Dynamic Stretching

 

#1-Standing Right High Knee (left arm swing)/Left Butt Kick (right arm swing) 

15 each leg (Switch)

 

 

#2-Karaoke (standing)

Start with hands out to the side (Airplane position), feet shoulder width apart, Bring right foot behind the left foot (lean to the left with right arm overhead pushing left and left arm across front of waist pushing right, push right hip out to the right, hold 5 seconds) back to Airplane position, touch toes (hold for 5 seconds) Repeat other side.

3 each side.

 

#3-Standing Airplane,Fieldgoal,Scarecrow,Wings

Airplane (raise arms out to the side, straight, parallel to floor)

Fieldgoal (bring arms straight back, then sweep down by your side and raise all the way up to a referee’s fieldgoal position

Scarecrow (bend arms 90 degrees)

Rotate (rotate arms 180 degrees forward, keep elbows up, rotate back to scarecrow position) 

Wings (place hands behind head, elbows bent, push elbows back squeezing the shoulder blades together)

8 reps 

Try movement with palms out.

 

#4-Right Knee Hug/Left Ankle Grab 

Balance on left leg, grab right knee and pull up to chest, hold 5 seconds, release, balance on right leg, grab left ankle, pull ankle up to glute keeping knees together (hold 5 seconds). Switch

3 each side

 

 

#5-Standing Toe Swipes (step with straight right leg out in front of left leg, bend left leg, reach down try to touch floor and swipe the right foot (hamstring) switch/Lateral Lunge After swiping both legs/toes, place hands in the fieldgoal position and side lunge to each side. Repeat. 

8 reps

 

#6-Supine (face up) Scorpion on Floor

Start lying face up on mat with arms straight out to the side, palms down, right leg straight in the air, and left left straight and on the floor. Lower (15 second count down) the right leg down to the left hand. Keep both legs straight and both shoulders on the mat. Hold 10 seconds. Switch. 

3 reps each side

 

#7-Prone (face down) Scorpion

Start lying face down on mat with arms straight out to the side, palms down, right leg bent 90 degrees, left straight and on the mat. Lift up (10 second count) the right leg and angle it over your body and try to touch the left hand. Keep left leg straight and both shoulders on the mat. Hold 10 seconds. Switch. 

3 reps each side

 

#8-Floor Bridge Knee Hug/Bridge Straight Leg

Start face up on mat, bridge lifting hips off mat by pushing off both heels, bring right knee in toward chest, hold 5 seconds. Release and touch hips to the floor. Bridge again lifting both hips, lift right leg up to straight position and pull in toward chest, pull with one hand above knee and with the other hand push below the knee (object is to get leg as straight as possible). Hold 5 seconds, release touch and switch. After two repetitions, perform the last set by lowering the opposing leg you are stretching to get more hamstring flexibility. 

3 each side.

#9-Hurdle, Butterfly, Straight Leg, Split

Hold each position 5 seconds.

 

Seated on a mat, get into a right leg hurdle position (right leg straight, left leg bent, left foot on inside of inner thigh. Reach out and touch right toe with both hands. 

 

Do the same for the left leg.

 

Butterfly. Seated on mat, Bend both legs and bring both feet into your groin/inner thigh area with the bottoms of you feet facing each other. Drive you knees to the floor while reaching out over your feet.

 

Straight Leg. Seated on the floor, legs straight, toes pointed up, reach out and touch both toes with both hands.

 

Split. Seated on mat, both legs separated as far as you can separate, reach out and touch each toe with each hand at the same time. 

 

#10-Monster Kick. Kick right leg as high as you can straight out in front keeping leg straight. Swing right arm at the same time as  the right leg and touch right foot with right hand. Repeat with right leg/left arm. Repeat with right leg/ both arms.

 

Switch to Left Leg, left arm. Left leg right arm. Left Leg both arms.

5 reps each side

 

#11 Lateral Lunge-Step out/lunge to the right side with left leg straight. Shift body in the opposite direction by lunging to the left side with right leg straight. Bring left leg back to center. Use all arm positions for each of the 5 reps. (Arms crossed, Fieldgoal, Scarecrow, Airplane, Wings)

 

#12 Hip Stretch #1-Sit on mat, right leg straight and out in front. Lift left ankle over right knee. Pull left knee into right shoulder. Hold 20 seconds. Switch.

 

#13 Hip Stretch #2-Sit on mat. Bend right leg and bring right foot in towards groin. Lift left leg and bring left ankle over right knee.

Push left knee down towards floor. Hold 20 seconds. Switch.

 

#14- Hacky Sack

Stand with feet shoulder width apart, knees slightly bent. 

Right Leg

Front position. Bend right leg and bring right foot up to left hand (do not reach down), touch left hand.

Rear position 1. Bend right leg back and kick right foot out to the right and touch right hand (do not reach down) outside and to the right of your body.

Rear position 2. Bend right leg back and kick right foot in and to the left and touch left hand (do not reach down) behind your body.

 

Left Leg

Front position. Bend left leg and bring left foot up to right hand (do not reach down), touch right hand.

Rear position 1. Bend left leg back and kick left foot out to the left and touch left hand (do not reach down) outside and to the left of your body.

Rear position 2. Bend left leg back and kick left foot in and to the right and touch right hand (do not reach down) behind your body.

 

#15 - IT Band Stretch

Lie down on mat on right side. Grab left ankle (not foot) with left hand. Lift left knee up then touch left foot to floor behind your right leg. Lift your right leg and place right foot on top of left knee. Push down towards floor. Hold 30 seconds. Switch.

 

#16 - Calf Stretch

 

#17 - Achilles Stretch