16
you're going to put your heel down next
1:17
to your left hand
1:18
and then if you can you don't have to
1:20
just rotate all the way to the ceiling
1:22
all the way right back down and then
1:23
really take your time with this one so
1:24
put your foot back
1:25
change your feet over and then again
1:27
just a little change over there if you
1:28
need to
1:29
you've got the option to put your knee
1:30
down on the mat again we'll just change
1:33
over i'll show you
1:34
so knee down if you need to a little
1:36
twist round open that chest out
1:38
amazing stretch you feel it yeah
1:43
whatever you need you can hold it you
1:44
can squeeze looking good guys last 15
1:47
seconds on this one
1:48
but don't ever try and rush stretches
1:52
one of the best things about stretching
1:54
is that it can make you a stronger
1:55
person a fitter person
1:57
makes you run faster may you jump higher
2:00
in three
2:01
in two and we'll just get one more
2:03
stretch in there
2:04
okay so from a kneeling position hands
2:06
on the floor
2:08
we're going to stretch our lats out so
2:09
your big back muscles are always tight
2:11
from typing and texting and driving so
2:13
we're going to slide the right hand all
2:15
the way under knuckles on the floor
2:17
and we're just going to stretch our left
2:18
side you might get a little crack in
2:19
your back just hold for two seconds
2:22
and then all the way back to that four
2:23
point and then knuckle slide across
2:26
really twist that lower back abs had a
2:28
few cracks
2:32
should feel nice again there should be
2:34
no stretching where we feel in pain
2:36
we're just slowing the body down
2:38
recovering
2:40
and flowing through nice twist
2:43
get that shoulder down to the ground
2:44
we're done from there
2:48
we've got 15 seconds
2:52
again you can always do this for long if
2:53
you need to if you've got a certain area
2:56
that's tight
2:57
we're going to finish in five in four in
3:00
three
3:01
in two in one all right this one's got
3:03
two movements into it so
3:05
we're going to push back first of all
3:07
stretch your hamstrings out
3:08
and then as we come down we're just
3:10
going to drop our hips and open up into
3:12
a little cobra stretch
3:13
okay so from there nice three two one so
3:16
we push back
3:17
downward dog stretch hold for two
3:19
seconds
3:20
drop your knees down drop your hips down
3:22
and then really open your chest
3:24
and stretch your abs out especially if
3:26
you're doing abs you're gonna feel this
3:28
stretch
3:28
push back feet nice and wide good get
3:31
that hamstring stretch
3:33
slow it down hips go down chest goes up
3:38
again don't over extend just go as far
3:42
as you can go just like weight training
3:44
it's whatever you can do now
3:48
guys okay
3:51
[Laughter]
3:53
she's in the zone meditating
3:56
seven six we go five in four
4:00
and three and two oh there we go okay
4:04
one of my favorite ones now so
4:05
i want left knee on the floor on your
4:07
right foot forward okay
4:09
this alone is a nice stretch we're going
4:11
to go hands over our head we're going to
4:12
deepen that stretch
4:13
so just lean into it and squeeze
4:16
your left hand side all your hip there
4:18
so squeeze forward okay
4:19
what we're going to do in five seconds
4:21
is going to push ourselves back
4:23
and point our right toe up in three
4:24
you'll watch me in two
4:26
so we've got to push back just get a
4:27
little runner stretch so toe up and just
4:29
lean into a little bit it's going to
4:30
feel nice in your right hamstring
4:33
four to three pull for two and then same
4:36
leg just go again
4:37
hands over your head lean into it
4:39
stretch your hips out
4:41
lean back as much as you need to or you
4:42
feel like you should
4:44
go back to that runner stretch heel down
4:47
oh that's a good one there
4:52
through simone's leg session
4:55
and we'll go one more time let's go
4:56
really lean into this one
4:59
three and two one more runner stretch
5:02
push back
5:06
and relax down there we'll go to the
5:08
other side in a minute but first of all
5:09
we're going to go back to the downwards
5:11
this time we're just going to progress
5:12
it a little bit so from this position
5:13
we're just going to pedal for about 10
5:16
seconds together so let's go there now
5:18
just pedal stretch your calves out your
5:21
hamstrings
5:22
and in five seconds we're going to take
5:23
it all the way down to the mat we're
5:25
going to take our hands off the floor
5:26
in three in two so chest goes down to
5:29
the mat
5:29
we're gonna go hands off the floor we're
5:31
gonna go hands forward
5:34
all the way back no rush whatsoever
5:36
hands down and then we go back to that
5:38
calf pedal so push ourselves back
5:40
so again like you've seen we're not
5:42
holding any static stretches
5:45
not just yet just staying nice and
5:47
active
5:48
and we go down again chest to mat hands
5:50
off the floor no rush
5:52
all the way ahead of you get a nice
5:53
stretch on your shoulders
5:55
should feel good hands down a few more
5:58
pedals
6:00
seven six five
6:03
four three two perfect guys
6:06
all right we're gonna do opposite leg
6:07
this time so that same stretch as your
6:09
hip
6:09
this time left foot forward right knee
6:11
back hands over your head let's just
6:13
stretch your hips out
6:14
again big deep breaths doesn't matter if
6:17
you're weight training or
6:19
sprinting or running or stretching that
6:22
big deep stretch is so important
6:24
all right let's go run a stretch heel
6:25
down reach for your toe if you can do
6:27
you don't need to again
6:29
any any intensity levels fine three
6:32
two one that's that stretch hands over
6:35
your head nice work
6:37
squeeze that right hip that right glute
6:41
three in two back again let's go run a
6:44
stretch all the way down
6:46
really get a bit further down stretch
6:48
progressive stretching
6:49
we'll go one more time in your hip in
6:51
three and two
6:53
and from there let's go seven
6:57
six five four
7:00
three two perfect all right here we go
7:04
take a little sit on the mat you okay
7:06
all right take a little seat
7:08
i'm gonna face forward we're gonna put
7:09
the soles of your feet together okay
7:12
you're gonna grab the middle of your
7:13
feet i'm just gonna try and push down a
7:14
little bit
7:16
with your elbows okay so a little bit of
7:17
a groin stretch again we're getting a
7:19
bit more static now we're getting
7:20
towards the end
7:22
so we're going to hold it a little bit
7:23
more now push your groins down
7:26
big deep breaths in big deep breaths out
7:30
i'm just going to stay there you can't
7:32
physically push your knees down
7:34
take your right hand behind and then
7:36
just push that right knee down
7:38
you can either stay static or if you
7:39
feel like you need to push a bit more
7:41
give it a little bit more force same
7:44
with the other side the left hand goes
7:45
down
7:46
if you need it you just got a little bit
7:47
of force
7:49
10 seconds gonna go back to that static
7:50
version
7:52
nine eight seven three deep breaths
7:56
in five in four in three
8:00
and two and one all right guys so
8:03
from the shoulder width uh distance with
8:05
the heels we're going to bring your
8:06
right knee to your left heel
8:07
all right so what we're going to do is
8:08
bring your right knee all the way to
8:10
your left and you're going to drop that
8:11
left knee so it should be 90 degrees
8:12
with your right
8:13
90 degrees with your left hand side
8:15
we're going to change it round
8:16
no rush whatsoever back to the middle
8:18
you're going to feel your hips click a
8:20
little bit there
8:22
yeah you got that and then you've got a
8:24
little progression
8:25
if you want it from here you can stretch
8:28
your glutes out
8:29
and bring your chest to your knee again
8:31
only if you need to
8:32
back to the start i'm going to go this
8:34
side because i feel
8:35
i need to go both sides yeah it's a good
8:38
one
8:39
deep stretch so many guys especially
8:41
don't do stretching
8:42
when in fact all it's going to do is
8:44
improve performance improve strength
8:46
improve your leg definition one more
8:49
time this side
8:50
all the way across 90 degrees with your
8:52
legs
8:54
five four three
8:57
two nice work guys all right we're last
8:59
three stretches now so let yourself down
9:02
we're gonna have your left leg bent 90
9:03
degrees right leg straight relax your
9:05
neck again
9:06
don't tense anything up we're literally
9:08
just going to do single leg raise all
9:09
right get a nice stretch in your
9:10
hamstrings we're going to go five on the
9:12
right hand side in three
9:13
in two in one all the way up
9:16
just there perfect and then either touch
9:18
the floor or keep it up
9:19
up nice too perfect
9:24
nice stretching your hamstring
9:30
looking good one more for good luck all
9:34
the way up
9:34
squeeze nice change it through left on
9:37
the side
9:38
uh let's take it up there good
9:43
right at that top of that stretch you're
9:45
just going to feel it where your glute
9:46
attaches to your hamstring right there
9:48
such an important area so many
9:50
hamstrings injuries
9:52
injuries some hamstring instruments
9:56
in five in four in three
10:00
and two all right so there we are this
10:03
is my favorite one now so
10:04
we're going to bring both knees up
10:06
together 90 degrees your hand's going to
10:07
be wide as you can go okay
10:09
now we're going to drop our knees to the
10:11
left hand side and hold it on the floor
10:12
in three
10:13
and two drop and hold there we go
10:17
yeah crack that's it and back to the
10:19
middle
10:20
and we'll go to the right hand side
10:21
[Music]
10:23
there we go right two niggle again
10:27
again breathe out every time your knees
10:29
go down you might get that little bit of
10:30
a
10:31
crack it's nothing wrong it's just
10:33
tightness in your lower back
10:34
it's not your bones cracking in the
10:37
middle
10:40
[Music]
10:41
oh we're doing somewhere last one either
10:44
side now
10:45
right hand side drop good back to middle
10:49
left hand side drop and
10:53
back to the middle all right so for this
10:55
last one we're going to hold the stretch
10:57
i'm going to show you first of all so
10:58
it's going to be left leg down your
11:00
right knee is going to be coming across
11:01
and we're literally going to hold that
11:02
position okay
11:03
we're going to go in five in four and
11:06
three and two all right we're just going
11:09
to hold it so now we're static
11:10
now we're just staying here big deep
11:12
breaths in we're going to go 30 seconds
11:14
right hand side
11:15
30 seconds left on side this is where
11:17
you really start to take a few
11:18
big deep breaths in now and calm your
11:20
body down
11:23
if you're getting ready for a workout if
11:24
you're using this as a little bit of
11:25
mobility
11:27
you might want to skip this one it's
11:28
just going to
11:30
cool the body right down
11:33
still awake you two yeah i'm still here
11:38
all right here we go 10 seconds
11:41
seven six five four
11:45
three two no brush whatsoever
11:48
just get your right leg straight bring
11:50
your left knee all the way across
11:52
pull it down with your outside pull it
11:54
get a little crack if you need to
11:56
big deep breaths in zone out
11:59
from the mad world that's going on
12:02
you've got like 20 seconds
12:03
all to yourself no kids or dogs or
12:06
family members
12:08
enjoy it in ten nine
12:12
eight seven six
12:15
five four three
12:18
two and one
12:22
slowly set yourself up don't ruin the
12:24
whole thing now by trying to jump up
12:25
okay so slowly sit yourself up
12:28
guys if you enjoyed that please let us
12:30
know below in the comments
12:31
and i hope you use it and you feel it in
12:34
the right areas
12:35
and if you want to do a workout soon
12:37
then go check out other videos below
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