After an intense upper body session, a structured cool down is essential for reducing muscle tension, improving flexibility, and supporting recovery. This routine consists of 12 stretches held for 40 seconds each, targeting the shoulders, chest, back, and hips. Grab your mat and move through each stretch slowly and deliberately, focusing on your breath throughout.
Stretches 1–2: Thread the Needle
Begin on all fours. Raise one arm up toward the ceiling, then sweep it down and slide it under your chest, reaching across your body. Lower your shoulder gently toward the floor and hold for a few seconds before repeating the motion. Complete the full 40 seconds on this side, then switch to the other arm and repeat.
Stretches 3–4: Overhead Tricep and Shoulder Stretch
Move into a seated position. Lift your left arm overhead and bend at the elbow so your left hand reaches down your back. Use your right hand to gently press your left elbow back until you feel a stretch along the back of the arm and shoulder. Hold, then switch sides and repeat the same movement on the right arm.
Stretches 5–7: Chest Opener, Supine Spinal Twist
Chest Opener
From a standing or seated position, place both hands behind your back. Gently straighten your arms and lift them slightly while drawing your shoulders back and opening your chest. Breathe deeply and hold, allowing the front of your chest and shoulders to open fully.
Supine Spinal Twist (Both Sides)
Lay down on your mat. Bend your left knee and use your right arm to gently guide it down across your body. Extend your left arm out in the opposite direction. Keep your shoulders relaxed and grounded as you feel the stretch through your lower back and outer hip. Hold, then switch sides — bending the right knee, guiding it across with your left arm, and extending your right arm out.
Stretches 8–9: Cat-Cow and Child's Pose Variation
Cat-Cow
Return to all fours. On your inhale, drop your belly toward the mat, lift your chest, and look forward — this is the cow position. On your exhale, round your back and tuck your chin toward your chest — this is the cat position. Move slowly and fluidly between the two, synchronizing each movement with your breath. This sequence mobilizes the entire spine and releases tension built up through the upper and mid back.
Extended Child's Pose (Arms Forward)
Remaining on all fours, keep your arms straight and lower your chest toward the mat. Hold this position and focus on breathing deeply, allowing gravity to gently open the shoulders and upper back.
Stretches 10–12: Cobra and Pigeon Pose (Both Sides)
Cobra Pose
Lay down on your stomach with your legs extended behind you and the tops of your feet pressing into the mat. Place your palms flat on the mat beneath your shoulders and press through your hands to lift your chest up, keeping your hips and legs grounded. This opens the front of the chest and stretches the abdominals and hip flexors.
Pigeon Pose (Both Sides)
Move into a seated position and bring one leg forward with the knee bent in front of you. Extend the other leg straight back, squaring your hips as much as possible. Hold upright for a moderate stretch, or fold forward over your front leg for a deeper release. After completing one side, switch legs and repeat. This final stretch targets the hip flexors and glutes, rounding out the full upper and lower body cool down.
Final Thoughts
Completing a cool down after every workout is an investment in your long-term progress. Each stretch in this sequence helps ease the transition from high effort to rest, reduces post-workout soreness, and keeps your body moving well session after session. Take a moment to acknowledge the effort you put in — showing up and finishing is what builds lasting results.
