What are examples of cool down exercises?

Breathe deeply while cooling down to deliver oxygen to your muscles, release tension, and promote relaxation.

  • Light jogging or walking. This is one of the most straightforward ways to cool down.
  • Upper body stretch.
  • Seated Forward Bend.
  • Knee-to-Chest Pose.
  • Reclining Butterfly Pose.
  • Child’s Pose.

What are some stretches to increase flexibility?

Stretches in bed

  1. Cobra stretch. Lie on your stomach and place your hands flat beneath your shoulders.
  2. Knees-to-chest. Lying flat on your back, bring one knee to your chest and hold it in position with your arms or hands.
  3. Spinal twist.
  4. Upper back stretch.
  5. Neck stretch.
  6. Shoulder stretch.
  7. Side stretch.
  8. Standing quad stretch.

How do you stretch in the army?

Arm / Shoulder Stretch – Drop your shoulder and pull your arm across your chest. With the opposite arm, gently pull your arm across your chest and hold for 15 seconds. Repeat with the other arm. Triceps into Back Stretch – Place both arms over and behind your head.

What are 3 types of lower body stretches?

4 Effective Lower-Body Stretches

  • Classic Calf Stretch. Stand with your feet positioned shoulder-width apart.
  • Cross-Cross Hamstring Stretch. From a standing position, start this stretch by crossing your left leg over your right leg.
  • Kneeling Hip Flexor Stretch. Start by kneeling on your right knee.
  • Standing Chest Stretch.

When stretching you should never what?

8 stretching mistakes you should never commit

  • Not doing a proper warm-up.
  • Assuming that stretching is a warm-up.
  • Rushing through your stretching exercises.
  • Giving stretching a skip after a workout.
  • Not stretching every day.
  • Not breathing properly.
  • Doing static stretches.
  • Ignoring pain while stretching.

How can I plan a good stretching program?

Do each stretching exercise at least 4 times each session. Slowly stretch into the desired position, as far as possible without pain, and hold the stretch for 15–60 seconds. Relax, then repeat, trying to stretch a little farther. Always remember to breathe while stretching.

How do I start a stretching program?

Stretching routines for athletes

  1. Begin by standing upright.
  2. Take a big step forward with the left leg and lower the hips, bending both legs to about 90 degrees and keeping the body upright.
  3. Hold for 30 seconds, then take 10 seconds rest before switching legs.
  4. Repeat the sequence 3 times.

What’s the best way to stretch in the Army?

Starting Position: Straddle stance with hands on hips. On the command, “Ready, STRETCH”, raise the left arm overhead and place the left hand behind the head. Grasp above the left elbow with the right hand and pull to the right, leaning the body to the right. Hold this position for 20-30 seconds.

What’s the command in the Army stretch drill?

On the command, “Ready, STRETCH”, lower the body, sagging in the middle, keeping the arms straight and look upward. Hold this position for 20-30 seconds. On the command, “Starting Position, MOVE”, assume the starting position. On the command, “Change Position, Ready, STRETCH”, slightly bend the knees and walk the hands back toward the legs.

How to prepare for and pass the JROTC cadet challenge?

Work out for about 30 minutes at least three times a week. Consistency in your workout regimen is vital. At minimum, make sure you’re practicing the specific skills needed to pass the challenge three times a week. These should be done in addition to other weekly workouts.

What kind of stretches do you do on a plane?

We perform the following stretches in the listed order: Toe touches, static knee bend, calves stretch, sit and reach, and toe-grab stretch. ** Note: after sit and reach, when the flight asks for permission to recover, the flight leader says “Denied.”