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Hey there! Here are a series of exercises that will get you started on your flexibility training with Pacific Rim Athletics.
If anything hurts, consult your coach and DO NOT continue working that exercise!
This will take about 15-20 minutes to complete.
Let’s get this party started! 🙂
Description: A great wrist warm up.
Either 10 sec holds OR 10 reps of each.
Description: A great ankle and foot warm up / workout.
Either 10 sec holds OR 10 reps of each.
Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. Hold position for a count of 10 seconds *Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*
Goal: 10 second hold x 5 reps
Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.
Goal: 15 second holds x 3 reps each direction.
Description: With fingers pointing away from your heels, squeeze your glutes and push through your arms to lift your body as the video shows. Only lift as high as your shoulders will allow.
Goal: 10 second holds x 5 reps
Description: This move starts with your back against the wall. You will then slide your hips down so that your hips and knees make 90 degree angles. You will then hold your core tight to keep your back flat against the wall. You will then perform arm angels as the video shows. *Only move your arms as much as your shoulder blades will allow while keeping your elbows on the wall.*
Goal: 4 reps with 15 second holds per rep
Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 30 second hold x 2 reps each leg
Description: Bring one foot in front of the other. Keep your legs and trunk straight as you side bend towards your front side. You can hold onto a surface for balance support if you need.
Goals: 15 second holds x 3 reps each side.
Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.
Goal: 30 sec hold x 2 reps each leg.
Description: Lay on your back with hips ~1 foot away from a wall. Place one foot up on the wall and cross your other leg over it to form a figure 4. Use your arms to push your knee away from your body.
Goal: 30 sec hold x 2 reps each leg.
Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.
Goal: 2 reps each leg x 30 second holds
Description: This move starts by placing the front of your foot on a raised surface with your heel hanging off the edge. Keeping your knee straight, slowly lower your heel toward the ground causing a stretch of the calf.
Goal: 15 second hold x 4 reps per leg