Cool Down Stretches for Drumlines and Others!

Calf Raises-Up 4 counts

Calf Raises-Down 4 counts x 16 repetitions

Ankle Rolls-Both ankles

Ankle Rolls-Both directions X4

Hamstring Stretch with Goalpost arms

Flex ankle up and down 4 counts each x 8 reps

Goalpost arms

Hamstring Stretch with Goalpost arms

4x4 Stretch-Hold 20-30 seconds

4x4 Stretch-Other leg

Calf Stretch-Alternate heel down & up

Calf Stretch-4 counts each x8 reps

Standing Quad Stretch-Keep knees together

Quad Stretch-Use core muscles for balance

4 Part Transition-Squat

Rise to chest height

Reach over head

Back to chest height x8 repetitions

Shoulder Rolls-Shrug up, back and around

Alternate x4 with Goal post arms x 4 counts

Goal Post Arms-hold x 4 counts x 4 sets

Prayer-palms together, lift elbows

Reverse Prayer-backs of hands, lower elbows

Neck Rolls-tilt, roll in front to other side

Neck Rolls-to the front only

Neck Rolls-x 4 each way

Deep breath in with palms facing up

Complete breath in

Exhale with palms down

Complete exhale x4-8

4 Part Posture-String Head

Avoid this forward head posture!

Turtle tuck after String Head

Goal Post Arms

Slight Pelvic Tilt