A 5-Minute Post-Workout Cooldown Routine You Can Do in the Shower

Most of us know we should stretch after our workouts. Unfortunately, many of us wind upskipping the post-workout cooldownso we can hop in the shower and get on with our day — ASAP.

Luckily, there's a way to fit in an effective cooldown routine without hanging out on your mat: Stretch out in the shower.

It may sound silly, but the shower is actually a great spot for a cooldown stretch. "The shower is usually heated and steamy, which makes for the perfect climate to stretch, as your muscles and joints are warmed up," saysLauren Kanski，纽约市NASM认证的私人教练。她补充说，虽然它们仍然温暖，但仍然温暖，使您的伤害最小化。

So, if you know you're always in a rush after your workout, plan on squeezing in a quick stretch while you rinse off.

来自Kanski的以下冷却程序是完美的淋浴。这些简单的伸展和练习不仅可以帮助您松开时态肌肉，他们也可以呼吁最少的空间，并且对于湿滑的淋浴地板是安全的。

这是一个很棒 - 更不用说，简单 - 搬到你的冷却时间。服用深呼吸通过你的隔膜(your primary breathing muscle) helps bring your heart rate back to its pre-workout level, Kanski says.

1. Stand comfortably. Close your mouth and inhale through your nose.
2. As your chest expands with air, let the air travel down to your stomach and expand your belly.
3. Once you can no longer take in more air, exhale fully through your nose.
4. 重复5次呼吸。

保持这种深呼吸，但通过仙人掌姿势通过脊柱的一些温和的运动。“我喜欢[这个姿势]让人们出于”文本颈部“姿势，他们整天都在胸前穿过他们的胸口，”堪斯基说。

1. Stand with feet hip-width apart and lift your arms overhead. Pull your bellybutton toward your spine.
2. Take a deep inhale as you stretch your fingertips toward the ceiling.
3. As you exhale, bend your elbows out to the sides to create a goal post, opening up through your chest.
4. 重复5次呼吸。

经典的瑜伽姿势。这一移动延伸出腿筋，小牛和臀部，并为您的脊椎带来温和的运动。

1. Stand with feet hip-width apart. Keeping your knees soft, exhale and bend forward at the hips to let your head hang down toward the shower floor.
2. Interlace your forearms or let your arms hang straight. Press into the floor with your heels and sway gentle from side-to-side. Inhale and exhale fully.
3. Hold for 30 seconds.

Stretch out the fronts of your thighs to ease tension from quad-heavy exercises like running, cycling and squats.

1. 在一只脚上找到平衡并保持淋浴的一侧以增加稳定性。（如果您仍然感到不稳定，请跳过此延伸。）
2. Bend the other leg to bring your heel toward your butt and grab your ankle. Gently pull your foot forward to bring your knee back. You should feel a nice stretch in your quad.
3. 保持30秒并在另一边重复。

Give the backs of your thighs some love, too. This stretch can helploosen up tight hamstrings从跑步，划船和止血。

1. 开始与你的脚站在一起。然后,一步one foot back about 2 feet.
2. Keeping both legs straight, hinge forward at the hips to bring your chest toward the floor. Stop once you feel a gentle stretch in your front hamstring.
3. Hold for 30 seconds and switch legs.

"Our calves are usually not given direct attention, but they're very important in everything we do," Kanski says. Stretch and strengthen them with some simple calf raises.

1. Stand with feet hip-width apart and hold onto the side of the shower for balance if needed.
2. Keeping your knees soft, rise onto the balls of your feet. Squeeze your calf muscles at the top.
3. Pause, then lower your heels back down to the floor with control.
4. Complete 20 reps.

Hunching over our phones and computers all day can give our necks a beating; and our workouts can, too. "Oftentimes our neck and upper trap muscles will compensate in pulling or pressing movements, so the neck can be very stiff," Kanski says. A simple exercise like neck circles can帮助减轻一些僵硬.

1. Slowly and gently rotate your head to make a circle in one direction. Only rotate as far as comfortable. Let your eyes follow the direction of your head.
2. 在重复相反的方向之前，在一个方向上完成10个圆圈。