Stretching Routine

 

(try to stretch 3 times a week)

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1. Dynamic warm-up (5-7 min)

• Downward dog alternating calf stretch.

• Arm swings/big shoulder circles. Barbell L-stretch. Two new shoulder stretches we learned (see video)   

• Hip openers (leg swings, 90/90 hip switches)

• Cat-cow and quadruped rocking. 

2. Static & deep stretching (15-20 min)

• Hip flexors, quads, glutes, hamstrings, lats, butterfly, pigeon, straddle, standing pike, deep squat, downward dog hold, beauty queen

• Add breathing and active engagement (e.g., contract-relax in hamstring stretch)

3. Strength & Prehab (5-10 min)

• Elbow PT

• Core stability (plank variations or dead bugs). Reverse clamshell.

• Rotator cuff band work

• Balance work (Single-leg exercises (see video), BOSU, or towel balance)

4. Cool-down (3-5 min)

• Light static neck, back, and shoulder stretches

• Deep breathing, child's pose, side bends

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