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Best Cool Down for Over 50: Try These Foam Roller Moves in 2022

A cool down is lower-intensity exercise – such as stretches or mobility drills – performed directly after a vigorous training session. Using a foam roller to cool down your joints and muscles is a winning idea.

What follows are flexibility movements using a foam roller that can make a positive difference in your body and improve the quality of your future workouts.

Benefits of a Foam Roller Cool Down

A good cool down can accelerate recovery of blood lactate while helping to reduce depression in your immune system and promoting speedy recovery for your respiratory and cardiovascular systems.

Also, when your muscles are pumped full of warm blood and oxygen directly after a workout, it’s the perfect time to improve muscular flexibility and joint mobility.

As modern humans become increasingly sedentary from texting, computing, and driving, the neck and hamstring muscles also require enhanced flexibility movements in order to unstick the tissues in these areas:

  • The ball-and-socket joints of the shoulders and hips are areas where injuries commonly occur from exercise, as well as the sensitive vertebrae of the lower back.
  • Injuries aside, the are certain key exercises – such as pressing and squatting – that can only be done effectively if there is already a certain level of mobility in the shoulders and hips.

From an ancestral perspective, muscles and joints are meant to be supple.

“…the cool-down is not just about the immune system or about glycogen restoration, it’s about leaving the workout in the right frame of mind and body. Right after intense training is a good time to reflect on the workout, as well as see how the body is operating after an intense session.”

Carl Valle

What is Synovial Fluid and Why Does It Matter During a Cool Down?

Your body produces a substance called synovial fluid to lubricate its joints.

Just as car engines have motor oil, your body has synovial fluid so that your bones can move past one another effortlessly.

See the video lower within this article for movement examples that will help keep your synovial fluid moving freely around your joints.

The more sedentary you are the less your body thinks you need fluidity. If you don’t use it, you lose it – as the saying goes – and soon your joints become sticky, abrasive, and at risk for injury the next time you decide to move quickly, spontaneously, or under a weight-bearing load.

This is why, with each passing year, cooling up properly after exercise becomes even more important.

cool down foam roller after 50

What is Spinal Compression and Why Does It Matter During a Cool Down?

Our spines are meant to be long and bendy.

During pre-history, our ancestors did not sit in chairs.

Modern life, on the other hand, involves sitting for absurdly long periods of time – and this can shorten spines.

A compressed spine means vertebrae are too close to one another, and this can put undue pressure on spinal nerve endings resulting in slipped discs, extreme pain, or – at the very least – unattractive posture.

 
 

Try This Foam Roller Cool Down

This series of movements is designed to mitigate sticky synovial fluid and spinal compression – and to restore joint and muscular mobility.

Refer to the video to see how each specific movement is executed.

This cool down is for both men and women. Modify the movement to accommodate your unique fitness level and limitations.

As always, consult with your own medical doctor before beginning any new movement regimen.

Cool Down Movement Series with Supported Spine:

  • Robot Arms
  • Around the World
  • Crunch and Hold
  • Bird Wings

Foam Roller Movement Series with Elevated Hips:

  • Knee Circles
  • Hip Flexor Stretch
  • Helicopter
  • Bridge

Cool Down Reclined Series:

  • Foot Rolls
  • Point-and_flex
  • Knee Hug
  • Twist
  • Human Ball
  • Lower Back Stretch
  • Hamstring Hug
  • Happy Baby
  • Adductor (Cobbler’s) Stretch
mature man does cool down on foam roller after workout.

Sitting on Foam Roller:

  • Glute Roll

A glute roll involves crossing one leg, then leaning over to the side of that crossed leg, and using the foam roller to roll out the side of your buttock and outer thigh.

When rolling, the idea is to try to deeply relax the area you are targeting:

  • You’re looking for the sweet spot – the specific place where the muscle feels tight or uncomfortable.
  • Then, you roll the area while taking slow deep breaths with the intention of loosening the tight fibers surrounding that particular place.
Dane Findley helps others cool down and achieve stellar wellness and a healthier physique.
Dane earned a master’s degree in Counseling Depth Psychology from Pacific Graduate Institute. His past professional adventures include being a Therapist and Discharge Planner at a Dual-Diagnosis Hospital Inpatient Treatment Program, Digital Marketing Director for a real estate brokerage, and decades spent as a professional fitness and Pilates trainer. Today, Dane is a Healthy-Lifestyle Advocate and he curates the popular Quality of Life Newsletter – a free weekly update for creative types who want to increase their daily joy. Currently, he’s facilitating the new online course “Silver and Strong: How to Get Fantastically Fit After Age 50,” which helps people learn to eat for lean strength. Click-through for details.

Additional Sources:

Narrative Review of Cool Down Effects – https://link.springer.com/article/10.1007/s40279-018-0916-2

Research of Cooling Down Benefits – https://www.ncbi.nlm.nih.gov

Scientific Validation of Cool Downs – https://simplifaster.com/articles/cool-down-exercise/

More Cool Down Ideas – https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045517