Disclaimer: While this workout plan has been created with your safety in mind, all physical activity caries a small risk of injury. Please take your own safety into consideration and don’t do anything you are not comfortable with or don’t feel safe doing.
Below are a few static stretching and dynamic movement exercises you may find useful as a post exercise cool down routine. You may find the need to target specific muscles, and I can provide exercises, stretches, and dynamic movements to cover your specific needs.
Hip and trunk muscle stretch
This stretch is good for loosening up the hip muscles, and the side bend addition stretches the core/trunk muscles. It’s a two part exercise.
Start with just the hip/leg movement for about 5 reps with no hold time, and then add the trunk lean for the repetitions and hold time listed below.
Repetitions: 2 with a 10-20 second hold
Tempo: Slow and controlled movement feeling the muscles stretch
Sets: 1
Weight: None
Rest between sets: none
Wrist mobility and stretching
Wrist Warm up before stretching
Repetitions: 5-6 left, 5-6 right
Tempo: Slow and controlled movement
Sets: 1
Weight: none
Rest between sets: none
Wrist Flexor Stretch
Press your palms and fingers together and push down gently to feel the stretch. Breathe out as you increase the stretch range, but continue to breathe normally while holding the stretch.
Repetitions: 1
Tempo: Hold for 20 seconds
Sets: 1 – 2 or more if you feel you need it
Weight: none
Rest between sets: none
Wrist Extensor Stretch
Press the backs of your hands together and gently push up to feel the stretch. Breathe out as you increase the stretch range, but continue to breathe normally while holding the stretch.
Repetitions: 1
Tempo: Hold for 20 seconds
Sets: 1 – 2 or more if you feel you need it
Weight: none
Rest between sets: none
Triceps Stretch
Raise one arm up overhead. Bend the elbow back and with the opposite hand gently pull back to feel a stretch. Hold for the time listed. Breathe out as you increase the stretch range, but continue to breathe normally while holding the stretch.
Repetitions: 1 left 1 right
Tempo: Hold for 20 seconds
Sets: 1 – 2 or more if you feel you need it
Weight: none
Rest between sets: none
Shoulder Posterior Stretch
Hold one arm out to the side, keeping it straight bring it towards your opposite side, with the other hand gently pull it back to feel the stretch in the outside of your arm and shoulder. Breathe out as you increase the stretch range, but continue to breathe normally while holding the stretch.
Repetitions: 1 left 1 right
Tempo: Hold for 20 seconds
Sets: 1 – 2 or more if you feel you need it
Weight: none
Rest between sets: none
Shoulder Anterior Stretch
Using a vertical support like a door frame or a wall press the inside of your forearm and palm of your hand against the wall. Stand with a staggered stance with the forward foot on the same side as the wall. Gently press into the support and feel the stretch in the chest muscles and front of your arm. Breathe out as you increase the stretch range, but continue to breathe normally while holding the stretch.
Repetitions: 1 left 1 right
Tempo: Hold for 20 seconds
Sets: 1 – 2 or more if you feel you need it
Weight: none
Rest between sets: none
The everything stretch
This stretch covers a lot of muscles. There are many parts to it and to get the benefit you have to get all the muscles and limbs in the correct places. Some pointers are below:
- Keep your forward (bent) knee in line with your hip
- Keep your back leg extended and straight
- Slowly rotate your arm up and and down by rotating your torso at the shoulder
- Don’t allow your hips to move
Repetitions: 5 left 5 right
Tempo: Go slowly and increase the range with each rep if you can
Sets: 1 – 2 or more if you feel you need it
Weight: none
Rest between sets: none