Cool down/stretching after training?

BigSiv

Orange Belt
@Orange
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I have started Stronglifts 5x5 twice a week to supplement my BJJ training and to keep my body in okay shape. Before lifting and BJJ I do DeFranco's Limber 11 to warm up and help with mobility. I don't know what to do after training though. Sometimes I do static stretches with my team mates after BJJ but never anything after lifting. What cool downs or stretches are recommended to aid in mobility and recovery?
 
You can do the limber eleven again.
 
I usually do a small full body foam roller and stretching stick routine..takes about 5 - 10 mins
 
I always do static stretching after a workout. Never before, that is just mobility and dynamic stuff, but static after a workout makes my body feel a lot better.
 
I second the foam roller.. After lifting I foam roll and stretch for 10-15 as well
 
Why not get the best of both worlds? Dynamic/mobility work pre-training, static stretching post. Particularly for a sport like bjj where flexibility is a huge asset.
 
Find your tight muscles and stretch them afterwards.
 
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