Dynamic Stretching

 

#1-Standing High Knee/Butt Kick

Kick/Lift Right knee up towards chest while you swing left arm up. Bring Right foot down  stepping on floor then kick Left foot back and up towards glute (Butt Kick) while you swing right arm up. Alternate back and forth (Right High Knee, Left Butt Kick)

15 repetitions (Switch to Left High Knee, Right Butt Kick) 

 

#2-Forward Lunge Lean/Twist/Reach

Hold each position 5 seconds

Start in a lunge position on a mat. Kneel on L. knee with R. leg out in front (make sure R. heel is in front of R. Knee), arms straight down by your side, keep chest and back vertical and head up. Lean forward as far as you can, hold 5 seconds. Push off R. foot, lean back and raise arms straight up while arching your back. Hold 5 seconds. Bring R. arm on inside of R. thigh. Rotate and lift L. arm up and back twisting the upper torso back and to the left. Hold 5 seconds. Perform 3 repetitions. Switch.

#3-Backward Lunge lean

5 each leg

 

#4-Karaoke (Standing)

Start in standing position with feet shoulder width apart, arms straight out to the side, parallel to the floor, palms down (this arm position is called the Airplane position). 

Step and bring right foot/leg behind the left foot/leg. (lean to the left with right arm crossing over your head pushing to the left) and left arm across front of your body (pushing to the right). Push right hip out to the right (stretching obliques), hold 5 seconds. 

Bring arms back out to the Airplane position, hold 5 seconds. Reach down toward toes with both hands keeping both legs straight (stretching hamstrings), hold 5 seconds. Rise back up to Airplane position and bring legs/feet back to the starting position (shoulder width apart) 3 repetitions. (Switch)

#5-Standing Airplane, Field-Goal, Scarecrow, Wings 

(Slow controlled movements, Feet shoulder width apart throughout)

 

Airplane - raise arms out to the side, straight, parallel to floor

 

Field-Goal (Keep arms straight throughout) Bring arms straight back behind yourself, then sweep down by your side and raise all the way up to a referee’s field-goal position (Straight up in the air above head, arms by your ears).

 

Scarecrow (BEND ARMS 90 DEGREES FROM ELBOW TO HAND LEAVING ARM FROM SHOULDER TO ELBOW PARALLEL TO FLOOR)

 

Rotate (rotate HANDS 180 degrees forward as far as you can, keep elbows up, rotate back up to scarecrow position) 

 

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

 

8 repetitions (You may use light hand weights or DB’s to perform or you may perform with no weight and hold palms out throughout)

#6-Right Knee Hug/Left Ankle Grab

Balance on left leg, grab right knee and pull/hug up to chest, hold 5 seconds, release. Balance on right leg, grab left ankle (not foot). Pull L. ankle up to L. glute keeping knees together (hold 5 seconds). Switch.

3 repetitions each side

#7-Standing Single Leg Swing

Start by balancing on right leg (keeping it straight throughout). Lift L. leg (keeping it straight throughout) back while leaning upper body and R. arm forward extending R. arm (keep straight) out in front until both L. leg and R. arm are parallel to floor. Keep head up. Hold for 5 seconds. Return slowly to start position, switch. 

3 repetitions each side

#8-Standing Toe Swipes

Bring R. leg forward and out to he right slightly with toe pointed up and foot resting on heel. Keep leg straight. Bend left leg and reach down toward floor with both arms behind right knee leg and try to touch floor. Bring both arms forward and try swipe on the outside of the right foot. 10 repetitions. Switch

 

#9-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 leg straight and on the floor. Lower (use a 15 second count down) the right leg to the left across your body and down aiming the right foot toward the left hand. Keep both legs straight and both shoulders on the mat. Hold 30 seconds. Switch. 

3 repetitions. Switch

 

#10-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 the right leg up and across your body aiming it toward the left hand. Keep left leg straight and both shoulders on the mat. Hold 30 seconds.

3 repetitions. Switch

#11-Floor Bridge Knee Hug/Bridge Straight Leg

Start face up on mat with legs bent and both feet on the mat. Push off both heels raising hips up to a bridge position. Bring/pull/hug  right knee in toward chest, hold 5 seconds. Release and touch hips and right heel to 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, repeat. 

3 repetitions. Switch.

#12-Walking Inch Worms

Start in a front plank position, straight arms and body straight from neck to ankle. Keep legs straight and arms straight shoulder width apart. Take small 1 inch steps with each foot alternating steps toward your hands. When you reach the point where you cannot perform any more steps without bending legs, stop. Walk hands forward with small hand steps until you are in the original starting/front plank position. 5 reps

#13-Hurdle, Butterfly, Straight Leg, Split

with Resistance Band

Hold each position 30 seconds.

 

Before sitting on mat, grab both handles of the band you will use to stretch with. Band should be secure to wall or solid fixture. Seated on a mat, get into a right leg hurdle position (right leg straight, left leg bent, left foot on inside of inner right thigh. Reach out and let band pull you forward. Try and touch right toe with both hands holding the band handles while you are pulled forward. 

 

Note: If not using a band, just reach out and touch your right toe with both hands. Switch.

 

Butterfly. While still grasping band handles and 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 letting the band pull you forward. 

 

Note: if not using band just reach out with both hands over both feet while driving both knees to floor.

 

Straight Leg. While still grasping band handles and seated on the floor, extend both legs straight out in front of you on mat, toes pointed up. Let the band pull you forward and reach out and touch both toes with both hands holding band handles. 

Note: if not using band, just reach out to touch toes without band.

 

Split. While still grasping band handles and seated on mat, separate both legs as far as you can. Let the band pull your body forward. 

Note: If not using band, reach out and touch each toe with each hand without bending legs.

 

#14-Monster Kick. Raise/Swing right leg as high as you can straight out in front of your body keeping leg straight. Swing/Windmill right arm at the same time you are raising your right leg and touch the right hand to the right foot while your right leg is still elevated. 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

#15-Figure 4

Stand/Balance on left leg, cross right ankle over left knee. Keep arms straight out to side, ear level. Bend Left leg as far as you can lowering to floor and hold for 10 seconds. Stand back up keeping right ankle on left knee. Reach down with left hand and grasp right foot. Lift right foot up as high as you can. Right leg from ankle to knee should be parallel to floor. Hold for 10 seconds. Note: Until you establish balance, you may use right hand to balance near wall or balance bar, otherwise movement should be performed free standing. 3 repetitions. Switch.

 

#16 Forward Lunge, Lean, Reach, Twist (from the lunge position with knee touching mat, lean forward with arms at side (hold), reach and raise arms overhead tilt head backward (hold), twist toward front leg with opposing arm in air (hold). Hold each position 5 seconds x 3 each leg

 

#17-Lateral Lunge

Standing with feet together, Step out/lunge to the right side while keeping 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. 

Try using all five arm positions. (Arms Crossed, Fieldgoal, Scarecrow, Airplane, Wings)

 

#18-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 30 seconds. 3 repetitions. Switch.

#19-Hip Stretch #2

Sit on mat with left leg straight out in front of you. Bend right leg and bring right foot in towards groin touching inner left thigh. Lift left leg and bring left ankle over right knee.

Push left knee down towards floor. Hold 30 seconds. 3 repetitions. Switch.

#20-Horse Kicks

Kneeling on mat face down on mat, arms straight. Lift right leg back and bring hip around and rotate to the right. Change/Reverse direction and go back to the start position with another hip around movement. Bring right knee into chest. Kick back right leg and push off left leg to elevate right leg in air while keeping left leg straight. Hold 5 seconds. 3 repetitions. Switch. 

#21-Knee to Chest/Knee to Elbow/Hip Around

Stand with feet shoulder width apart, arms out to the side, straight at ear level. Lift Right Leg and Bring Right Knee into Chest, lower Right Leg. Lift Right Leg and Bring Right Knee out to touch Right Elbow (keep arms straight, do not lower). Lower Right Leg. Lift Right Leg and bring Bring Hip/Knee Around the right side of your body and touch floor with your right foot behind yourself and to the right. Lift right leg back to start position. 5 times. Switch Legs

 

#22- 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.

#23 - IT Band Stretch

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

#24 - Calf Stretch

 

#25 - Achilles Stretch

#26 - Hamstring Stretch/Inner Thigh Stretch with Resistance Band

Lie on floor (Supine Position-Face up) with band around waist. Place right foot inside of band and raise leg straight up off floor while keeping other leg on floor. Pull band/right leg in toward your chest. Both legs remain straight throughout stretch. Hold 30 seconds.

Then pull band with right leg to the right side down toward floor and hold for 30 seconds.

#27 - Quad Stretch with Resistance Band

Lie down on mat (Prone Position - Face down). Bend right leg 90 degrees. Keep left leg straight. Place band around right foot. Reach back over your body and grab band pulling it over your head while stretching quad. Hold 30 seconds. Switch.

#28 - Cat Stretch/Reach and Extend

Start on mat face down on both hands and kneeling on both knees. Keep arms straight. Arch back. Hold 30 seconds. Reach with right arm underneath left arm close to the floor as far as you can reach to the left. Bring right arm back while placing right hand behind head while twisting right elbow upward.

10 reps. Switch

#29 - Glute/Outer Thigh Stretch against wall

Sit with hips against wall. Rotate and lift legs straight up wall. Bend right leg, and place right foot bottom against wall while lifting hips. Cross left ankle over right knee. Push left knee toward wall and lower hips. Hold 30 seconds. Switch.

#30 - Low Back/Hip/Oblique Stretch

Lie down on mat in the Supine (face up) position. Place arms out to the side, palms down. Keep both legs bent with both feet on top of mat, bottom of feet down. Bring both knees down to the right side keeping both feet stacked on top of each other. Touch bottom knee to mat, keep both knees together and keep shoulders on mat. 

Hold 30 seconds. Switch