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

and it's called marching on the spot

nice and slowly.

Try and do this for about a minute.

Well done.
Keep going.

This is a cool-down exercise

called side stretch.

And then you try and hold it

for thirty seconds,

nice and comfortable.

Try and hold it for thirty.

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 thirty.

And then when you're ready

come back up to the middle

and go back the other way.

If you find the other one
too easy to do

you can try this one.

So whichever side

you feel comfortable going first

you reach over,

keeping 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 thirty seconds.

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 the next cool-down exercise

is the quad stretch.

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 thirty seconds.

And you keep that back 

nice and straight as well.

And we move over to the next leg.
And then try and hold that 

for thirty seconds.
Keep that back straight.

So this is a cool-down exercise.

It's called the hamstring stretch.

And it's important to try and hold this

for thirty seconds for each leg.

So if you lift you leg out

and then pull your ankle up,

up, pull that ankle up.

That's it, nice and tall.

And then you push down and hold

for thirty 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.

Good.

And then when you've done that

we'll swap your leg over

and bring you ankle up.

That's it.

Pressure again.

And try and hold that 

for thirty seconds.

You should feel a nice stretch

at the back of your leg.

So these are cool-down exercises

for your neck.

So it's important to keep your neck

as nice and straight as possible

103
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's 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

each week

as much as your body allows.

Remember not to push yourself too hard

and listen to your body.