Stretch Routine:
- Side Stretch
- Ear to shoulder.
- Nose straight ahead.
- Rotate nose up to the left.
- Option: Hold arms behind for more stretch.
- Repeat on the other side.
- Front of Chest Stretch
- Right arm parallel to the ground, hook hand onto a wall.
- Extend fingers backward.
- Feet planted square, rotate body away from stretching side.
- Repeat on the other side.
- Rotator Cuff and Posterior Shoulder Stretch
- Right arm across the body, parallel to the ground.
- Grab elbow with the left hand, pull close to the body.
- Turn torso, face, and neck in the direction fingers are pointing.
- Repeat on the other side.
- Quadriceps Stretch
- Stand, hold a wall with the right hand.
- Pull left heel to buttock, grab the ankle with the left hand.
- Hold the foot and heel close to the buttock.
- Repeat on the other side.
- Hip Flexor Stretch
- Right hand on a chair for support.
- Pull left leg back, thigh parallel to the ground.
- Hinge at the waist, body in a T position.
- Repeat on the other side.
- Side of Leg (IT Band) Stretch
- Face away from a wall, left hand on the wall.
- Left foot planted, right foot crosses in front.
- Right hand on the right hip, push hip toward the wall.
- Hold for 30 to 60 seconds.
- Repeat on the other side.
- Buttock and Lower Back Stretch
- Lie flat, head down, left leg flat.
- Lift right knee, reach behind the hamstring, and pull the knee to the chest.
- Repeat on the other side.
- Front of Shoulders Stretch
- Grab hands behind, lift away from the body, reach back and up.
- Hold for 20 to 30 seconds.
- Keep ears over shoulders.
- Lower Chest Stretch
- Right arm at 45° above horizontal, palm on a wall.
- Extend wrist and fingers backward.
- Turn body away, including head and neck.
- Repeat on the other side.
- Wrist Extensor and Flexor Stretch
- Arm straight, elbow locked, push wrist down.
- Use other hand to pull the forehand toward the body, fingers straight.
- Hold until the burn goes away.
- Stretch flexors by pulling fingers up, push the palm forward.
- Hold for 30 seconds or until the burn goes away.
- Upper Back Stretch
- Reach round out front, left hand on the back of the right one.
- Push away, stay straight, open upper back muscles.
- Hold for 5 to 10 seconds, repeat 5 to 10 times.
- Hip and Spinal Stretch
- Sit on the ground, legs out front.
- Bend left leg, lift left foot over the right knee, foot flat.
- Turn upper body to the left, hook right elbow on the outside of the left knee.
- Deep breathing, hold longer if needed.
- Repeat on the other side.
- Anterior Shoulder Reach Stretch
- Walk fingers up the wall, get comfortable without sharp pain.
- Breathe gently, go further into the stretch slowly.
- Repeat for the other shoulder.
- Inside Groin and Hamstrings Stretch
- Sit with torso 90° to legs, legs straight out in a V shape.
- Lean palms on the floor, glide out between legs.
- Keep body hinged at the waist, not rounding out.
- Full Body Stretch
- Stand, feet shoulder-width apart, pelvis square.
- Shoulders over pelvis, ears over shoulders, arms up straight.
- Hold, deep breathe.
- For more stretch, go up on tippy toes, reach the sky.
