8 DYNAMIC STRETCHES / 8

STATIC STRETCHES

Destiney Young
 SCORPION/ DYNAMIC STRETCH

• Lie flat on your stomach with your arms straight out to your sides
and your feet together. Lift one leg off of the floor, crossing it over to
your other side while twisting your hips until your foot touches the
floor. Hold, then return to the starting position.
 LEG SWINGS- DYNAMIC SWINGS

• Forward leg swings are a great dynamic stretching exercise. The

purpose of this exercise is to warm up and stretch the hip muscles and
the hip joint. This movement helps to prevent injuries and also reduces
pain in the hip area.
 KNEE TO CHEST-DYNAMIC STRETCH

• Bring one knee to your chest, keeping the other foot flat on the floor (or
the other leg straight, whichever feels better on your lower back). Keep
your lower back pressed to the floor. Hold for at least 15 to 30 seconds.
 JUMPING JACKS- DYNAMIC STRETCH

• A calisthenic jump done from a standing position with legs together and
arms at the sides to a position with the legs apart and the arms over the
head.
 LUNGES- DYNAMIC STRETCH

• A lunge can refer to any position of the human body where one leg is
positioned forward with knee bent and foot flat on the ground while the
other leg is positioned behind.
 SQUATS-DYNAMIC STRETCH

• A squat is a strength exercise in which the trainee lowers their hips from a standing
position and then stands back up. 
 TRUNK ROTATION-DYNAMIC STRETCH

• Trunk rotation is a movement that involves the thoracic and lumbar
vertebrae and surrounding muscles. As you twist and turn your body,
the trunk muscles are often the first ones activated to help maintain
stability.
 ARM CIRCLES- DYNAMIC STRETCH

• Stand with your feet shoulder-width apart and extend your arms parallel
to the floor. Circle your arms forward using small controlled motions,
gradually making the circles bigger until you feel a stretch in your
triceps. Reverse the direction of the circles after about 10 seconds.
 HAMSTRING STRETCH- STATIC
STRETCH
• To stretch your hamstring muscles, extend one leg out in front of you
and then lean forward until you feel the stretch in the back of your
thigh. Repeat with the other leg.
 STANDING CALF STRETCH – STATIC
STRETCH

• Step yourself about two footsteps away from the wall and bring your right
foot forward, putting a slight bend in the right knee, rooting your left heel
down into the earth.
 HIP FLEXOR- STATIC STRETCH

• Keeping your back straight, slowly push your hips forward until you feel a
stretch in the upper thigh of your back leg and hip.
 SHOULDER STRETCH- STATIC
STRETCH

• Bring your left arm across the front of your body at about chest height. Support
your left arm with the elbow crease of your right arm or use your right hand to
hold your left arm. Stretch out your shoulder and continue to face forward. 
 BICEP STRETCH- STATIC STRETCH

• Bring your left arm across the front of your body at about chest height. Support
your left arm with the elbow crease of your right arm or use your right hand to
hold your left arm. Stretch out your shoulder and continue to face forward. 
 UPPER BACK STRETCH- STATIC
STRETCH

• Stretch your arms out in front of your body.Clasp one hand on top of your
other hand. Gently reach out so that you feel your shoulder blades stretching
away from each other. Gently bend your head forward
 GLUTE STRETCH- STATIC STRETCH

• Cross your left ankle over your right thigh, just above your knee, to make a “4”
shape. Hold on to a desk or wall for support. Slowly bend your right knee,
moving your hips down into a squat position. Pause when you feel a stretch in
your left glute. 
 SIDE STRETCH – STATIC STRETCH

• Stand up with your feet set slightly wider than your shoulders. Then raise your
left arm up and sideways over your head. At the same time reach down with
your right arm and bend your upper body down to the right hand side. Repeat
this on the other side.