Stretch Routine
1. Side of Neck Stretch
- Feet shoulder-width apart
- Pelvis square to the ground
- Hips directly under shoulders
- Ears over shoulders
- Keep nose straight ahead
- Tilt right ear to right shoulder
- Do not let nose point down
- Aim for 45-degree tilt
- Repeat on the other side
2. Front of Chest Stretch
- Right arm perpendicular to the ground
- Hook hand onto a wall for support
- Extend fingers backward to open forearm and hand fascia
- Feet planted square on the ground
- Rotate body away from the side being stretched
- Turn neck and torso away from the wall
- Repeat on the other side
3. Hip Flexor Stretch
- Right hand on a chair for support
- Pull left leg back
- Aim for left thigh to be parallel to the ground
- Hinge at the waist and move forward
- Body should form a “T” shape
- Right leg on the ground, torso, and left thigh forming the top of the “T”
4. Side of Leg Stretch (Ilotibial Band)
- Stand facing away from a wall
- Left hand on the wall for support
- Left foot planted on the ground
- Right foot crosses in front of the left leg
- Right hand on right hip, pushing hip toward the wall
- Stabilize using the wall
- Breathe deeply for 30 to 60 seconds
- Repeat on the other side
5. Hamstring and Back Stretch
- Feet shoulder-width apart
- Hinge at the waist
- Bend over and touch toes
- Let head and neck relax and hang
- Hold for 30 to 60 seconds
- Stretch targets calves, hamstrings, buttocks, and lower back
6. Wrist Extensor and Flexor Stretch
- Hold arm straight with elbow locked
- Push wrist down with the other hand
- Pull forehand toward the body, keeping fingers straight
- Hold until the stretch sensation or burn goes away
- To stretch flexors, keep arm straight, pull fingers up
- Push palm forward and pull fingers back toward the shoulder
- Hold for 30 seconds or until the stretch sensation or burn goes away
