Junior and Adult Cooldown Exercises

	Cool Down

Exercise Name	Leg Lift Twists
Exercise Code	ACDLLT1
Exercise Description	Lay on back with arms out to side and legs extended. Lift one straight leg up perpendicular to floor. Twist body so that leg crosses over to opposite side. Bend knee in and out, then twist back and lower leg to repeat on opposite side.
Exercise Variation	Can be done by lifting both legs into a tuck position and twisting to sides.
Exercise Teaching Hints	Keep back from arching. Try to keep both arms and shoulders on ground while twisting.

Exercise Name	Sitting Hamstring Stretch
Exercise Code	ACDSHS2
Exercise Description	Sit in straddle position. Lean to one foot to feel stretch in hamstrings. Repeat on other side.
Exercise Variation	Can also be performed with one leg bent inward.
Exercise Teaching Hints	Go slowly to feel a stretch and do not bounce.

Exercise Name	Angels
Exercise Code	ACDA3
Exercise Description	Lay on back with arms at side and legs extended. Slowly go through the motions of making a snow angel. Arms and legs move together simultaneously.
Exercise Variation	Arm motions can be performed while standing still, or can be done while sitting in a chair.
Exercise Teaching Hints	Relax muscles and take deep breaths.


Exercise Name	Ring Stretch
Exercise Code	ACDRS4
Exercise Description	Lay on stomach. With hands near waist, push elbows straight and stretch back. Bend knees and try to touch feet to head.
Exercise Variation	Perform stretch with elbows straight and back arched, but do not lift feet.
Exercise Teaching Hints	Go slowly to feel a stretch along the abdominals.

Exercise Name	V Stretch
Exercise Code	ACDVS5
Exercise Description	Lay on back with legs extended and arms at side. Lift legs up towards a pike position, when perpendicular to ground, lower feet to sides so that legs create a V. Allow gravity to pull legs down for a stretch.
Exercise Variation	Can perform stretch for one leg at a time, or by lifting both up in pike and only lowering one leg to V position at a time.
Exercise Teaching Hints	Keep back from arching when holding legs in air.

Exercise Name	Muscle Relaxers
Exercise Code	ACDMR6
Exercise Description	Lay on back, arms at side and legs extended. Inhale and begin with muscles at neck. Contract and count to 5 then relax. Move to shoulder muscles, through arms, abdominals, gluts, and legs. Hold each muscle group tightly contracted, then relax fully and move onto next group.
Exercise Variation	Can also be performed sitting in chair if necessary.
Exercise Teaching Hints	Use this exercise to take deep breaths and really focus on isolating muscle groups on contraction and relaxation.

Exercise Name	Rollouts
Exercise Code	ACDR7
Exercise Description	Begin sitting in the floor on a tuck position. Roll backwards onto back. Extend legs upward and roll forward again slowly rolling down spine, hips, and legs, then sit up and touch toes. Return to tuck position and repeat.
Exercise Variation	Begin in tuck position. Hold legs to chest and roll back and forth staying in tuck position.
Exercise Teaching Hints	Keep back from arching or going flat when rolling.


Exercise Name	Shake Outs
Exercise Code	ACDSO8
Exercise Description	Stand up, feet hip-width apart. Start with neck and shoulders and contract and relax muscle groups quickly. Add more muscle groups until you are moving all parts of your body in short quick motions.
Exercise Variation	Move joints at a pace that is comfortable.
Exercise Teaching Hints	Stay loose and relaxed.

Exercise Name	Lower Back/Hamstring Stretch
Exercise Code	ACDLBH9
Exercise Description	Lay on back with legs bent. Lift one leg up and hold thigh to pull towards chest. Straighten leg and pull up to feel a stretch in the hamstrings.
Exercise Variation	Perform this stretch as above but do not straighten leg completely, just enough to feel a stretch.
Exercise Teaching Hints	Keep back from arching when lifting leg up.

Exercise Name	Quadriceps Stretch
Exercise Code	ACDQS10
Exercise Description	Lay face down on floor. Bend one knee and lift foot up toward hips. Hold position and feel stretch in quadriceps.
Exercise Variation	Only lift foot and bend knee as far as is comfortable.
Exercise Teaching Hints	Keep hips flat to ground, do not rotate when leg is bent.

Exercise Name	Frog Pose
Exercise Code	ACDFP11
Exercise Description	Participants begin standing with palms touching and pressing aginst each other. Feet a little farther than hip width apart and knees bend down as low as possible. Hold position. Elbows can press against knees outward to enhance stretch.
Exercise Variation	Exercise can be performed while sitting on a chair or with slight bend in knees.
Exercise Teaching Hints	Relax muscles. Legs should be bent as far as possible and tilted out to side to maximize stretch. Participants should be instructed to breathe deep and slow to aid in stretch and relaxation as well.


Exercise Name	Plough Pose
Exercise Code	ACDPP12
Exercise Description	Participants lay on back with legs fully extended and arms at sides. Legs are lifted over head and brought down to floor over head in back. Curl toes under and press heels into floor. Clasp hands together behind back while resting on floor.
Exercise Variation	Exercise can be performed by using hands to aid in roll back. Hands may hold legs in any position that provides stretch. Complete roll back to touch feet on floor is not necessary.
Exercise Teaching Hints	Relax muscles. Participants should be instructed to breathe deep and slow to aid in stretch and relaxation as well.

Exercise Name	Reclining Side Twist
Exercise Code	ACDRST13
Exercise Description	Participants lay on floor on back with arms straight out to side and knees bent with heels touching gluts. Drop knees down to one side twisting at waist attempting to get leg to lay flat on floor, head twists to look in opposite direction. Hold. Repeat on other side.
Exercise Variation	Exercise can be performed with slight twist of back. Knees should drop down as far as possible and head turned slightly to opposite side.
Exercise Teaching Hints	Relax muscles. Shoulders should remain on floor at all times. Participants should be instructed to breathe deep and slow to aid in stretch and relaxation as well.

Exercise Name	Downward Facing Dog
Exercise Code	ACDDFD14
Exercise Description	Participants begin on all fours, with knees bent. Hands push into floor, lift gluts towards ceiling and knees are fully extended and feet flat on floor. Head should be tucked in to be even with arms. Hold.
Exercise Variation	Knees can remain bent slightly and heels may lift off of floor.
Exercise Teaching Hints	Relax muscles. Participants should be instructed to breathe deep and slow to aid in stretch and relaxation as well.

Exercise Name	Straddle Stand and Lean
Exercise Code	ACDSSL15
Exercise Description	Participants stand with feet shoulder width apart. Lean to right and reach left arm up and over to right to enhance stretch. Perform on other side as well.
Exercise Variation	Knees can be bent to assist in stability. Hands can be placed on hips and remain there throughout stretch.
Exercise Teaching Hints	Relax muscles. Reach as far as possible to maximize stretch. Participants should be instructed to breathe deep and slow to aid in stretch and relaxation as well.

Exercise Name	Extended Side Angle Pose
Exercise Code	ACDESA16
Exercise Description	Participants stand with feet a little wider than hip width apart and arms at sides. Right hand is placed behind right ankle, left arm is extended to ceiling and eyes look up towards ceiling. Hold. Repeat on other side.
Exercise Variation	Participants can rest right elbow on right knee and reach left arm up to ceiling and hold.
Exercise Teaching Hints	Relax muscles. Participants should be instructed to breathe deep and slow to aid in stretch and relaxation as well.

Exercise Name	Bridge Pose
Exercise Code	ACDBP17
Exercise Description	Participants lay on back with knees bent and feet flat on floor. Arms are slowly raised up over head and heels pressed in floor to get hips to lift up into a bridge position. Open hips up as far as possible-hold.
Exercise Variation	Exercise can be performed with arms down at side and pressing against floor or out at sides to aid in balance.
Exercise Teaching Hints	Participants should be instructed to breathe to aid in stretch and relaxation as well.

Exercise Name	Thera-band Back Twist
Exercise Code	ACDTBT18
Exercise Description	Participants lay on back with arms out to side and thera-band looped around one ankle. Hold ends of thera band in opposite hand of looped ankle and drop that ankle across body to oposite side. Thera band should be pulled to change angle of stretch and aid in flexibility.
Exercise Variation	Thera-band can be placed around thigh at knee instead of at ankle-or ends can be held with same hand as ankle/thigh looped to not allow leg to twist as far.
Exercise Teaching Hints	Hold stretch and relax opposing musculature. To get into position go slow to prevent injury. Participants should be instructed to breathe to aid in stretch and relaxation as well.

Exercise Name	Stability Ball Arch Stretch
Exercise Code	ACDSBA19
Exercise Description	Participants lay backwards over stability ball. Arms can reach down to floor in back and while rocking back and forth-touch hands to floor and then back to feet. Head should be tilted back as far as possible as well.
Exercise Variation	Participants lay backwards over stability ball. Arms can reach down to floor in back to open up chest relax stomach muscles.
Exercise Teaching Hints	Relax muscles. Back and arms should be reaching and open as far as possible to maximize stretch. Participants should be instructed to breathe deep and slow to aid in stretch and relaxation as well.


Exercise Name	Whole Body Stretch With Ball
Exercise Code	ACDWBS20
Exercise Description	Participants stand with feet hip width apart and hands on ball that is just at feet. Ball is pushed out as far as possible-back is arched and eyes look up at ceiling-knees straight.
Exercise Variation	Ball should be pushed as far as possible-do not arch back and knees can be bent slightly. Hands go out to be on outsides of ball to gain more stability.
Exercise Teaching Hints	Relax muscles. Participants should be instructed to breathe deep and slow to aid in stretch and relaxation as well.

Exercise Name	Back Stretch on Stability Ball
Exercise Code	ACDBSB21
Exercise Description	Kneel behind ball and sit on heels. Put hands on ball and roll it forward, keeping back rounded. Slowly roll ball in several directions and feel a stretch in the back
Exercise Variation	Can also be performed from a standing position to relieve stress of kneeling.
Exercise Teaching Hints	Go slowly and feel a stretch in all directions.

Exercise Name	Backstroke with Thera-band
Exercise Code	ACDBT22
Exercise Description	Place band behind back, one end in each hand. While standing, feet hip-width apart, slowly perform arm circles such as a backstroke would be done.
Exercise Variation	Can be done with thera-band in front of chest or without a band.
Exercise Teaching Hints	Keep band tight enough to feel a slight stretch.

Exercise Name	Shoulder Circles
Exercise Code	ACDSC23
Exercise Description	Form a bridge position on a stability ball or folded mat. Rest shoulders on the ball/mat and press hips up. When balance is established hold arms out to side, palms up with weight in each hand. Pull arms together to be extended in front of chest. Lower arms to over head, then slowly circle around to sidearm. Repeat.
Exercise Variation	Can perform without weights. Can also hold in single positions to allow weights to stretch shoulder.
Exercise Teaching Hints	If moving while holding weights, go slowly to avoid injury with the resistance.


Exercise Name	Reach for the Sky
Exercise Code	ACDRS24
Exercise Description	Step up onto stepper with both feet. Slowly inhale and bring arms up over head. Slowly raise to stand on toes and hold. Exhale and lower arms, then step down onto floor.
Exercise Variation	This exercise can also be performed without the stepper
Exercise Teaching Hints	Focus on taking deep breaths and relaxing.

Exercise Name	Hamstring Stretch with Medicine Ball
Exercise Code	ACDHSB25
Exercise Description	Stand with feet hip width apart. Hold medicine ball in both hands and slowly bend forward to feel a stretch in the hamstrings. Keep ball slightly off the ground to increase resistance in stretch.
Exercise Variation	Stand with feet hip-width apart and the medicine ball on the floor between feet. Bend forward and place hands on the ball. Feel a stretch in the hamstrings and use hands to slowly roll ball forward or backward to increase or decrease intensity of the stretch.
Exercise Teaching Hints	When holding the stretch, do not bounce.