Pre-Workout Dynamic Stretches. Complete each for at least 1 minute, or 30 seconds per side.
Butt Kicks: Jog in place and kick each foot up so you are, literally, kicking yourself in the bum. Doing this for 1 minute will stretch your hamstrings, thighs, and knees.
Small Arm Circles: rotate arms in forward circles that are about 10 inches in diameter. After 30 seconds, reverse and complete backward circles for 30 more seconds. These are great for shoulders!
Large Arm Circles: rotate arms forward in as big a circle as possible for 30 seconds. Reverse and rotate backwards for 30 more. These help loosen back and chest muscles and are great for shoulders!
Knee Tucks: alternate bringing the right, then left knee in towards the chest in a fast motion. Doing this for 1 minute is great for the knees, hips, bum, and thighs!
Leaning Lunges: complete walking lunges, alternating legs for 1 minute. Leaning forward while doing this will help stretch the inner thighs, calfs, and bum. Do not let your knee pass the toes.
Straight Leg Kicks: alternate kicking the right, then left leg up to the opposing hand. Be sure not to kick too high, it should not hurt. These will help the torso, bum, legs, and shoulders loosen up
Post-Workout Static stretches will keep muscles from bulking and. Increase range if motion over time. Complete each stretch for 1 minute, or 30 seconds per side. Only do static stretches post workout
Shoulder Stretch: cross the right arm straight over chest and use the left to pull it in as close to the chest as possible. Hold for 30 seconds, the. Alternate arms.
Forward Fold: stand up with feet hip width arp art and legs straight. Bend forward and try to get as close to the ground as possible. Straighten your back for more of a stretch!
Flamingo: Hold foot against your bum, making sure to keep you leg in line with your body. You can also hold on to a chair to help with balance. Hold for 30 seconds, then alternate sides.
Extended leg stretch: sit down and straighten your right leg in front of you. Bend your left leg so your foot is against you upper thigh. Bend forward and hold for at least 30 seconds without bouncing
Bum Stretch: Sit on the floor and bend the right and place the right foot on the outside of the left leg. Rotate your torso and use the left arm to push against your right leg. Hold for 30 seconds.
Alternate Bum Stretch: Stand straight up and left your right leg so it is bent and parallel to the ground. Hold your ankle and balance do at least 30 seconds. If needed, balance with a chair.
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