JIM D. STRETCHES 

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.

 

 

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 15 seconds. Reach down toward toes with both hands keeping both legs straight (stretching hamstrings), hold 15 seconds. Rise back up to Airplane position and bring legs/feet back to the starting position (shoulder width apart). (Switch)

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

 

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. Switch

 

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.

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.

 

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.

Hamstring Stretch/Inner/Outer 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 keeping both shoulders on the mat and hold for 30 seconds.

 

Then pull band with right leg to the left side down toward floor keeping both shoulders on the mat and hold for 30 seconds. Switch to left leg.

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.

 

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

Foam Roller (Deep Tissue)

Select a foam roller to your desired tolerance.

White = easy

Green/Blue = slightly firmer

Black = hard

 

Roll face up for:

Upper Back, Middle Back, Low Back, Tail Bone, Hamstrings, Calf’s

 

Roll Side lying for:

IT Band, Hip, Shoulder, Lat, 

 

Roll Face Down for:

Quads, Chest, Shoulder