Your aim here is to get your heart rate and central nervous system back to normal. You should spend around 5 minutes cooling down at the end of every exercise session. This will ensure you recover well and maintain flexibility.
Start standing with your hands by your side. Begin by lifting one knee to your hip height and then lower back down, alternating to the other leg. Swing your arms with the legs and continue marching slowly for 30-60 seconds.
Start standing with the side of your body facing a wall. Lengthen out the arm closest to the wall, keeping a straight arm and place your palm on the wall. Take a step forward with both feet so your arm is slightly behind you. Hold for 20 seconds then continue to the other side and hold for 20 seconds.
Supported standing quad stretch
Place one hand onto the wall to support your balance, then bending at the knee furthest from the wall, use the hand on the same side to grab onto the foot. Hold each leg stretch for 30 seconds.
Standing core stretch
Stand with your feet slightly wider than hip distance apart, keeping your knees bent to protect the lower back. Begin by lifting one arm above your head and lean your torso toward the opposite side of the room to the arm that is lifted. Hold for 20 seconds then continue onto the other side and hold for 20 seconds.
Standing hamstring stretch
Stand with your feet slightly wider than hip distance apart. Straighten out one leg in front of you with the heel digging into the floor. Make sure the opposite leg has a slight bend in the knee. Begin to slowly hinge the hips and bring your chest closer to the floor, maintaining a straight back. Place hands on the bent thigh for support. Hold for 20 seconds then continue to the other leg for 20 seconds.
Seated inner thigh stretch
Start by sitting on the floor. Open out your knees to the side of the room with your feet touching and hold onto your shins or feet. Now bring your chest as close as possible to your feet, maintaining a straight back. Hold the stretch for 30 seconds.