Friday, September 4, 2020

Basic Stretches

So you've done your mobility screen and you have discovered you have some work to do. Most of us do, by the way, and all of us need to keep up with our flexibility and mobility. 

Below is an old and imperfect guide to basic stretches. These can be done as static stretches (a stretch held for time) or "contract-relax" stretches. Use caution when stretching and ease into the movements. Multiple sessions of tiny changes over time are safer and more permanent than going for big changes in fewer sessions. Easy does it.




For Overhead Squat and Pressing issues try “Shoulder Dislocates” with a towel or stick or light jump stretch band : 1, 2, 3

Also a great shoulder opener are the close grip shoulder stretches: #4 and #5 

“Archer” shoulder stretch: #6 

Misc. Shoulder Stretches: #7-#12 

For Front Squat and Overhead Squat and Press Wrist issues: #14, # 15

Also useful for squatting and pulls mobility: Groin/Hip Abduction: #16

Sometimes, if you can't keep a flat back on deadlifts, it's the hamstrings: #17, #18, #19

Lateral Hips/TFL/IT Band: #20, #21

Quads and Hip Flexors: #24 (#22, #23, #30 use caution, these can be hard on the knees)

Calf stretch: #25, #26

Back stretches: #27, #28, #29, #32  

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