Static Mobility Complex
Hold each position for 20-30 seconds. Concentrate on 1) relaxed breathing and 2) working through each position with the goal of becoming more flexible. ½ way through each (10-15 seconds) try to go a little farther into each stretch (uncomfortable but tolerable).
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1. Straight Leg Calf (R & L)
2. Bent Knee Soleus & Achilles R&L
3. Vertical Column Side Stretch (Right)
R hand w/ thumb down reaching over top / Standing on R leg - Cross L leg over top and use L hand to push hip away – Slowly rotate hip backwards – Slowly rotate hips forward
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4. Vertical Column Side Stretch (Left)
L hand w/ thumb down reaching over top / Standing on L leg - Cross R leg over top and use R hand to push hip away – Slowly rotate hip backwards – Slowly rotate hips forward
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5. Glute Stretch (R & L)
Flat on your back w/ R over L - Sink back of the neck & tailbone to the floor.
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6. Paraspinal Stretch
Both feet out in front – Gently roll the spine forward – Keep the feet and ankles together and pull the toes back towards the head.
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7 & 8. Hamstring & IT-Band Stretch
Cross your R over your L – Turn your knee caps in on one another making the knee caps “kiss” – gently reach forwards through the “V” that you’ve created w/ your feet.
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9, 10, 11. Hamstring, Adductor & Back Stretch Complex
Legs wide and reach w/ both hands to the Middle (9), Right (10), and Left (11)
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12 & 13. Butterfly Complex
Adductors - Soles of the feet together – Pull torso down and symmetrically work knees towards the floor to stretch the adductors (12). Ankle Stretch – Pull toes up as you sit tall (13).
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Lat & Hamstring Combos
14. Left Lat Stretch
R knee bent – w/ thumb pointing down, L hand grabs the outside of the R heel – Slowly start extending the leg forward until you get a stretch down the left side of the torso
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15. Spinal Rotation Right
R leg – Cross L over top- Keep the torso tall and slowly rotate L.
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16. Left Glute Stretch
With a tall torso “hug” the knee – Pull your right leg up underneath you if you can.
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17, 18 & 19. Switch sides for 14, 15, and 16
Right lat stretch, spinal rotation left, right glute stretch
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Z-Stretch Complex
20. Right Quad Stretch
R heel to butt – Twist to the L – Gently drop down to your L elbow.
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21. Right Hip Stretch #1
R knee set at 90 degrees – Cross L foot over the R knee to hold it down – Sit back on both hands and gently twist the right butt cheek towards the floor.
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22. Hip Stretch #2
(L) knee set at 90 degrees – Shoot R leg straight back as far as possible - lay down across your calf – Reach R hand out as far away as possible - Place L hand behind your back.
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23) Left Quad Stretch 24) Hip Stretch #1 (L) 25) Hip Stretch #2 (R)
