Coast Divers Cooldown Stretch

3-Minute Full-Body Cooldown Stretch for Springboard Divers


A proper cooldown is essential after a diving session to promote recovery, reduce muscle soreness, and maintain flexibility. This quick 3-minute cooldown targets all major muscle groups and helps you wind down effectively.

The 3-Minute Cooldown Stretch


1. Forward Fold with Arm Dangle (30 seconds)

• Stand tall with your feet hip-width apart.

• Hinge at your hips and fold forward, letting your arms dangle toward the ground.

• Relax your head and neck, and gently sway your arms side to side.

• Feel the stretch in your hamstrings, lower back, and shoulders.


2. Low Lunge with Side Stretch (30 seconds per side)

• Step one leg back into a low lunge, placing your back knee on the ground.

• Keep your front knee at a 90-degree angle and rest your hands on your front thigh or the ground.

• Extend the arm on the same side as your back leg overhead, reaching slightly to the side to stretch your hip flexors and obliques.

• Hold for 30 seconds, then switch sides.


3. Seated Butterfly Stretch (30 seconds)

• Sit on the ground with the soles of your feet pressed together and your knees falling outward.

• Hold your feet with your hands and sit up tall.

• Gently press your knees toward the ground to stretch your inner thighs.


4. Cat-Cow Flow (30 seconds)

• Begin on your hands and knees in a tabletop position.

• Inhale, arch your back, lift your head, and push your chest forward (Cow Pose).

• Exhale, round your back, tuck your chin to your chest, and draw your belly button toward your spine (Cat Pose).

• Repeat the flow slowly for 30 seconds to release tension in your spine and back.


5. Child’s Pose (30 seconds)

• Finish with Child’s Pose to relax your entire body.

• Kneel on the ground, sit back on your heels, and stretch your arms forward on the mat.

• Rest your forehead on the ground, breathe deeply, and focus on releasing any remaining tension.

This cooldown ensures you leave each practice feeling refreshed and ready for the next dive. For best results, combine it with consistent stretching routines to maintain flexibility and reduce injury risk.


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