If you come running after a comeback, the waste, and even the body’s healing nutrients and chemicals can build inflammation in your legs, pool, harm rather than cure.
Avoid running coach Robyn LaLonde to develop this cooling routine. Reduce swelling and make your nervous system calm down and send blood to carry nutrients and toxins from tired muscles and joints. If more than 30 minutes have elapsed since the run, from 5 to 10 minutes of brisk walking to the heart rate back up and restore contraction of blood vessels.
1/ Stability ball twist
Lie down, arms at your sides. Raise your legs straight and place a stability ball between your ankles. With your lower back pressed into the floor, rotate your legs and the ball to the right until your left foot is in front of your right foot. Pause for a second, then rotate the other way. Do this for one minute. If you don’t have an exercise ball, mimic the same motion with scissor kicks.
2/ Leg swings
Stand with your hands on your hips. Engage your core slightly, gently flex your right foot, and swing your right leg front to back. Keep your upper body still and your eyes forward. Do 25 swings on each leg.
3/ Child’s pose
Kneel on the floor, tops of your feet down and knees hip-width or wider – the further apart, the deeper the hip stretch. Stretch your arms straight out in front of you, palms down, and place your forehead on the floor (or as low as you can go). Hold for one to two minutes.
4/ Torso stretch
Stand facing the back of a chair, with your hands on top. Step back to extend your arms and extend your spine. With your head relaxed and legs straight, lower your spine until your torso is parallel to the floor. Hold for one minute, breathing slowly: inhale for three secs through your nose; exhale for three through your mouth.
5/ Legs up the wall
Lie your ass against the wall, legs perpendicular to the ground. Keep each leg against the wall, and if your hamstring feels tense, bend your knees. Open arms to both sides, palms up, keep 5 to 15 minutes. Extra hips / groin stretch, bend your knees, unite your soles of the feet.