Stretching

Let’s get Flexible

This static stretching routine should be done immediately after a cardio workout while muscles are warm. The purpose of this routine is to get more flexible and increase blood flow. The philosophy I’m working on here is: warm muscles are more ready to be stretched and this will increase over all flexibility. Stretching also increases circulation and the extra blood flow helps with recovery.

Standing

  • Praying hands – 10 seconds hands up then 10 seconds down
  • Triceps stretch – 20 seconds right, 20 seconds left
  • Delt stretch – 20 seconds right, 20 seconds left
  • Crisscross arm swings – 20 seconds
  • Reach up and right for 20 sec then up and left for 20
  • Arm circles – 30 seconds
  • Head roll – 30 seconds
  • Wrist circles – 30 seconds
  • Toe Touches – 60 seconds
  • Bicep stretch – 30 seconds right, 30 seconds left
  • Flamingos – 30 seconds right, 30 seconds left
  • Lunge calf stretch – 30 seconds right, 30 seconds left

Floor

  • Butterfly – 30 seconds
  • Straddle – 30 seconds right, 30 seconds left
  • Figure 4 – 30 seconds right, 30 seconds left
  • Half lotus – 30 seconds right, 30 seconds left
  • Pretzel – 30 seconds right, 30 seconds left
  • Lay down and pull Knee to opposite shoulder – 30 seconds right, 30 seconds left
  • Arms out shoulders both touching cross knee over body – 30 seconds right, 30 seconds left
  • Cat and Camel – 30 seconds

Seconds Pro Timer

This static stretching routine should be done immediately after a cardio workout while muscles are warm. The purpose of this routine is to get more flexible and increase blood flow. The philosophy I’m working on here is: warm muscles are more ready to be stretched and this will increase over all flexibility. Stretching also increases circulation and the extra blood flow helps with recovery.

Standing

  • Praying hands – 10 sec hands up then 10 sec down
  • Triceps stretch – 20 sec right, 20 sec left
  • Delt stretch – 20 sec right, 20 sec left
  • Crisscross arm swings – 20 sec
  • Reach up and right for 20 sec then up and left for 20
  • Arm circles – 30 seconds
  • Head roll – 30 seconds
  • Wrist circles – 30 seconds
  • Toe Touches – 60 seconds
  • Bicep stretch – 30 sec right, 30 sec left
  • Flamingos – 30 sec right, 30 sec left
  • Lunge calf stretch – 30 sec right, 30 sec left

Floor

  • Butterfly – 30 sec
  • Straddle – 30 sec right, 30 sec left
  • Figure 4 – 30 sec right, 30 sec left
  • Half lotus – 30 sec right, 30 sec left
  • Pretzel – 30 sec right, 30 sec left
  • Lay down and pull Knee to opposite shoulder – 30 sec right, 30 sec left
  • Arms out shoulders both touching cross knee over body – 30 sec right, 30 sec left
  • Cat and Camel – 30 sec

Seconds Pro Timer

As with any exercise routine you should make sure you are healthy enough before you start. Know your limits and listen to your body. This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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