So you just finished up your workout and have only 10 minutes to stretch and cool down before you have to leave the gym. Here are a few things you can do.
1. Run row or air dyne for 4 minutes at an easy pace to calm your heart rate down and flush out all the lactic acid.
2. Spend a few minutes foam rolling or using a lacrosse ball on the desired areas that are tight or causing limitations with mobility.
3. Lastly, depending on the workout, spend the remaining time static stretching as much as possible. For example, banded shoulder distractions, hamstrings, couch stretch or pigeon stretch.
Doing this everyday will help you recover properly, protect you from injury, and remove mobility limiters.