Active Stretching

Calves

Stand facing a wall place your hands on the wall and extend one leg back foot pointing straight ahead. Bring the other leg forward, knee bent at 90 degrees and not on the ground. Draw your belly button in. Bend your arms and lean forward keeping the back heel on the floor. Once you feel a gentle stretch in the calves of the rear leg, rotate through the hips to the right and hold for 2 seconds, then rotate towards the left and hold for 2 seconds. Repeat 5 - 10 repetitions with each leg.

Hamstrings

Lie on your back, draw the belly button in and grasp the back of one thigh. Flex at the hip and knee. While supporting the leg with your hand extend the knee and hold for 2 seconds. Repeat for 5 - 10 repetitions with each leg.

Hip Flexors, Quads

Kneel down like a lunge position with back knee on floor. Rotate your back hip internally and draw your belly button in. Contract your glutes and bend forward until you feel a gentle stretch in the front of the back leg. Hold the stretch for 2 seconds and repeat 5 - 10 repetitions on each side.

Lats

Kneel in front of a ball and place one hand on the ball with thumb on the ball. Draw your belly button in and roll the ball forward until you feel a gentle stretch in your lats. Hold the stretch for 2 seconds and repeat 5 - 10 repetitions on each side.

Chest/Pecs

Stand at a corner of a wall forearms should be about a 90 degree angle on sides of the corner. One foot should be forward and one foot extended back but both feet should be pointing straight ahead. Draw your belly button in and slowly lean forward until you feel a gentle stretch in your chest and front of the shoulders. Hold for 2 seconds and repeat for 5 - 10 repetitions.

Upper Traps

Stand with one arm at side. Draw your belly button in so you're standing with optimal posture and tuck chin. Use other hand to gently guide ear to shoulder until you feel a gentle stretch in your upper trapezius muscle and hold for 2 seconds. Repeat for 5 - 10 repetitions on each side.

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