Box Calve Stretch
Place your foot on an elevated surface and lean inwards towards your toes. Keep your foot flat and heel down.
Box Hip Stretch
Place your foot on an elevated surface and keep your opposite foot outstretched. Gently reach towards the floor while pushing your elevated knee outwards and your hips back.
Cat / Camel
From a prone position, on all fours, interchange between the cat position and camel position. Focus on driving your navel inwards and downwards.
Deep Squat Hip Stretch
Find a stable pole or object for balance. While abducting your feet (fanning outwards) drop your hips in a low squatted position while keeping your feet flat. Be sure to also abduct your knees to help open your hips. Use the stable object to pull yourself forward and stretch through your hips.
Deep Squat with Plate Stretch
While holding a plate drop into a low squatted position with slightly abducted feet and knees. Place your elbows/forearms on your thighs/knees and alternate driving your knee over each foot.
Deep Squat with Rotation
From a low squatted position with slightly abducted feet and knees reach your hand to your opposite side foot. Then take your other arm and keep it outstretched while you rotate your torso. Your outstretched arm should be attempting to reach for the ceiling.
Kettlebell Hip Stretch
While kneeling on one leg and abducting the other leg’s foot and knee, hold a kettlebell or dumbbell with both hand and lean towards the planted foot. Be sure to stay upright and keep your foot flat.
Kneeling Hip Flexor Stretch with Reach
While kneeling on one leg and keeping your forward foot flat on the ground, lean forward and push your knee over your toes. Simultaneously, reach with your arm, opposite to your planted foot, overhead and across your torso. You should feel a hip stretch along with an oblique stretch.
Kneeling Lat Stretch with Roller
From a kneeling position place a foam roller roughly two feet in front of you. Place your open hands in a neutral position on the roller with your thumbs up. Lean towards the roller and reach out while attempting to keep your spine in a aligned position.
Pectoral Stretch
While raising your arm at a 90 degree angle place your forearm flat on the corner of a vertical surface. From this position lean forward allowing your chest to exceed past the surface your arm is stationary on.
Pigeon Toe Stretch
Place your leg on an elevated surface in a position that rotates your hip/knee allowing your tibialis or shin to be parallel to your hips. From this starting position gently lean forward over your leg and focus on stretching through your gluteus.
Quadruped Downward Rotation Stretch
From a prone position on all fours reach one arm across and underneath the opposite arm as far as possible. You should feel a stretch in your thoracic/mid-spine.
TFL Stretch
Placing one foot’s heel on an elevated surface and keeping that same leg straight, gently rotate your hips towards your elevated thigh.
Thoracic Spine Rotation
From a standing position alternate reaching as far as possible to your left and right sides to help mobilize your mid spine.
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