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Home  /  Videos  /  Pain-Free DIY Part 2: Cooling Down Routine

Pain-Free DIY Part 2: Cooling Down Routine

DIY: how to stretch out after you finished to avoid aches and pain

Warming up exercises to prepare the body for painting.

Upper body:
  • Shoulder roll
  • Neck stretch sideways
  • Lift opposite arm to add trunk side stretch
  • Chin tuck and roll down your head
  • Extended neck roll to back roll keeping core engaged
  • Add intensity holding the bent elbows and pull them toward the floor
  • Add intensity twisting to one side
  • Roll back / unwind the chain keeping core engaged
  • Back extension with hand support
  • Pectoral stretch behind the back
  • Pectoral stretch at the wall
  • Forearm stretch ventral, don’t lift the shoulder to ear
  • Forearm stretch dorsal, don’t lift the shoulder to ear

Leg stretch for hip flexors and calves

Tips:
  • Go for a walk, deep breathing, arm swing, hot bath