LYN THERESE S.

RA
OSA YOS
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EXAMPLES OF
COOL DOWN
EXERCISES
WALKING
Walking is a type of cardiovascular
physical activity, which increases
your heart rate. This improves
blood flow and can lower blood
pressure.
 Seated Hamstring Stretch
The seated hamstring stretch forms an
angle that gives a great stretch to the body,
especially the lower body. It stretches your
legs, hips, shoulders and groin muscles,
strengthens your back and improves your
posture. It is a cooldown exercise, stretching
of the legs.

How:
Put one leg out in front of you and bend the
other so that the bottom of your foot is
touching your leg flat and lean into the
hamstring stretch. Hold it for 20-30 seconds.
 DOUBLE ARM STRETCH
It is a stretch for the chest.
Double arm stretch are upper-body
movements that expand and contract the
muscles and joints of your arms, including
your shoulders, biceps, triceps, wrists, and
forearms. Stretching your arms activates
your muscles, stimulates blood flow, and
can increase your short-term range of
motion and flexibility.

How:
Stand tall with feet shoulder width apart
lift arms to your side should height with your palms forward
push arms back until you feel the stretch in your chest and
hold it for 20-30 seconds

Overhead Triceps
Stretch
Overhead Triceps Stretches is
an exercise for stretching the
arms. It stretches the large
muscles at the back of your
upper arms.
how:
1. From a standing position, touch the back of your neck with your right
hand (this should leave your right elbow pointing up in the air).
2. Use your left hand to grab your right elbow and pull it behind your head.
3. Hold for 20-30 seconds.
4. Repeat to stretch the left tricep.

 COBRA STRETCH
The cobra stretch is a core stretch
that lengthens the abdominal
muscles. It can also be used to
mobilize and relieve stiff joints in the
hips and lower back. This stretch is
commonly used to prevent and
alleviate cramps that occur in the
torso.
1. Lie down on your stomach with your hands on the ground just below your
rib cage.
2. Gently raise your upper body off the ground as far as is comfortable.
3. Try to separate your shoulders as far away from your ears as possible by
pushing them down.
4. Hold for 20-30 seconds.
 DANCE SKATERS
Skaters are a cardio and aerobic exercise which work
the muscles in the lower body and abdominals. They
also improve your stability, balance, and
coordination. It is a type of dancing exercise.

Start with your feet at shoulder's length, then do a

lateral jump with your leg in front bending 90 degrees,
and the back foot going into a reverse lunge behind the
front foot. This motion is repeated on each side and
mimics a skating motion. This exercise works the glutes,
calves, and abdominals. Try to fo this for a continuous
20-30 seconds to get your heart rate going.
 YOGA POSE

Supine Spinal Twist

The supine spinal twist stretches the
back muscles and the spine, and it
releases stress.
How:

Starting from the previous pose, straighten both legs

Bend your right knee and draw it to your chest
Scoot your left hip to the right and guide your right knee across your body toward the floor
Extend your arms, perpendicular to your body
Turn your head to the right, close your eyes and hold for 10-20 breaths
Switch legs and repeat
 PHYSICAL EDUCATION

Thank You
and
Godbless!

MADE BY: ROSALYN RAYOS