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Here is the stretching routine we have
been using in our Base Training program. If you have your own routine, double check it
against this one and fill in any gaps there might be.
Conversely, if you see something you think is missing or you would
like us to add, let me know.
Move slowly into position and then hold each
stretch for at least two deep breathes in and out. Hold the
stretch, not your breath!
Neck: down to each side, down to front, turn to
each side, chin tucks
Upper Torso:
| arm circles |
chest/biceps (hands folded
behind) |
| double tricep (elbows up) |
back (arms hug in front) |
| chest (arms back) |
|
Mid-Torso: side reach, back roll
Legs:
| quad (foot up behind) |
adductor/ilia (sumo
stretch) |
| ham (foot in front, bow
forward) |
calf (push on wall) |
|
gluts (figure four, cross-legged) |
soleus (foot under hip,
heel down, squat) |
|
ITB (standing, cross feet, lean over) |
tib-ant (shoe off, roll
toes) |
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adductor (feet wide, shift weight to
side) |
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