Static Stretches – 5 Minutes
Note: These are listed in alphabetical order. We have also provided direct links to the source of the materials below.
Each of these stretches should be held for 10 seconds with 10 second breaks.
While sitting on the floor with a straight back and tight core, bring each foot inward. Feet should be touching and your legs should make a diamond shape. Grab your feet with your hands. Place your elbows on the inside of your knees. Slowly lean forward from the hips. Once you feel the stretch in your hip flexors, hold for 15 to 30 seconds. Slowly rise and repeat.
Cat Back Stretch
Kneel on a mat with your hands and knees shoulder-width apart. Pull your abs in, hunch your back up and flex your spine. Hold the stretch and then release to the starting position.
Cobra Abdominal Stretch / Old Horse Stretch
Lie face down with your hands under your shoulders. Point your feet downwards to lengthen your spine. Slowly push your torso up as far as you comfortably can – try to get your hips to rise off the floor slightly. Hold the stretch and then lower down to starting position.
Sit on a mat and extend your right leg out to the side. Bend your left leg and place the foot against your inner right thigh. Lean forward from the hips and reach for your ankle as comfortably as you can. You should feel a slight pull in the hamstring. Hold the stretch and then repeat on the left leg.
Stand tall with your head facing forward. Lower your left ear to your left shoulder as far as is comfortable. Place your left hand on your head, just above the right ear and gently pull the head a little further to the left side to feel the stretch on the right side of your neck. Release the stretch and repeat on the other side.
Stand tall and bring your right arm across your upper body, holding it with your left arm just below or above the elbow. Hold the stretch and then release. Repeat the stretch with the left arm.
Standing Quadriceps Stretch
Stand next to a wall or stationary object to support your balance. Grasp the top of your right ankle or forefoot with your right hand and pull the ankle or foot towards your buttocks. Straighten the right hip by moving your knee slightly backwards and making sure it faces the floor. Don’t let your knee flare out towards the side Hold the stretch and repeat on the left leg.
Straight-Leg Calf Stretch
Stand a few inches away from a wall, facing it and place both hands on the wall with your arms extended. Lean against the wall and bend on leg forward with the other leg extended straight back. Your feet should both be facing forward. Push the rear heal to the floor and bring the hips slightly forward. Hold the stretch and repeat on the other leg.
Source: “WorkoutLabs” – http://workoutlabs.com/exercise-guide/