← All articles

Cool-Down Stretches: What to Do After a Home Workout

Stretching & recovery · 2 min read

The minutes after a workout are the easiest time to stretch: your muscles are warm and you are already on the floor. This is the cool-down routine from the CaliStart Mobility Guide.

The After-Workout Cool-Down (8–10 min)

Your muscles are warm, so this is the best time for longer holds. Breathe out as you settle into each one.

ExerciseDo
Kneeling Hip Flexor Stretch30 sec each side
Seated Hamstring Stretch30 sec each side
Figure-Four Stretch30 sec each side
Lying Twist30 sec each side
Cross-Body Shoulder Stretch20 sec each arm
Overhead Triceps Stretch20 sec each arm
Wall Calf Stretch30 sec each side

Four of the stretches, step by step

Start · FinishSeated Hamstring Stretch, start positionSeated Hamstring Stretch, finish position

Seated Hamstring Stretch

  1. Sit on the floor with one leg straight and the other foot resting against the inner thigh.
  2. Hinge forward from your hips over the straight leg.
  3. Hold where you feel a mild stretch, then switch legs.

Form cue: Long back, soft knee. Reaching your toes is not the goal.

Start · FinishFigure-Four Stretch, start positionFigure-Four Stretch, finish position

Figure-Four Stretch

  1. Lie on your back with both knees bent.
  2. Cross one ankle over the opposite knee.
  3. Draw both legs toward your chest until you feel the outer hip. Hold, then switch.

Form cue: Keep your head and shoulders on the floor.

Start · FinishWall Calf Stretch, start positionWall Calf Stretch, finish position

Wall Calf Stretch

  1. Stand facing a wall with both hands on it at chest height.
  2. Step one foot back, keep that leg straight and press the heel toward the floor.
  3. Lean in gently until you feel the calf of the back leg. Hold, then switch legs.

Form cue: Back heel stays down and toes point straight ahead.

Start · FinishOverhead Triceps Stretch, start positionOverhead Triceps Stretch, finish position

Overhead Triceps Stretch

  1. Raise one arm and bend the elbow so your hand drops behind your head.
  2. Use the other hand to ease the elbow gently back.
  3. Hold, then switch arms.

Form cue: Keep your ribs down and your head tall.

A few quiet minutes on the mat finish the session.
A few quiet minutes on the mat finish the session.

Short on time?

Do the three that match the session. After a leg day: hip flexor, hamstring and calf. After a push day: shoulder, triceps and the lying twist.

Does stretching prevent soreness?

Not reliably. Some soreness a day or two after a new kind of exercise is normal and fades as your body adapts. Stretch because it feels good and keeps you moving well, not as insurance against being sore.

Want the whole plan?

The CaliStart bundle is 84 days of sessions like this, from beginner to advanced, one page a day, with photos of every move. Seven PDFs, pay once.

Get everything — $19.90

General fitness information for healthy adults, not medical advice. Talk to your doctor before starting an exercise program, and stop if you feel pain, dizziness or chest discomfort. Results vary. The people in the photos are models.