I'm Dan Schelden in this next video. I'm going to teach you some static stretches for your post workout cooldown stretch. The cooldown stretch is very important because it increases muscle flexibility and range of motion. It also helps reduce the lactic acid build up in your muscles that causes sores. Your post workout cooldown stretch should be about 5 to 10 minutes long and I like to start with stretching the largest muscles in the core first. To perform the supine stretch, bend your leg 90 degrees and lean over your knees. You should feel the stretch in your glutes, hips and lower back. Another good glute, hip and lower back stretch is the seated pressl. Bend one leg and cross it over the other. Use your opposite elbow push against your bent knee to get the extra stretch. You can increase the stretch by pulling your bent leg up towards your chest. To do the cross over stretch, lay on your back, lift one leg and cross it over your body, keeping your shoulders flat on the ground. Next we are going to stretch the hamstrings. To perform the herdler stretch, sit in the ground and bend one leg behind your body. Then lean forward on your straight leg to stretch the hamstrings. Hold this stretch for at least 8 seconds and then lean back to stretch the hip flexor on the bent leg. Form the triangle stretch, spread your legs and lean over each leg, bring your hands to your feet, keep your legs straight and try to hold each stretch for 8 seconds before you move your from one leg to the other. Once you have isolated each leg, stretch both hamstrings together by reaching down in the middle. The assisted hamstring stretch involves lying flat on your back and lifting one leg straight up. Use your hands and towel or a band to help pull your leg forward. The first growing stretch is called the butterfly. In a seated position, bend your legs and bring the soles of your feet together. Use your hands to pull your body into your feet to get that good stretch in the groin. The next growing stretch is called the frog. Squat down with your toes facing out and place your hands on the ground and use your elbows to push out against your inner knee to stretch the groin. You can also do this by spreading your knees on the ground and using your body weight to get that extra stretch. Another good growing stretch is a side lunge. Lunge in one direction and keep the other leg straight to get it good to groin stretch. Then switch and stretch the other side. The forward lunge is a great way to stretch the hip flexor and quads. Make sure to keep your back legs straight and bring your inner elbow to your heel. You can also do this by dropping your knee to the ground and leaning forward. Get a better stretch on the quad, grab your ankle and pull your heel upwards towards your butt. Another good way to stretch your hip flexor and quads is to lie on your side, grab your ankle and pull your leg back. You can also stretch your quad and hip flexor while performing the hurtler stretch by leaning back and laying on the ground. Another quick and simple quad stretch involves standing on one leg, grabbing your ankle and pulling your heel to your butt. Same as the previous stretch, just performing a standing position. The best way to stretch the calves and the Achilles is the pyramid stretch. Bend it the waist, place your hands and feet on the ground in a pyramid position. Stretch your calves by trying to push your heel down towards the ground. You can also do this stretch pushing against the wall. Lastly, we need to stretch the upper body, starting with the shoulders, by doing arm parts. Start by swinging your arms across your chest, then hug each arm into your chest to stretch the shoulders. To stretch your lats and triceps, reach one arm over your head and pull your wrist with the other. Again, hold each stretch for at least eight seconds. To stretch your neck and traps, reach one hand behind your back and grab your wrist and pull. Subscribe to my YouTube channel, start checking out all of my other training videos so you can start to invest in your athletic success.