Exercise library - Stretching and mobility
Cirencester Personal Trainer.
Exercise library – Stretching and mobility.
Worlds greatest stretch - To get into the starting position for this stretch, you need to drop to the bottom of a lunge position. So, take a big step to split your stance and descend so that your back knee is a couple of inches of the floor. This is your starting position. Lean forward so that your bodyweight is being driven onto your front foot and towards the floor through the extension of your pelvis. Hold this position for around 10-20 seconds. Next, lean your torso forward and place your elbow on the inside of your front knee so you can feel a stretch through your groin. Hold this position for around 10-20 seconds. The final movement is to bring your back foot forward so you still have a slight split stance. Straighten out your front leg, lift your toes up and keep your torso as close to your knee as possible. Your back knee should be bent with your hands placed on the ankle of your front leg. Hold this position for around 10-20 seconds. Repeat for the recommended amount of repetitions and swap sides. https://youtu.be/jsP64UZVG9M
Seated piriformis stretch - https://youtu.be/JR1rtQ-PF38?t=10
Windmills - Stand upright with your arms fully extended beside you. This will be your starting position. Start the movement by rotating your right arm (from your shoulder joint) in a 360-degree motion. When your arm is vertical from the floor, initiate the same movement but with your left arm. Complete 10-15 full rotations before coming to a halt. https://youtu.be/cnPJ4KEshek
Standing hip circles - Adopt a standing, shoulder width stance with your torso upright. Elevate your right knee in front of your body until it is at 90 degrees. Next, rotate at your pelvis to bring your knee out wide and back down into the starting position. Tip: Try to create a circular motion as you go. Repeat for the recommended amount of repetitions. https://youtu.be/J99HfZjMzL8
Squat to toe touch - https://youtu.be/jr01Zi0L5nI
Shoulder circles - Adopt a standing, shoulder width stance with your shoulders relaxed and arms hanging by your sides. Gently roll yours shoulders up, front, down, and back so you create circles. Continue in this fashion until you complete the recommended amount of repetitions. https://youtu.be/gHdck9mOQjA
Scorpion stretch - https://youtu.be/datVK58tqW8
Rollback to straddle - https://youtu.be/2opkLkHN2tA
Prone hip circles - Adopt an 'all fours' position on a mat. This will be your starting position. Maintaining the 90 degree bend at your knee, lift your right knee off the mat and attempt to make a circle motion from your hip joint by extending out wide and round. As you stretch your way through the movement, press your heel away so that eventually your leg is fully extended behind your body. Next, tuck your knee underneath your body in towards your chest and start again. Repeat for the recommended amount of repetitions then swap sides. https://youtu.be/c9qsW_OnpTc
Hip crossovers - Lay on a mat, on your back with your arms extended out to your sides with your palms facing the floor. Lift your feet off the floor by creating a 90-degree bend at your knees and hips. Tip: Keep your knees together throughout this movement. This will be your starting position. To initiate the movement, inhale and allow your knees to descend towards the left hand side until they are a few inches from the floor. Next, exhale and use your core muscles to bring your lower body back along the same path into the starting position. Pause for a brief moment and repeat the movement towards the right hand side. Repeat for the recommended amount of repetitions. https://youtu.be/_baUo40iCm0
Frog jumps - Adopt the top of a press up position with your hands just wider that shoulder width, your feet together and your body suspended above the floor in a straight line (between your heels and shoulders). This will be your starting position. To initiate the movement, exhale and jump forward so that your feet land (open toed) next to your hands. Your knees should be wider than your elbows and your pelvis should drop towards the floor once you reach the end of the movement. Once you have achieved this position, inhale and jump back along the same path into the starting position. Repeat for the recommended amount of repetitions. https://youtu.be/p2jgaHa50PU
Foam roll upper back - Take a seat on the floor with a foam roller placed just behind you. Lean backwards onto the foam roller with your upper back the point of contact. Cross your arms in front of your body and roll your shoulders forwards. Keep your knees bent at a 90-degree angle with your feet flat on the floor. This will be your starting position. Lift your hips off the floor and exert pressure through one side of your back by leaning across. Gently roll the muscles so that you relieve any tensions that you may have. Repeat for the recommended amount of repetitions and swap sides. https://youtu.be/OLGaOCCraQo
Foam roll tibialis anterior - Begin seated on the ground with your legs bent and your feet on the floor. Using a Muscle Roller or a rolling pin, apply pressure to the muscles on the outside of your shins. Work from just below the knee to above the ankle, pausing at points of tension for 10-30 seconds. Repeat on the other leg. https://youtu.be/ciwvKVywUCY
Foam roll quadriceps - Lay on the floor (face down) with a foam roller underneath your right thigh. Have your left leg bent and out to one side so that your toes are on the floor. This way you can put as much pressure as possible into the right quadriceps. Support your upper body by placing your hands on the floor. This will be your starting position. Lift your hips up and off the floor and put as much pressure down into your thigh as you possibly can. Roll your body back and forward on the foam roller to release any tension you may have. Repeat for the recommended amount of repetitions and swap sides. https://youtu.be/cJzdOAhoeFA
Foam roll piriformis - Take a seat on the floor with a foam roller placed underneath your glutes. Have your right leg (slightly bent) out in front of you with your left ankle resting on top of your right knee. Have your left hand on the floor behind you for support. This will be your starting position. Roll your body back and forward on the foam roller so that you put pressure through your glutes and release any tension you may have. Repeat for the recommended amount of repetitions and swap sides. https://youtu.be/jrtltmo7JKQ
Foam roll perennials - Lay on the floor, on your left side, with a foam roller underneath your outer calf. Have both your legs straight, stacked one on top of another. Support your upper body by placing your hands on the floor. This will be your starting position. Lift your hips up and off the floor and put as much pressure down into your outer calf as you possibly can. Roll your body back and forward on the foam roller to release any tension you may have. Repeat for the recommended amount of repetitions and swap sides. https://youtu.be/gdEXD3MS9Gc
Foam roll lower back - Take a seat on the floor with a foam roller placed just behind you. Lean backwards onto the foam roller with your lower back the point of contact. Cross your arms in front of your body and roll your shoulders forwards. Keep your knees bent at a 90-degree angle with your feet flat on the floor. This will be your starting position. Lift your hips off the floor and exert pressure through one side of your back by leaning across. Gently roll the muscles so that you relieve any tensions that you may have. Repeat for the recommended amount of repetitions and swap sides. https://youtu.be/ADi-PBisqz8
Foam roll IT band - Lay on the floor on your left side with a foam roller underneath your left thigh. Have your left leg extended out straight with your right leg bent over the top with the foot planted on the floor in front of your left thigh. Have your left hand on the floor for support (you can have both if needed). This will be your starting position. Lift your hips up and off the floor and put as much pressure down into the side of your left thigh as you possibly can. Roll your body back and forward on the foam roller to release any tension you may have. Repeat for the recommended amount of repetitions and swap sides. https://youtu.be/qEuWLdNvuZI
Foam roll hip flexors - https://youtu.be/C7iuoP7e748
Foam roll hamstrings - Take a seat on the floor with a foam roller placed underneath your left hamstring. Have your left leg extended out straight with your right leg bent at a 90-degree angle. Have your hands placed on the floor behind you for support. This will be your starting position. Lift your hips up and off the floor and put as much pressure down through your left hamstring as you possibly can. Roll your body back and forward on the foam roller to release any tension you may have. Repeat for the recommended amount of repetitions and swap sides. https://youtu.be/Ms8ZcHiRqOI
Foam roll feet - Take a seat on a bench/chair and remove your shoes. Place the foam roller underneath the arches in your feet and lean forward so that your weight is putting pressure into the foam roller. This will be your starting position. Gently roll your feet forward and back so the muscles relieve any tension that they may have. Repeat for the recommended amount of repetitions. https://youtu.be/YcM18Lt9o9Q
Foam roll calves - Take a seat on the floor with your legs out straight, your calves on top of a foam roller. You can either cross your legs over or have one foot planted on the floor to exert extra force into the calf being rolled. This will be your starting position. To initiate the movement, place your hands on the floor by the side of your hips and lift your pelvis off the floor. Put as much pressure down through your calves as possible and roll from the very top of the muscle down towards the ankle (make each rolling motion as large as possible to engage as many muscle fibres as possible). Once you reach the bottom of your calf, roll back upwards. Complete the recommended amount of repetitions and swap sides. https://youtu.be/KvsR_n66HUQ
Foam roll latissimus dorsi - Lay on a mat, on your left side, with your arms crossed in front of your body and a foam roller placed just below your arm pit. This will be your starting position. To initiate the movement, put as much of your bodyweight as you can down through the roller as you gently rock your body upward and back, releasing any tension you may have. Repeat for the recommended amount of repetitions and swap sides. https://youtu.be/rPLGx-6wb28
Foam roll adductors - Lay on the floor (face down) with a foam roller underneath your inner right thigh. Have both your legs straight but with a slight bent. Support your upper body by placing your left forearm on the floor and lift your right shoulder by leaning onto your right hand. This will be your starting position. Lift your hips up and off the floor and put as much pressure down into your inner thigh as you possibly can. Roll your body back and forward on the foam roller to release any tension you may have. Repeat for the recommended amount of repetitions and swap sides. https://youtu.be/YDV-64_8qfw
Hamstring stretch - Lie down, face up on a mat with your arms by your sides and legs flat on the floor. Lift your left leg up so that your hip is at a 90-degree angle. Link your fingers together around the back of your upper left leg (just below your knee). Keep your torso in contact with the floor. This will be your starting position. Exhale and extend your left heel directly up towards the ceiling until your leg is as straight as possible. Inhale and return your lower leg back along the same path into the starting position. Repeat for the recommended amount of repetitions and swap sides. https://youtu.be/pEBlIb419mk
Chest stretch - Adopt a standing, shoulder width stance with your arms at full extension directly out in front of you. This will be your starting position. Keeping your arms parallel with the floor, open them up so that they are now extended out to your sides. Tip: to emphasise this stretch, try to get the back of your hands together behind your body. Repeat for the recommended amount of repetitions. https://youtu.be/nm4b32bZQEU
Back stretch - Your starting position will be a standing shoulder width stance. Keeping your arms straight, exhale and swing them up above your head so that they are vertical from the floor. Once you have achieved full range of motion about your shoulder joints, inhale and return your arms back along the same path into the starting position. Repeat for the recommended amount of repetitions. https://youtu.be/iWhJw5UQu48
Supine scorpion - https://youtu.be/K3X1GTQZf9o
Broomstick stretch or shoulder dislocates - Adopt a shoulder width, standing stance. Grab hold of a broomstick with both hands, with a wide overhand grip. Exhale as you bring the broomstick out, up and over your head. Keep your arms extended for as long as you can until your elbows start to bend as you bring the broomstick over your head. Inhale and return the broomstick back along the same arcing path towards the starting position. Repeat for the recommended amount of repetitions.
Caution: Remain aware of your posture and your core. https://youtu.be/6N51e7FLg3I
Arm circles - Adopt a shoulder width standing stance. Elevate your out stretched arms to shoulder height so that they are parallel with the floor. This will be your starting position.Imagine you are drawing circles with your hands but the movement comes from your shoulders.The bigger the circle the more rotation your will get from your shoulder joint.Complete the recommended amount of repetitions or time set. https://youtu.be/lmPHXmuR4mo
Alternating single leg frog stretch - https://youtu.be/WP0sC-rjv5M
Ankle circles - Adopt either a standing or seated stance with your torso supported. This will be your starting position. Lift your right foot a couple of inches off the floor and draw a big circle with your big toe. Continue in this fashion until you have completed the required amount of repetitions and swap sides. https://youtu.be/dCrL4MCpmUM
Hanging lat stretch - Take hold of a chin up bar with an overhand grip, straight arm and allow the majority of your body weight be 'hung' onto this arm. Hold for the recommended duration and swap sides. https://youtu.be/Gh7brG0Abzk
Dead hang - Take hold of a chin up bar with both hands an overhand grip, straight arm and allow the majority of your body weight be 'hung'. Hold for the recommended duration. https://youtu.be/Gh7brG0Abzk
Enjoy.
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Apex Athletic - Unit 7
Esland Place - Love Lane
Cirencester - GL7 1YG
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