Full Body Cool Down Routine (NO EQUIPMENT | Deep Recovery) | 10 Min Post-Workout Stretches

Strong training needs strong recovery. In this 10 minute cool down, we'll stretch your hips, hamstrings, shoulders and more to improve flexibility and speed up recovery time. This extended cool down is part of my Athlete 25 program. And you can get the full program when you click the link in the description below. Or better yet, hit that subscribe button and never miss a free workout. All right, team, we are coming at you with a stretch, a cool down, a feel good Move youe Body day.

Everybody needs more of this in their life.

Everybody needs more of this in their life. I'm joined by my amazing husband, Tim.

Hello, everybody.

And I'm Lindsey Baumgren. I'm Nourish Move Love. And we're taking you through an extended cool down so you can stretch those muscles. Meant to be done at the end of your workout. A great recovery day. If you need one of those, we just finished filming our Athlete 25 program. We're adding this on as a way to help your body recover. You can get our full two week program when you click the link in the description below and use this as a recovery day. Let's do it. Let's do it. We're jumping right in. We're taking it down to the mat. Starting on all fours. This is gonna feel so good. You're in tabletop position. So shoulders are stacked, wrists, hips are over knees. We're just going to flow through exercises and hold them at your pace. So we're going to go through Cat cow to start with. So just drop the belly, lift the chin. You can wag your tail a little bit if that feels good. And then you're going to reverse it. Tuck the chin, roll that spine up towards the ceiling. Do it again. Drop the belly, lift the chin and reverse it. Tuck the spine, roll that chin. Nice. Find a nice neutral spine or a flat back in this tabletop position. Nice. Just hold here and think about lengthening your spine. Pull your head away from your tailbone. Now from here, come up to a half kneeling position. So you're literally just going to put right foot on the ground, left knees on the ground. You can always put something under your knee like a pad or a towel if you need more support. And you're just going to reach up, tucking your tailbone towards me. Reach up, tuck your tailbone towards me. Option to grab that left wrist and drop over to the right. Nice. Bring it back to center. From here you're going to kick this right leg out to the side. Hands are going to hit the mat. Okay. Right toes are kicked out to the side. Big inhale. Right hand reaches up. Exhale. Can you thread the needle? Right ear, right shoulder, drop to the mat, if that's available to you. Or just take it at your pace. Big inhale through the nose here. Big open mouth. Exhale. Sink deeper into those hips. Option to take your gaze away from your fingertips and stretch that neck. Extra stretch for the shoulder if you take your gaze towards your shoes on the right. Nice. Bring it back to center. Finding that tabletop. Same thing. Other side. This time, left foot comes forward. Big reach and scoop up. Draw your hip or your hip flexor towards me. Really tuck that tailbone. Reach. Option to grab that right wrist and reach up and over to the left side. Really opening up those obliques, those lats and that hip flexor. Awesome job. Nice. From here, hands plant and hit the mat. This time, left leg kicks out. Right knee is on the mat. Big inhale. Right arm or left arm reaches up towards that ceiling. And then now can you thread the needle, taking left ear, left shoulder to mat, if that's available to you. Again, big inhale through the nose here. Big open mouth. Exhale. Do it again. Big inhale through the nose. As you exhale, can you deepen that stretch in that hip? An option to take your gaze away from you. Now your gaze is back towards your left shoe. That's going to increase the shoulder stretch. Add a little neck stretch. Nice. Bring it back to that tabletop position. Nice. From here, you're just going to keep your hips high. So hips are going to stay here. Hands are going to walk as far away from you as they can. Forehead's going to hit the mat. Foreheads hitting the mat. Big inhale through the nose. As you exhale, drop your armpits towards the mat. Big inhale through the nose. Big open mouth. Exhale. Drop the armpits towards the mat. Great way to lengthen through those lats. Big back muscle. Nice work. One more breath here. Big inhale and open mouth. Exhale. Feel really, really good. Walk it back up to that tabletop position. From here, we're going to swing our legs around and we're going to come into a seated position. So, seated position, going to stretch the hamstrings and the glutes. Now starting to sit up nice and tall. Think about sitting on your sit bones. Roll the shoulders back. Pull your toes towards your face. From here, big inhale. Reach up. Exhale. Hinge, hinge, hinge, hinge, hinge. Reach your fingertips towards the sky. Hold here. And now you can collapse and reach for the toes, the ankles, the shins, whatever's available for you. Think about lengthening through those hamstrings, rounding through that spine. Take a breath and maybe you can crawl those fingertips down your shoes. Or maybe get a little bit closer to your shoes. Hold here. Nice. Come back up to a seated position. Take your right knee and give it a gentle hug across your body. So pull that right knee up so your foot should be lifted off the mat. Hugging. You're really thinking about lengthening through your gluteus maximus here. Stretching your glute. This is a great glute stretch. After leg day should feel really good. Give that knee a nice hug. Now set that right foot on the ground. Take your left elbow and take it outside your knee. Give me a nice little spinal twist here. Rotating through that spine. Gaze goes back towards the hand that's on the ground. The right hand on the ground and back to center. Let's go. Big inhale, reach up. Exhale, Reach for those toes again. One breath here. Back up to seated. This time, pull that left knee in and hug it. You're hugging that foot off the ground. Really stretching through the glute on the other side. One of my favorite glute stretches right here. Love this one. Always feels good after leg day. Always feels good. Nice. Set that left foot back on the ground. Take that right elbow outside that left knee. Nice spinal twist here. Spinal rotation. Gaze goes back towards that left hand that's on the ground. Awesome job. From here, seated butterfly. So you're going to pull the soles of the feet to touch. Sit up nice and tall on your sit bones. Roll the shoulders down and back and think about dropping your knees towards the mat. Sitting up nice and tall. Rotating through these hips right here. Sit up nice and tall. Here we go. Drop those knees towards the mat. My daughter has a dance class and they do this and they pump their knees. They say, where are you flying to? Where would you fly to today? Tim, if you could fly anywhere, where would you fly to today?

Oh, man.

Right?

Good question.

All right, from here, you're going to take yourself and you're going to go knees bent at 45 or knees bent at 90 degrees. Fingertips are going to face your butt, reverse tabletop. So lift those hips off the ground. Really think about opening the chest, opening the shoulders. Neck hangs heavy. Release the tongue from the roof of the mouth here. Nice. Now you can hang out here. If it feels good for you, you can give me a little shift forward. Open that shoulder joint a little shift back, little rock forward. Stretch through that shoulder joint. Front of the shoulder and back. One more little rock forward and back. Set that butt on the ground and just wrap your hands around your knees. Open up the back. Nice. From here, we're going to take it back to a wall. If you have that available to you, Tim's going to show you a standing option. I'm going to bring my knee pad with me. All right. Because we're on a hardwood floor, so you can grab a pillow, a throw pillow, a pad, whatever you have. I'm going to get into what I call the couch or the wall stretch. So I'm bringing my knee as close to the wall as I possibly can here. Other leg comes out in front of me, and I'm sitting back here trying to get my butt to my heel. Okay. So I call this the couch stretch. I usually do it against my couch where my foot's up against the couch. Or a wall. Couch stretch. Wall stretch. Basically, what this is is an advanced version of the quad stretch, which Tim is doing. And I'm really just opening up this hip flexor. This is a stretch that Tim and I typically hang out in at least a minute per side every day.

One of the best. Because you're always sitting at a desk, and it really opens up the hip flexors that are tight all day long.

Exactly. Sitting shortens our hip flexor. This is a great way to lengthen it. Combat from sitting all day. It's just such a great stretch. If you have low back pain, it's a really great stretch for low back pain. So we're just going to switch out legs, switch outsides. Right. Same thing, other way. Going to get my knee up on here. And then again. This is. This is a move you work towards, Right. You increase mobility as you can. So goal is to get your butt back to your heel. Increase as you can. Right. When I first started after my knee surgery, I was out here and slowly have to work my way back to getting into this nice upright position. Lengthening through this hip flexor. Lengthening through this quad should just feel really, really good. Roll the shoulders back. We're going to stay at the wall here, and we're going to go stretch our calves next, which is great. You're going to hold this stretch for about five more seconds. Big inhale through the nose. Big open mouth. Exhale. One more, and you're up to a standing position. Big inhale through the nose and exhale. Nice. You're coming out of that stretch, and we're going into a calf stretch. So staying right Here at the wall. Or you can use a staircase, whatever you have available to you. Just putting your toes up and then leaning into it. And really think about lengthening through the calf, the back of the lower leg, the closer you can lean into it. Right, that stretch. We added some. Some calf raises into this program. Often an underlooked muscle group. So important for knee health and so important for runners. For all of us, truly. All right, switch it out. Other side. Nice work. Just leaning into this calf stretch. Another stretch to hit on the daily. And then we're going to go back to one of my favorite chest, shoulders try or chest and shoulder stretches actually still here at a wall. So if you can find a corner or a door frame or a doorway, what you're going to do is take your arm at 90 degrees, you're going to slap it against the wall of the door frame, and then you're just going to step that foot through, really opening up the chest and shoulders. So we talked about doing that couch stretch to combat those shortened hamstrings. And this is to combat that forward hunch or that forward tech neck. That lean forward. You can get those rounded shoulders from sitting at a desk or sitting at a computer all day. Just such a good stretch to open up the chest. Shoulders one I came back to often when I was feeding our children, breastfeeding, when I was nursing hunched over a baby. Great stretch for new moms. Let's switch it out. Same thing. Other side. So just taking that arm at a 90 degree, you're stepping through, Opening up the shoulder joint here, opening up the chest. Really great stretch here, stepping through. Just open and hold. Should feel really good. Do this one after push up. Chest, shoulder, tricep, day.

Really good one after push day.

Do this one after push day. Absolutely. All right, now we're just going to come back to the mat. Two more stretches, guys. Shoulders, triceps. Finish with a little chest and neck. All right, so take the right arm across the body. Just drop that right shoulder gaze over that right shoulder. You can roll out the wrist here on the right and give me a big inhale. Reach up. Right arm is going to drop for the middle of the back. Tricep hitting the back of the arm right here. Upper part of the arm. Option, you can stay here. Option, you can add a little side body bend to it if you want to increase that stretch. Open up the lats and obliques as well. Flap those wings. Same thing. Other side. Left arm is going to come across the body. Drop the left shoulder, gaze over that left shoulder and roll that left wrist. Now reach up. Take that left arm. Reach for the middle of the back. Gently pulling that elbow back towards you. Again. Option to stay here. Option to take it into a forward or a side body lean. Really opening up those lats. Bring it back to center. One final stretch here. Take those hands. Interlace your fingers. Pull the knuckles away from the tailbone. Chest expansion. Drop the shoulders. And now just give me some neck rolls side to side. Lengthening through that neck and your body should feel really good. Just flap those wings. Shake it out. After that, nice little extended cool down. Great way to just be kind to your body. Great way to move through. Push some lactic acid through your muscles on a recovery day. Cool down. Done.

Use that every day.

Use that every day. We truly should be doing this every day and we'd love for you to join us this extended cool down as part of our Athlete 25 program, a two week training program to help you train like an athlete at home using just a set of dumbbells. And you can get all 10 new videos when you click the link in the description below. We'd love to see you guys and work through this program with you. If you enjoyed that cool down, do me a favor and hit subscribe to my channel. Like I said, I'd love for you to join me for this Athlete25 program. I've queued up the entire program in this playlist right here. You're going to be stronger for it, guys. See you on the other side.