DYNAMIC STRETCHING - WARM UP (1 minute per stretch)

There is a neuromuscular inhibitory response to static stretching. Stretching muscles while moving, a technique known as dynamic stretching, increases power, flexibility and range of
motion. Muscles in motion don’t experience an inhibitory response.
Warm-up - You need to make tissues and tendons compliant before beginning exercise.
Focus on Quality - Your joint mobility will improve by doing the exercises correctly and often.
Take it Slowly - Increase speed & range of motion as your muscles loosen. Don’t get injured by forcing the movement from the start.
Move - These are dynamic stretches. No need to stay in a position for a better stretch.

SCORPION (For the lower back, hip flexors and gluteus muscles)
Lie on your stomach, with your arms outstretched and your feet flexed so that only your toes are touching the ground. Kick your right foot toward
your left arm, and then kick your left foot toward your right arm.

HANDWALKS (For the shoulders, core muscles, and hamstrings)

Stand straight, with your legs together. Bend over until both hands are flat on the ground. “Walk” with your hands forward until your back is almost
extended. Keeping your legs straight, inch your feet toward your hands, then walk your hands forward again.

ROTATIONAL SQUATS (Stretch your adductors & abductors dynamically)

Take a wide stance with your feet at a right angle. Squat to one side. Feet at a Right Angle. Point the feet of your Squat leg straight ahead. Feet of
your other leg 90° out. Push Your Knees out. Push the knee of your Squat leg out. Push from the heels, curl your toes up if necessary. Stay Tall.
Look forward, keep your chest up and shoulder-blades back & down. Don’t round your back.

CROSSOVER REVERSE LUNGE WITH TWIST (Dynamic stretch for your hip flexors & lateral hip muscles)
Step back with one leg & put it across your body. Rotate to the opposite side. Your lower back is made for stability, don’t force rotation. Stop when
you feel a stretch in your hip flexor. Stay Tall. Look forward, keep your chest up and shoulder-blades back & down.

PIKE CALF STRETCH (For the calf muscles)

Start in pike position. One foot on the floor with a straight leg, one foot behind your ankle. Raise on your toes. Relax onto heel. Repeat with other leg.

DOWNHILL SKIIER (For the hamstrings)

Start in a squat position, back straight, with elbows resting on the thighs. Extend legs, feel stretch in hamstrings, while keeping back straight.

STRENGTH & STABILITY - AFTER WORKOUT (1 minute per exercise)

3 LEGGED DOG Begin in downward dog (inverted V pike position). Lift left foot off floor and extend leg upward behind you. Do 5 calf raises on
right leg. Bend left knee and bring it in toward chest, then step between hands. Lift hands off floor and bring torso upright and come into a lunge
position as you raise arms straight overhead, palms facing each other. Reverse motion (place palms on floor on either side of left foot, step left leg
back) to return to downward dog. Repeat, lifting right leg.

SEESAW LUNGE Stand with your feet hip-width apart, hands on your hips. Shift between forward and back lunges with same leg, switch legs
and repeat.

SINGLE-LEG HIP RAISE Rest on your back with knees bent so that the soles of your feet in contact with the floor. Hands down by your
sides. Roll your spine off the floor starting with your tail bone and ending when you are resting on your shoulders with your back completely straight.
Breathe in and as you breathe out straighten one of your legs out while maintaining a straight back. Inhale and draw your leg back to the floor.
Repeat with the opposite leg coming down to the mat between sets.

PLANK REACH, RENEGADE AND SIDE PLANK Start in a pushup position, hands in line with your shoulders. Slide your right hand as
far in front of you as possible, and bend your left elbow to lower your body as close to the floor as you can. Return to pushup position. Step left hand
and right hand toward each other so that thumbs touch when palms are down on floor below chest. Lift right hand off floor and bring right arm off
floor with elbow pointing towards sky and thumb against chest. Hold for 1 to 5 breaths, then return right hand to floor next to left. Cross right foot over
left foot so that both make contact with the floor and rotate right arm in arc until it is pointed up. Return to pushup position and repeat with left side.

FLOUNDER Lie face up on floor, arms extended behind head. Lift torso off floor 45 degrees, bringing extended arms directly in front of you at
shoulder level, as you bend knees 90 degrees and raise legs together so that shins are parallel to floor (V-sit). Maintaining V-sit position, rotate
shoulders and arms toward right and knees toward left. Switch directions (shoulders rotate left, knees right). Return to center and lower.

PRAISE MANEUVER Positioned in relaxed stance with feet shoulder width apart. Pivot forward at waist by about 20-30 degrees, squat down
with hips and knees slightly bent, and slightly arched back (neutral lordotic spine). Reach arms forward, elbows and wrists together with the palms up
and thumbs outward. Rotate from the shoulder upward at about a 45-60 degree angle. Hold position for 10 seconds, relax and repeat.

WALL SQUATS Face a wall, just three to four inches from your nose, with your feet spread a little more than shoulder width apart. Sink down
until your thighs are parallel with the floor, then standing back up. Keep your heels on the mat, knees over your toes, and your lower back arched.
STATIC STRETCHING - COOL DOWN (1 minute per stretch)
Stretching prepares you for movement, reduces strain when you are active, improves your range of motion, reduces your chance of injury, reduces
muscular tension and promotes circulation. Stretch before and after exercise: Warm-up stretching eases the muscles into action, whereas warm-down
stretching returns the fatigued muscle to its normal relaxed length, enabling recovery from exercise. Ankles, hips and lumbar portion of the spine are the
critical areas of flexibility for rowing. All stretches should be held for 30 seconds and done twice to each extremity or side. Never bounce while stretching.
This will result in damage to the muscle causing tearing of the fibers eventually leading to pain, soreness, tightness, and potential dysfunction.

OPossum Quadriceps, psoas muscles & the tissues of the anterior thigh
Position: Side-lying with top knee bent, extend your hip. With your hand holding the
top of the foot, opposite arm will cradle your head.
Motion: Pull the foot backwards and up bending the knee and extending the hip. Pain
should never be felt in the knee joint.
FIGURE FOUR Gluteals & posterior hip musculature
Position: Lying on your back right leg to a 90° angle, place the left foot onto the front
of the right knee, using your right hand to hold the leg.
Motion: Use the left hand to push onto the left knee extending your elbow. Pulling the
leg closer to the body will enhance the stretch. No pain should be felt in the knee joint.

TOE TOUCH Hamstrings & calf muscles
Position: Sit with leg to be stretched extended on the ground with toes pointed
upward. Opposite leg should be bent with bottom of foot touching the straight leg.
Motion: Move hands along the leg toward the toes, bending from the waist, keeping
your back straight. Make sure to fully extend your knee.
LAYOVER Iliotibial Band, Lateral Hip, & Lumbar Paraspinals
Position: Lying on your back, bend your hip and knee to 90°, place your opposite
hand on the knee while keeping the opposite leg extended straight.
Motion: Gently pull knee and leg across the center of body, turn head toward opposite
side and extend arm. Keep shoulders flat on the ground!

HIP FLEXOR Psoas & Anterior hip
Position: In 1/2 kneeling position, with right foot flat and knee at 90°.
Motion: Gently lean body forward over front foot, keeping back and torso straight,
while extending the hip. Keeping your back up straight will enhance the stretch.
PRETZEL Thoracic, Lumbar Paraspinals, Lateral Rotators of the Hip, and Ribs
Position: Sitting with one leg bent over and extended opposite leg. Rest your elbow
on the bent knee.
Motion: With the opposite arm resting on the ground use the elbow resting on the bent
knee to rotate your body slowly and turn. Relax your Hips!

WALL Gastrocnemius, Soleus, & Achilles Tendon
Position: Standing facing a wall or tree, separate your feet,
elbows straight and hands on wall/tree.
Motion: Slowly bend the forward knee, keeping your back
straight, bending your elbows and moving your body toward
the wall/tree.
Keep the heel of the back leg touching the ground. Don’t let it
lift up! Keep your toes pointed straight.
ARM Posterior Rotator Cuff, Capsule & shoulder
Position: Standing with arm in front of you with our elbow
bent, use the opposite hand to hold underneath, just above
the elbow.
Motion: Slowly pull across your body toward the opposite
shoulder. Stretch should be felt behind the shoulder. Pain
should never be felt in the front of the shoulder while doing
this stretch.
WRIST Forearm, wrist & Wrist Flexors
Position: Standing with arm extended in
front of you at 90°, use your opposite hand
to grasp the fingers.
Motion: Slowly pull back fingers until they
are pointing upward. Stretch should be felt
in the forearm and not the wrist joint.