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Seated Cool-Down with Coach Willy
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Seated Cool-Down with Coach Willy

Designed to lower heart rate, improve blood flow, and relax the body post-workout.

Video notes

Introduction

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  • Coach Willy demonstrates a seated cool-down routine for the Center for Movement Challenges.
  • Designed to lower heart rate, improve blood flow, and relax the body post-workout.
  • Movements are dynamic stretches rather than exercises.

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Neck and Shoulder Stretches

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Neck Stretch:

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  1. Begin by bringing your chin down to your chest, maintaining deep, focused breathing.
  2. Slowly raise your head and repeat for 3-5 breaths per position.

‍‍

Shoulder and Neck Stretch:

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  1. Tuck your chin and tilt your head to the left shoulder, raising your left shoulder.
  2. Repeat on the right side, holding each position for 2-3 seconds.
  3. Rotate your chin up and over each shoulder for a slow and controlled stretch.

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Upper Body and Arm Stretches

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Elbow Rolls:

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  1. Clasp your hands, bring elbows close together, and roll in one direction, then the other.
  2. Extend arms fully, lock elbows, and raise hands to eye level before bringing them down.

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Side Reaches:

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  1. Lower one arm toward the ground, keeping the other hand on your hip.
  2. Alternate sides, ensuring your chest and shoulders remain aligned.

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Lower Body and Leg Stretches

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Forward Stretch:

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  1. Sit at the edge of your chair with feet shoulder-width apart.
  2. Reach forward, starting with fingertips and progressing to palms flat on the ground.

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Hamstring and Calf Stretch:

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  1. Extend one leg forward with foot flexed, slide your hand down the leg to the ankle or heel.
  2. Alternate between reaching inside, outside, and to the top of the foot for a full stretch.

Advanced Seated Stretches

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Torso Twist:

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  1. Reach across your body to the opposite side of your seat.
  2. For a deeper stretch, place one hand on the back of the chair and rotate your torso.

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Inner Thigh Stretch:

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  1. Place your hands inside your knees and slide them toward your ankles.
  2. Keep toes pointed forward and progress to palms flat for a deeper stretch.

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Key takeaways

  • Seated cool-downs are ideal for lowering heart rate and enhancing recovery.
  • Maintain proper posture and use deep breathing to relax into each stretch.
  • Pair these stretches with high-intensity or boxing workouts for optimal results.
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