Download Dynamic Stretches

Dynamic Stretches
Arm Swings
1. Stand tall and hold arms out to your side.
2. Slowly swing your arms back and forth across the front of your body.
3. Repeat this continuous motion for 15 Repetitions.
Leg Swings
1. Start by standing with your feet shoulder width apart.
2. Keeping your upper body perpendicular to the ground swing one leg forward and
backward.
3. Do not swing your leg so hard that you cannot keep your upper body from moving.
4. Repeat for 15 full swings and repeat on other leg.
5. You can also swing your leg across your body stretching the abductors and
adductors.
Trunk Rotations
1. Stand with a shoulder width stance. Place hands on hips.
2. With knees slightly bent, turn from side to side keeping feet firmly on the floor.
4. Complete a total of 15 full swings.
Alternate Toe Touches
1. Start by standing with your feet spread as far apart as comfortably possible.
2. Lean forward toward one leg and try to reach your foot or until a comfortable stretch
is felt in your low back and hamstrings.
3. Now try to touch the other foot with the opposite arm. This motion should be
continuous alternately touching each foot (as close as possible) with the opposite hand
for 15 Repetitions.
Important: skip this stretch you are prone to low back pain or if it causes you any
discomfort.
Hip Flexor Stretch
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Standing tall both feet together (starting position)
Keeping the back straight lunge forward with the right leg approx 1 to 1 metre
The right thigh should be parallel with the ground and the right lower leg vertical
Spring back to the starting position
Repeat with the left leg 15 repetitions on each leg
Foam Roller Exercises
ITB Stretch
1. Position yourself on your side lying on foam roll.
2. Bottom leg is raised slightly off floor.
3. Maintain head in “neutral” with ears aligned with shoulders.
4. This will be PAINFUL for many, and should be done in moderation.
5. Roll just below hip joint down the lateral thigh to the knee.
6. If a “tender point” is located, stop rolling, and rest on the tender point until
pain decreases by 75%.
Quad Roll
1. Begin by supporting your bodyweight in a press-up position with a
foam roller positioned lengthways between your quads and the floor.
2. Roll the quads muscles from the hip down to the knee.
3. Pause and hold on any tight or painful areas to workout the tension and
repeat for all the muscle.
Note:
1. Train one leg at a time (one leg on top of another) to increase the amount of pressure applied to
the muscle, maximising the effect of your bodyweight.
2. Tilting to one side can target certain areas of the muscle and ensure complete coverage.
Hamstring Roll
1. Place hamstrings on the roll with hips unsupported.
2. One foot on the ground with knee bent for support, roll out one leg at a time.
3. Roll from knee toward posterior hip.
4. If a “tender point” is located, stop rolling, and rest on the tender point until
pain decreases by 75%.