ULTIMATE FLEXIBILITY
COMPREHENSIVE FLEXIBILITY ROUTINES
BY CEOOFOLYMPUS
Why stretching is important
Stretching is important for increasing your
flexibility and mobility, while also
simultaneously decreasing your chances of
being injured.
Benefits of a flexibility routine
Improved flexibility
Improved muscle and joint mobility
Reduced muscle soreness
Greater ability to exert force through a wider
range of motion
Improved posture
Better warmup and cooldown
This ebook includes
3 upper body flexibility routines
3 lower body flexibility routines
3 full body flexibility routines
stretches for wrist pain and mobility
When and which routines to do
You can choose to do any of these routines, I
recommend that you do them on your rest
days or after your workouts as a cool down.
UPPER BODY ROUTINES
Upper body routine 1
Wrist extension 1: 30 Wrist extension 2: 30 Wrist flexion: 30
seconds seconds seconds
Child’s pose: 30 Shoulder extension: Cobra pose: 30
seconds 30 seconds seconds
seated side bend: 30
Cat cow: 30 seconds
seconds
Upper body routine 2
Wrist extension 1: Wrist extension 2: Wrist flexion: 30 finger stretches:
30 seconds 30 seconds seconds 30 seconds
Cat cow: 30 overhead Tricep
Table top shoulder/chest
seconds stretch: 30 seconds
stretch: 30 seconds
Standing ab stretch: Standing side bend: 30
Neck side stretch: 30
30 seconds seconds seconds
Neck side stretch: 30 Neck flexor stretch: Neck extensor
seconds 30 seconds stretch: 30 seconds
Upper body routine 3
Hands behind back
Wrist extension: Wrist flexion: 30
Shoulder flexor stretch:
30 seconds seconds 30 seconds
Shoulder hug/back
bar dead hang: 30 Wall abdominal stretch:
stretch: 30 seconds
seconds 30 seconds
Wall side stretch: 30
seconds
LOWER BODY ROUTINES
Lower body routine 1
Wall calf stretch: Single leg hamstring Wall quad stretch:
30 seconds stretch: 30 seconds 30 seconds
Pigeon pose: 30 Butterfly stretch:
seconds 30 seconds
Lunge: 30
seconds
Lower body routine 2
Wall Calf stretch: 30 Seated forward fold: wall quad stretch:
seconds 30 seconds 30 seconds
Single leg hamstring Pancake stretch: 30
stretch: 30 seconds seconds
Deep squat hold: 30 Glute stretch: 30
seconds seconds
Lower body routine 3
Standing single leg Standing squad
forward fold calf stretch hamstring stretch: 30 stretch:
variant: 30 seconds seconds 30 seconds
90/90 stretch: Standing pancake: 30
30 seconds seconds
Twist: 30 seconds
FULL BODY ROUTINES
Full body routine 1
Shoulder extension: Cat cow: Cobra pose:
30 seconds 30 seconds 30 seconds
Standing forward Standing quad
fold: 30 seconds stretch: 30 seconds
Twist: 30 seconds
Full body routine 2
Table top shoulder/chest Arched yoga bridge: 30 Wall abdominal stretch:
stretch: 30 seconds seconds 30 seconds
Standing pancake: 30 Wall quad stretch: 30
seconds seconds
Deep squat hold: 30
seconds Pigeon pose: 30 seconds
Full body routine 3
Bar dead hang:
Child’s pose: 30 seconds 30 seconds
Standing abdominal Seated forward fold:
stretch: 30 seconds 30 seconds
Standing quad Glute stretch:
stretch: 30 seconds 30 seconds
STRETCHES FOR WRIST PAIN AND WRIST
MOBILITY/FLEXIBILITY
CEOOFOLYMPUS
