Stretching Plan

This sub-page of Fitness, documents my plan for stretching.

Morning (before breakfast)

Warm-up, namely:

  • Joint rotations from fingers to toes (wiggle, wiggle)
  • 10 squats
  • 10 standing cross-body toe touch
  • 10 jumping jacks
  • 10 reverse-lunges

Dynamic stretches (decrease over time), namely:

  • Arm circles (4×10)
  • Arm swings front to back (4×10)
  • Leg swings, front (4×12 per side)
  • Leg swings, side (4×12 per side)
  • Leg swings, back (4×12 per side)
  • Standing bend to front / lean-back (15x)

Before sports

Warm-up (same as above)

Dynamic stretches (same as above)

Weightlifting specific stretches, namely:

  • Pass-through with pvc (10, lx5, rx5)
  • Cossack squat (10x l-to-r-to-l)
  • KB/barbell on knee stretch (2×10 per side)
  • Slow ATG squats + reach (10x, can hold onto rack)
  • Rotator cuffs (1.25kg)
  • Slow mountain climbers (10x per side)
  • Thoracic extension (1 min total)
  • Snatch progression (3x per position)

After sports (4x p/w, Mo/We/Fr/Su)

Isometric stretches (one per body part, choose from list):

How to: 5sec tension, 3sec rest, 5 reps, 30sec end, rest 1min, x3 sets

Start with shorter (end) time of tension, increase over time

  • Shoulders: lay face down, arms forward stretched, raise thumbs up OR
  • Shoulders: lay face down, arms 90 degrees, raise hands
  • Shoulders: stand, hold pvc pipe at shoulder width, move overhead
  • Shoulders: stand, hold pvc pipe behind back, hands up/down get closer
  • Trunk/Back: foam roll on back, PNF tension OR
  • Trunk: stand, move upper body sideways OR
  • Trunk: sit or sit on knee, twist sideways
  • Abdomen: lay on front, move upper body up OR
  • Abdomen: same, but grab feet too
  • Inner thigh: middle split PNF hold OR
  • Inner thigh: sumo squat OR
  • Inner thigh: sit on knee and hands, raise one leg sideways (pissing dog) OR
  • Outer thigh: lay on back, one leg across, with band OR
  • Outer thigh: sit one knee bend forward, other leg behind, bend over OR
  • Outer thigh/Hip: sit with legs in 90degrees, lift back foot
  • Front thigh/Hip: one knee forward, other leg back, stretch hip forward OR
  • Front thigh: stand, fold one leg backwards, pull back (upper body can go forward)
  • Front thigh: sit on knee and foot, move hips forward OR
  • Front thigh: stand, pull foot backward (lean forwards) OR
  • Front thigh: sit on knee and foot, pull foot backward
  • Front thigh/Hamstrings: middle split PNF
  • Hamstrings: stand or sit, grab foot, pull it towards you OR
  • Hamstring: lay on back, pull feet towards face OR
  • Hamstring: stand, foot on table, tilt upper body forwards / back leg backward OR
  • Hamstrings/Back: Sit and pull upper body forward (pancake)
  • Calf/Ankle: KB/barbell on knee stretch OR
  • Calf/Ankle: bend over, grab foot, pull it towards you OR
  • Calf/Ankle: stand on stairs, one foot, push heel down OR
  • Calf/Ankle: stand on stairs, one foot, push knee forward

Relaxed stretches (optional):

How to: 30 sec in deep position, can repeat after 60 sec rest (180 sec better?)

  • Shoulders: sit on hands and knees, hands forward, chest down
  • Calf/hamstring: sit, pull toes towards face
  • Inner thigh: lay in split position with support OR
  • Inner thigh: lotus position (not with hands)
  • Hamstrings: stand/bend/lay and pull foot towards face
  • Front thigh: stand and pull knee backwards OR
  • Front thigh: sit on knees, butt on foot, lean backward
  • Back: foam roll
  • Ankle/Hip: deep squat
  • Ankle/Hamstring: Cossack squat

Walk it off (5 minute walk)

Non-sport days (afternoon)

Dynamic stretches (same as above)

Relaxed stretches (same as above or follow-along)