Total Body Stretching Packet
Static Stretch – Total Body These stretches should be performed at the end of every workout. Each stretch should be held for 30 seconds unless otherwise noted. You should feel a nice pull, but the stretch should not be strenuous. Hamstrings on box #1 + #2: do two different angles – bottom foot turned in, and bottom foot turned straight ahead. Hold each for 30 seconds.
Hamstrings on box #3: Reach toward the inside of the down foot.
Adductors: Sit tall with feet together and back/chest up.
Quads - box: Prop back foot up. Squeeze back leg glute and abs; push hips forward and bend the floor knee to lower body down.
Calves – straight leg: stand on step or box with the heels hanging off. Legs should be straight and the weight on the balls of the feet.
Calves – bent leg: stand on step or box with the heels hanging off. Legs should be bent at the knees with the weight on the balls of the feet.
Ext. Rot./Piriformis: Start with the forearms on the ground and the down knee pulled toward the chest. Sit your butt down and back letting your chest sink toward your knee. Stretch should be in the outside of down hip.
Ext. Rot./Piriformis #2: If stretch above is too much, start by doing it on your back. Keeps hips and shoulders flat against ground. Use the hands to pull the knee toward the chest while keeping the lower leg at a 45 deg. angle across the body.
Int. Rot.: Start on your back. Put the right shin against the left knee. Pull your leg toward your chest by using your hands and pulling behind your left thigh. Your right knee should stay in alignment with the right hip the entire time.
Knee to Knee: Start on your back with your feet well outside of your hips. Let your knees fall in toward the center of the body. You should feet a gentle pull down the outside of your hips. Readjust feet as needed to intensify stretch.
Hip Flexors: Start in a split stance; squeeze the glute of the back leg and tighten the abs. Drive the hips forward while reaching the arm up and across the body.
OR:
Prone Lats/back: Start face down on the floor. Sit back on your heels so that your butt is down and your arms are out away from you. Relax your chest down toward the floor letting your arms sink away from you.
Pecs: Prop arm (hand to elbow) against doorframe or solid surface. Push chest forward until you feel a stretch through the chest. 3 angles: elbow below shoulder; elbow at shoulder; elbow above shoulder.
Lats: Grab a pole or doorframe with your thumb up. Keep your arm straight and sink your chest down and your butt back. Squeeze your abs to intensify.
Post. Sh.: Pull your arm across your body by pulling from just above the elbow. Relax the back of the shoulder to help increase the stretch.
Wall Triceps: Start by having your body perpendicular to the wall. Prop the elbow up on the wall and reach your hand down your back. Gently sink your side toward the wall letting your arm relax up and reaching down with your hand. Stretch will be through the back of the upper arm as well as the back of the shoulder.
Forearm Extensors: Start with your arm straight out and your palm pulled down and back toward the underside of your forearm. Apply gentle pressure to the back of the hand.
Forearm Flexors: Start with your arm straight out and your palm facing away from you. Gently apply pressure just below the fingers pulling back toward your body.
Arm Circles: Standing with your arms out to your sides, make small circles gradually getting bigger. Now reverse the direction starting with small circles and repeat. Movement should be smooth not aggressive.
Hamstrings on box #3: Reach toward the inside of the down foot.
Adductors: Sit tall with feet together and back/chest up.
Quads - box: Prop back foot up. Squeeze back leg glute and abs; push hips forward and bend the floor knee to lower body down.
Calves – straight leg: stand on step or box with the heels hanging off. Legs should be straight and the weight on the balls of the feet.
Calves – bent leg: stand on step or box with the heels hanging off. Legs should be bent at the knees with the weight on the balls of the feet.
Ext. Rot./Piriformis: Start with the forearms on the ground and the down knee pulled toward the chest. Sit your butt down and back letting your chest sink toward your knee. Stretch should be in the outside of down hip.
Ext. Rot./Piriformis #2: If stretch above is too much, start by doing it on your back. Keeps hips and shoulders flat against ground. Use the hands to pull the knee toward the chest while keeping the lower leg at a 45 deg. angle across the body.
Int. Rot.: Start on your back. Put the right shin against the left knee. Pull your leg toward your chest by using your hands and pulling behind your left thigh. Your right knee should stay in alignment with the right hip the entire time.
Knee to Knee: Start on your back with your feet well outside of your hips. Let your knees fall in toward the center of the body. You should feet a gentle pull down the outside of your hips. Readjust feet as needed to intensify stretch.
Hip Flexors: Start in a split stance; squeeze the glute of the back leg and tighten the abs. Drive the hips forward while reaching the arm up and across the body.
OR:
Prone Lats/back: Start face down on the floor. Sit back on your heels so that your butt is down and your arms are out away from you. Relax your chest down toward the floor letting your arms sink away from you.
Pecs: Prop arm (hand to elbow) against doorframe or solid surface. Push chest forward until you feel a stretch through the chest. 3 angles: elbow below shoulder; elbow at shoulder; elbow above shoulder.
Lats: Grab a pole or doorframe with your thumb up. Keep your arm straight and sink your chest down and your butt back. Squeeze your abs to intensify.
Post. Sh.: Pull your arm across your body by pulling from just above the elbow. Relax the back of the shoulder to help increase the stretch.
Wall Triceps: Start by having your body perpendicular to the wall. Prop the elbow up on the wall and reach your hand down your back. Gently sink your side toward the wall letting your arm relax up and reaching down with your hand. Stretch will be through the back of the upper arm as well as the back of the shoulder.
Forearm Extensors: Start with your arm straight out and your palm pulled down and back toward the underside of your forearm. Apply gentle pressure to the back of the hand.
Forearm Flexors: Start with your arm straight out and your palm facing away from you. Gently apply pressure just below the fingers pulling back toward your body.
Arm Circles: Standing with your arms out to your sides, make small circles gradually getting bigger. Now reverse the direction starting with small circles and repeat. Movement should be smooth not aggressive.
