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How to Do a Thorough Warmup and Stretch
Hey guys! Sorry it's been awhile since I've posted, this summer's been busy! Anyways, here's a guide on stretching, enjoy! I would suggest a long warmup to make sure you don't injure yourself!
Start off with your head. Try to touch your ear to your shoulder without moving or raising your shoulder. You should feel this down your neck and trapezius (muscle on top of shoulder/ collarbone).
Turn your head from side to side in a smooth motion, holding for a few seconds. You should feel a stretch in the same muscles as before.
Make a semi circle with your head. Do not do a full circle because that causes unneeded stress on your neck and spine. You should feel the sides and back of your neck.
Now onto shoulders: circle your shoulders in their sockets in both directions. Only one direction is shown above.
Now your circling with your whole arm. Yet again, I only did one way.
This stretches your triceps, and to increase the stretch, pull your shoulder down and pull the arm closer to your body.
This stretches your shoulder and triceps. To increase, pull more with your non-stretching arm.
This stretches your trapezius and the muscles in your upper back. If you don't understand how to get into this, it's in the second video and I demonstrate it slowly.
This stretches the muscles wrapping over your ribs as well as your obliques (side abs). The more upright you keep your body, the more of a stretch you feel.
This will stretch your hamstrings, but be careful how far you go. Major leg muscles like your quads and hamstrings take lots of time and gentle stretching to prevent tears and pulls.
This is for your hamstrings, and the closer your body is to your legs, the greater the stretch. Go slow, this is not meant to be speedy or you could be in a world of hurt.
This stretches both your inner thigh and the front of your shoulder. Roll your shoulder forward and push your hand into your knee; this will flatten the line from knee to hip to knee.
This stretches the inside of your extended thigh and your hamstring. Make sure your heels are both on the floor.
This stretches the hip flexor of the extended leg. Make sure your knee is over your ankle/ foot for optimum stretch. Keep your back leg straight to improve stretching a well.
From lunge, bring back foot to above position. Put more weight on your front foot than back. This is a hamstring stretch.
This is more a dance thing but do it if you want! From prior stretch, lift back leg a far as you can. From there, pulse it upwards to gain strength and flexibility.
This is another hip flexor stretch, and potentially hammies if they're really tight. The more weight you put on your front foot, and the more you push your hips down, the better the stretch.
This is a pretty intense quad stretch, so don't pull too much. Use the opposite hand and foot to keep balanced. The closer your foot is to your bum and the lower your hips, the more stretch you get.
Put weight on your elbows and let your leg relax and move away from your body. You should feel a stretch in your hip/ glute area. The ball of your foot might lift during this.
This will stretch your glutes, and the more you pull your knee to your chest, the more you'll feel.
From the previous stretch, put your ankle on top of your other knee. If that's enough for you, stay there. If not, walk your hands forward. You'll feel your bum/ hip area.
Everyone has that one thing they physically just cannot do... This is mine. Feet together, try to get your knees to the floor. For more stretch lean forward and bring your feet in closer to you.
Here comes the intense hamstring part! Sit with your feet pointed in front. Lean over as far as you can. When you reach your feet use them to pull yourself farther. You'll feel hammies and back maybe.
Same thing as before, but with flexed feet. Your hammies are elongated now due to flexed feet, so the stretch works different than the last one did. Raise your chest and push tummy down for more fun!
Extend your legs to the side into your straddle. Reach arm over while keeping both halves of your hips on the floor. You'll feel what I mean. This will get your inner thigh, hip flexor and hammies.
Twist and aim to get your face to your kneecap. Keep your kneecaps facing the ceiling to prevent knee strain.this will get your inner thigh, hip flexor and hammies.
Plant a forearm on the floor and raise the other upwards. Twist behind you to feel stretch in your side.
Walk your hands out and try to touch your face to the floor. When accomplished, try getting your stomach to the floor with your spine flat. KEEP YOUR KNEES TO THE SKY! Or you will hurt later in life..
This stretches your IT band on the outer side of your thigh. Tightness in this muscle causes knee pain and can dislocate your kneecap.. Ouch. Try to touch back knee to the floor to feel the stretch.
Sit up from last stretch and twist into front leg. Lay shin on floor and lie on top of it. This is a glute stretch. The closer to 90 degree your bottom foot is the better stretch. Flex foot if needed.
Pull knee to chest, extend to where works, pulling with your arms My left hamstring was twingy before I started this and hated me by this point, so I'm babying it a bit :)
I forgot this on the video but it's straight forward enough. Grab a knee and pull it to the other side. Head opposite to knee, and keep both shoulders on the floor.
This works and stretches your back and abs. Push your back up as far as comfortable and stretch abs while working back muscles. Go back on your knees, drop torso to the floor, arm over your head.
From bottom photo on last step, get on your hands and feet. Aim to get your heels on the floor, while dropping your upper torso to the floor. Walk feet together, then walk hands to feet.
Well, I have it all recorded, but my shortest video of 1:47 is too long... So the 15 minute one is WAY too long! I don't have YouTube, and you guys are awesome but I'm really private with FB. Cont➡
If anyone has any suggestions for posting them let me know! If anyone posts any sick, pervy, creepy comments they're getting deleted, so just save yourself the effort and don't.
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I'm a dancer and acrobat - artsy, 18. I love books and music :) If you're attempting my acro guides, I'm not responsible for any injuries incurred. Be careful!