6. Cool down

In this video, I'm going to guide you through some cool down exercises.

These are really important to bring your heart rate down.

You can do these sitting down or standing up, whichever is comfortable for you.

This is a cool down exercise, it helps bring your heart rate down.

Try and do this for about a minute.

Well done, keep going.

Try and hold it for 30 seconds, nice and comfortable, whatever feels comfortable and your body allows.

And then when you're ready you can come back up nice and slowly, straight, and then you go down the other way and then you hold that for 30.

If you found the other one too easy to do, you can try this one.

So whichever side you feel comfortable going first you reach over, keep your back nice and straight, other arm on your knee and you stretch as far as you can go comfortably and try and hold that for 30 seconds.

So this is a cool down exercise called trunk rotations.

So you keep your back nice and tall.

That's it.

Hands on hips and then you rotate to whichever way you feel comfortable first and then you go to the other side.

That's it and you keep on going.

And if you find this really hard to do, you can do this while sitting on a chair and the aim is to reach back of the chair on each side with the other arm.

So you try and pull your trousers as close as you can to get your heel to touch your bum.

Only go as far as your body allows, don't overstretch if you can't do it and you try and hold for 30 seconds.

Keep that back nice and straight as well.

Then we move over to the next leg and then try and hold that for 30 seconds.

Keep that back straight.

It's important to try and hold this for 30 seconds for each leg.

If you lift your leg out and then pull your ankle up,.

Up. Pull the ankle up, that's it nice and tall and then you push down and hold for 30 seconds and you keep it held there.

Well done, keep it there and you should feel a nice stretch at the back of your leg.

And then when you've done that we'll swap your leg over, then bring your ankle up, that's it.

Pressure again and try and hold that for 30 seconds and you should feel a nice stretch at the back of your leg.

So it's important to keep your neck nice and straight as possible and bring your ear down to your shoulder as far as it goes.

Don't overstretch it, just keep it nice and straight and what feels comfortable.

Well done.

Try to do ten but if you can't do ten, five is absolutely fine, or three.

That's the end of your exercises, you've done a great job!

Now that we’ve finished the exercises, spend some time reflecting on how you feel.

Try to space out these exercises as much as your body allows.

Remember not to push yourself too hard and listen to your body.