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Cool down for 5-10 minutes after exercise. Aim for the higher end if you are: 1  Just starting an exercise program. 2  Just getting back into exercise.  Just exercised at a higher intensity than usual.
Outside of that, you should stretch after workouts when muscles are warm, Vindum writes. Stretch Safely. Stretching after a workout is the most productive and safest time because the muscles are warm and pliable, says Vindum. She believes in stretching major muscle groups only after they've warmed up. And preferably while your heart rate is still elevated from exercise.