Stretch Testing

Do each stretch with your checklist in hand.

Check off all the stretches that are tight.

The checklist becomes your custom stretch routine.
(Ignore all other stretches)

Retest yourself every 6 months until you know

intuitively what stretches you need without testing.
How To Stretch
Stretch in a pulsing motion.
(No long holding)

Take long, drawn-out breaths and

pulse with your breath.

Each exhale, stretch.

Each inhale release.

Do as many reps as it takes to get a noticeable

increase in range of motion.

Be gentle. It IS possible to hurt yourself.

Treat tight muscles like you'd treat a crying baby.

Do it EVERY DAY.
Before exercise, before surfing, or on its own.
To accelerate the progress you can stretch as many
times as you like throughout the day.
 1. Neck Front & Back

From a standing
position.

Tilt your head straight

back on an inhale.

Assist with your hands

Tilt your head forward

on an exhale.

Tuck your chin into

your chest.
 2. Neck Sides

Place 1 hand behind

your back.

Get it as low down

your spine as possible.

Look to the opposite

side, then look down
at your shoulder.

REPEAT
OPPOSITE SIDE.
 3. Chest

Bend your arm at 90 degrees.

Place it up against the wall.

Turn you chest/shoulders away from the wall

 4. Hips/Trunk

Place 1 arm on the wall.

The leg closest to the wall goes behind.

Place the other hand on your outside hip, and push

down and towards the wall.

REPEAT OPPOSITE SIDE.

 5. Hip Flexors/Quads

Step 1 leg forward.

Aim to get your knee

over your toes.

Get your hips as low as

possible.

Reach back and grab

your back foot.

Pull it towards your

body.
 7. Hips

Sit on the floor with

your legs stacked in
front of you.

Get both knees down

as far as you can.

Hinge at the hips and

lean as far forward as
possible.
 8. Hamstrings

Stick your legs out

directly in front of you.

Keep your knees locked.

Reach across and

touch your far side toe.

Alternate each side,

back and forth.