A great all over stretch covering common tight areas such as shoulders, chest, lats, hips, lower back & legs
Warm Up
Light cardio for 5 - 10 minutes to get muscles warm
Summary Of Program
Activity
Type
Sets
Reps
Duration
Tempo
Intensity
Rest
Pectoral - Against Wall
Exercise
1-3
40-60s
breathe
<50%
Circuit
Piriformis - Static Using Table
Exercise
1-3
40-60s
breathe
<50%
Circuit
Hamstring - Track
Exercise
1-3
40-60s
breathe
<50%
Circuit
Upper Traps - Seated
Exercise
1-3
40-60s
breathe
<50%
Circuit
Psoas - Kneeling
Exercise
1-3
40-60s
breathe
<50%
Circuit
Levator Scapula - Seated Static
Exercise
1-3
40-60s
breathe
<50%
Circuit
Side - Crossed Leg Rotational
Exercise
1-3
40-60s
breathe
<50%
Circuit
Lat - Kneeling
Exercise
1-3
40-60s
breathe
<50%
Circuit
Hip Flexor - Lying
Exercise
1-3
40-60s
breathe
<50%
Circuit
Spinal Rotation - Supine Functional
Exercise
1-3
40-60s
breathe
<50%
Circuit
Quad Stretch - Prone Lying
Exercise
1-3
40-60s
breathe
<50%
Circuit
IT Band - SMR
Exercise
1-3
40-60s
breathe
<50%
Circuit
Forward Stretch
Exercise
1-3
40-60s
breathe
<50%
Circuit
Cool Down
Not required
PECTORAL - AGAINST WALL
Reps :
Sets :
1-3
Intensity :
<50%
Tempo :
breathe
Rest :
Circuit
Duration :
40-60s
Preparation :
Stand against an object and form a 90/90-degree angle with your arms as depicted.
Movement :
Draw your belly button inward.
Slowly rotate your trunk forward around stationary arm until a slight stretch is felt in the anterior shoulder region.
Hold for 20-30 seconds, repeat for 2-3 reps.
PIRIFORMIS - STATIC USING TABLE
Reps :
Sets :
1-3
Intensity :
<50%
Tempo :
breathe
Rest :
Circuit
Duration :
40-60s
Preparation :
Begin as pictured, maintain upper body posture.
Movement :
Flex at hip until stretch is noted, hold for 20-30 seconds.
Repeat for 2-3 reps.
HAMSTRING - TRACK
Reps :
Sets :
1-3
Intensity :
<50%
Tempo :
breathe
Rest :
Circuit
Duration :
40-60s
Preparation :
Start in a standing position with feet staggered and pointed straight ahead.
Slowly squat down in a sprinter stance.
Movement :
Draw your belly button inward.
Slowly rise up out of squat position until a stretch is felt on the forward leg.
Hold for 20-30 seconds, repeat for 2-3 reps.
UPPER TRAPS - SEATED
Reps :
Sets :
1-3
Intensity :
<50%
Tempo :
breathe
Rest :
Circuit
Duration :
40-60s
Preparation :
In optimal posture sit on the ball or bench with a minimum of 90 degree bend at the hips and knees.
Movement :
Draw your belly button inward toward your spine.
Tuck your chin in and slowly draw your left ear to your left shoulder until first tissue tension barrier is felt.
Once tissue tension barrior is indentified instruct the client to perform an isometric contraction up to 25% of the maximum effort.
HOLD AT FIRST RESISTANCE BARRIER FOR 20-30 SECONDS, THEN STATICALLY CONTRACT FOR 5-7 SECONDS, RELAX AND MOVE INTO NEWLY ACQUIRED ROM, REPEAT FOR 2-3 REPS. .
Note: Use your your left hand to apply slight pressure against your isometric contractions.
PSOAS - KNEELING
Reps :
Sets :
1-3
Intensity :
<50%
Tempo :
breathe
Rest :
Circuit
Duration :
40-60s
Preparation :
Start in a kneeling position as depicted.
Position back leg in internal rotation.
Movement :
While activating same side glute perform a posterior tilt (flatten back).
To enhance the stretch, reach same side arm up and over. It is important not to deviate forward or backward while reaching up and over.
While maintaining the above-mentioned steps, rotate posteriorly as depicted.
Repeat 3-5 times.
Switch sides and repeat directions.
Pelvis should be “tucked under” throughout stretch (posterior pelvic tilt).
A posterior tilt, along with hip internal rotation and activation of the gluteus maximus, allows for proper isolation.
The same directions can be utilized standing. However, the standing variation will be less effective for the rectus femoris.
LEVATOR SCAPULA - SEATED STATIC
Reps :
Sets :
1-3
Intensity :
<50%
Tempo :
breathe
Rest :
Circuit
Duration :
40-60s
Preparation :
Seated, place your right hand behind your body between your shoulder blades.
Movement :
Slowly, rotate your head to the left until a barrier (tension) is felt
Place the back of your left hand on the side of your forehead.
Inhale and rotate into your left hand for 5 seconds (isometric right rotation).
Exhale and slowly move farther into the stretch (rotating left). You can use your left hand to assist the range of motion – but be careful! Stretching should never produce pain!
Repeat 3-5 times.
Repeat on the opposite side.
Do not strain. Stretching is relaxation.
You may need to “play” with different head positions to find the place of tension.
SIDE - CROSSED LEG ROTATIONAL
Reps :
Sets :
1-3
Intensity :
<50%
Tempo :
breathe
Rest :
Circuit
Duration :
40-60s
Preparation :
Start in a supine lying position.
Movement :
Draw the both legs into the chest at approx. 90 degrees of flexion at the knee.
Cross the right leg over the left tightly.
Rotate the lower body to the left while keeping both shoulder blades in contact with the floor.
Keep the legs crossed in the same position
Hold for 20-30 seconds, repeat for 2-3 reps.
LAT - KNEELING
Reps :
Sets :
1-3
Intensity :
<50%
Tempo :
breathe
Rest :
Circuit
Duration :
40-60s
Preparation :
Position client in kneeling position as pictured.
Movement :
With one arm at a time, reach out, turn palm up (externally rotate the shoulder), push the low back up (lumbar flexion).
When first resistance barrier is felt, hold for 20-30 seconds.
Repeat for 2-3 reps.
HIP FLEXOR - LYING
Reps :
Sets :
1-3
Intensity :
<50%
Tempo :
breathe
Rest :
Circuit
Duration :
40-60s
Preparation :
Lie in your side.
Grasp the ankle of top leg as depicted.
Movement :
Draw your belly button inward (activating the deep abdominal stabilizing mechanism).
Tighten glutes and perform a posterior pelvic tilt.
Hold for 20-30 seconds, repeat for 2-3 reps.
Explore different hip positions to find specific "tight spots".
SPINAL ROTATION - SUPINE FUNCTIONAL
Reps :
Sets :
1-3
Intensity :
<50%
Tempo :
breathe
Rest :
Circuit
Duration :
40-60s
Preparation :
Lie supine with hips and knees flexed about 90 degrees.
Place arms straight out the the side (abducted), with palms up.
Movement :
Slowly rotate hips to one side stopping when the opposite shoulder blade begins to leave the mat.
TAKE THE BODY/JOINT THROUGH A FULL AVAILABLE ROM USING CONTROLLED MOMENTUM/MOVEMENT FOR 1 set of 5-10 reps.
QUAD STRETCH - PRONE LYING
Reps :
Sets :
1-3
Intensity :
<50%
Tempo :
breathe
Rest :
Circuit
Duration :
40-60s
Preparation : Lying on stomach - tuck right heel to right glute (bum) holding with right hand.
Movement : Simultaneously 1. pull heel to bottom 2. press hips into floor 3. lift chest slightly 4. all whilst exhaling 5. inhale and relax and repeat
IT BAND - SMR
Reps :
Sets :
1-3
Intensity :
<50%
Tempo :
breathe
Rest :
Circuit
Duration :
40-60s
Preparation :
Position yourself on your side lying on foam roll.
Bottom leg is raised slightly off floor.
Maintain head in “neutral” with ears aligned with shoulders.
This will be EXTREMELY PAINFUL for many, and should be done in moderation.
Movement :
Roll just below hip joint down the lateral thigh to the knee.
If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.
FORWARD STRETCH
Reps :
Sets :
1-3
Intensity :
<50%
Tempo :
breathe
Rest :
Circuit
Duration :
40-60s
Preparation : Seated on Floor stretch arms forward towards shins or toes and hold in stretched position.
Movement : Hold position for 30 - 60 seconds whilst breathing deeply. Try to exhale and sink forward, inhale and hold (do not bounce or overstretch)
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