Lifting weights? You need this 15-minute cool-down to relax tense muscles.

Maybe you started lifting weights because you heard of it are many advantages– healthy aging, better mobility and even improved mental function. Or maybe it makes you feel strong and allows you to tackle daily activities that once felt difficult (whether lifting, carrying, or climbing) with newfound ease.

As helpful as it is to strengthen your body, it is just as important to stretch. However, when you focus on lifting weights, it’s easy to fall short on this crucial element your body needs for balance. Incorporating a cool-down routine after lifting weights can help with this.

How to approach a cool down for weightlifting

Stretching releases the muscle tension you build during strength training, and borrowing yoga from paying attention to your breathing and mental state increases these benefits even further.

“There have been times when I’ve been focusing almost exclusively on resistance training, and I’ve felt extra tight and tense,” says Cat Heagbergweightlifter, yoga teacher and co-author of Yoga Where you are. “Then I took a relaxing, stretching yoga class, and it really felt like magic. I was able to slow down, relax, and breathe, and I felt safe to do deeper movements than I had in a while,” she says.

Heagberg integrates elements of yoga into her clients’ post-workout stretching routines. “I encourage people to find the sweet spot, where a piece feels great and they can breathe well into it, rather than going as deep as you can but gritting your teeth and holding your breath,” says Heagberg. That’s the difference between post-workout stretching and post-workout yoga: the latter focuses on the body, but the former takes care of the body and mind.

Although the most effective stretches for a cool down depend on which parts of your body you work while lifting weights, Heagberg says she routinely does stretches for the neck, shoulders, upper back, glutes and hips. She also mentions that stretching the hands can feel “heavenly” for those who have been gripping dumbbells. So heavenly that even her “die-hard gym bro” customers ask if they can spend money more stretch time.

The cool-down below is inspired by those same stretching exercises.

15 minute cool down for weightlifters

Practice these stretches as a series after lifting weights or choose a few of your favorites for a shorter cool-down. Don’t force yourself. Instead, stay within a feel-good range while breathing deeply with each stretch.

You will need a block or stack of books as props. You may also want to grab a belt or strap and a blanket. The first four exercises can be practiced standing or sitting.

1. Standing side bend

Stand tall with your feet hip-width apart in mountain pose. Lift both arms above your head and actively reach toward the ceiling until you feel a stretch. Take a few breaths here. Then, placing your right foot behind and to the side of your left hand, place your left hand against your left outer thigh and reach your right arm above your head and to the left until you feel a comfortable stretch in your right side body. Look up at your right hand or at the ground. Take a few deep breaths here, then cross your feet and lower your arms. Repeat on the other side.

2. Wrist stretch

Reach your arms straight out in front of you. Point the fingers of your right hand toward the floor so that your palm is facing you. Use your left hand to gently press your right hand toward you. Take a few breaths and then repeat on the other side.

3. Standing backbend with hands folded

Place your hands behind you (or hold a strap or strap between them), draw your shoulder blades together and down your back, and lift your chest. Tuck or lift your chin slightly. Take a few breaths here.

4. Stretch the neck with folded hands

Change the interlacing of your hands so that your other thumb is on top. Bend your elbows and move your hands to the right side of your waist. Lower your right ear toward your right shoulder until you feel a slight stretch along the left side of your neck. Take a breath here. Then tuck your chin and gently turn your head downward toward your outer right foot until you feel a stretch. Take a few breaths here, then slowly lift your head and move to the other side.

5. Wall chest and shoulder stretch

Stand with a wall to your right. Place your right hand against the wall at approximately head height. Walk forward until your right arm reaches behind you and you feel a shoulder stretch. (Your right arm does not need to be fully extended.) Stay here, or for more intensity, place your left hand on your right ribs and gently pull your right ribs away from the wall. For less intensity, you can stand an inch further away from the wall. For more intensity, move closer to the wall. Take a few breaths here, then release, roll your shoulders and turn to the opposite direction so you can stretch the other side.

6. Crossed arms against the wall

Face the wall, cross your right elbow over your left elbow as if you want to give yourself a hug, and press your elbows against the wall until you feel a comfortable stretch. Take a few breaths here, then step back, change the intersection of your arms and repeat with the left arm on top.

7. Squat variation

Stand with your feet hip-width apart and bent slightly outward. Bend your knees and squat down on the balls of your feet. Bring your palms to the floor, blocks or stacks of books right in front of your feet and your arms outside your legs. Press your arms against your outer thighs while squeezing your knees. Tuck your chin to your chest and round your back toward the ceiling. Take a few breaths here and then lower to a sitting position.

8. Windshield wiper to Z-seat

Sit with both knees bent and your feet on the floor shoulder-width apart in front of you. Place your hands on the floor behind you with your fingers pointing forward. Lower your knees to the right. Stay here or, for more intensity, place your right foot on your left thigh. Stay here or lean your chest forward over your right knee for a few breaths. Take a few breaths here and then repeat on the other side.

9. Seated Wide Angle Pose

Sit on the floor or on a blanket with your legs apart in a comfortable V-shape. Point your toes toward the ceiling. Hinge forward from your hips and lower your hands to blocks or the floor between your legs. Circle your spine and take a few breaths, then walk your hands upright again.

10. Reclining Eagle Spine Twist

Lie on your back with your arms extended straight in a T position and cross your right leg over your left leg. Lower your legs to the left. For a less intense stretch, place blocks under your knees for more support. Press your left arm into the floor, keeping your chest toward the ceiling. Take a few breaths here and then return to center. Cross your left leg over your right leg and repeat on the other side.

11. Supported bridge pose

Lie on your back, bend your knees and plant your feet on the floor. Press your feet into the floor and lift your hips. Slide a block at its shortest position under your sacrum in the supported bridge position (you may need to play with the position of the block until you feel stable and comfortable). Pull your right knee toward your chest and clasp it with both hands. Stay here for several breaths. Then lower your right foot to the floor and move to the other side.

12. Legs against the wall

Sit with one hip next to a wall and roll onto your other side, swinging your legs up so they rest against the wall. You may need to move your hips closer to the wall. (Or you can rest your legs on a couch or chair in Legs Up the Chair.) Stay in Legs Up the Wall or place a block under your sacrum for support. Rest your arms at your sides with your palms facing up or down. Allow yourself to be still and breathe into the stretch down the back of your legs for a minute or two. Lower your feet to the floor, remove the block from under you and rest on your back.