ACTIVE NECK FLEXION EXTENSION STRETCH

The active neck flexion extension stretch is an effective warm up exercise to improve range of motion in the neck.

  • Stand with feet shoulder width apart and standing tall with good posture. 
  • Keeping shoulders down, slowly lower the chin to the chest as shown. 
  • Hold for 1-2 seconds.
  • Slowly return to starting position and let the head tilt back until a stretch is felt in the front of the neck. 
  • Hold for 1-2 seconds. 
  • Return to starting position and repeat for a total of 5 repetitions.

ACTIVE CHEST STRETCH

The active chest stretch is an effective warm up exercise to improve motion in the shoulders and chest.

  • Stand with feet shoulder width apart and extend the arms out at shoulder height until a stretch is felt in the chest and front of the shoulders. 
  • Hold for 1-2 seconds. 
  • Return to starting position by crossing arms and grabbing the opposite shoulders.
  • Hold for 1-2 seconds and repeat for a total of 5 repetitions. 

ACTIVE SHOULDER FLEXION EXTENSION STRETCH

The active shoulder flexion extension stretch is an effective warm up exercise to increase the range of motion in the shoulders.

  • Stand with feet shoulder width apart and hands at sides with the palms facing the hips.
  • Slowly bring the arms back until a stretch is felt in the chest and front of the shoulders.
  • Hold for 1-2 seconds.
  • Return to starting position and raise arms overhead keeping the elbows straight.
  • Hold for 1-2 seconds.
  • Repeat for a total of 5 repetitions up and down. 

When bringing the arms up towards the ears, it is important to keep the hips and abdominals engaged. Failure to engage the hips and abdominals will lead to an arching of the lower back and an ineffective stretch of the latissimus dorsi. 

ACTIVE ROTATION STRETCH

The active rotation stretch is an effective warm up exercise to improve mobility and range of motion for rotational movement of the spine.

  • Stand with feet shoulder width apart and arms extended at the sides with palms facing up.
  • Slowly rotate to the left by rotating the hips. 
  • As you reach the end of the range of motion only rotating your hips, lift the right heel off the ground to reduce stress on the knee and rotate shoulders. 
  • Hold for 1-2 seconds.
  • Return to starting position and alternate sides for a total of 10 repetitions (5 per side). 

To reduce the intensity of the stretch, let the arms hang at the sides or place them on the hips. 

ACTIVE LATERAL FLEXION STRETCH

The active lateral flexion stretch is an effective warm up exercise for the lateral flexion movement of the spine.

  • Stand with feet shoulder width apart and hands at sides as shown. 
  • Slowly bend to one side letting the shoulders tilt to the right side, gently flexing the spine laterally.
  • Do not allow the hips to push out in the opposite direction.
  • Hold for 1-2 seconds.
  • Return to starting position and alternate sides for a total of 10 repetitions (5 per side).

ACTIVE HIP FLEXOR STRETCH

The active hip flexor stretch is an effective way to warm up primary hip flexors by bringing the leg into hip extension.

  • Stand with you feet in a staggered stance with hands on hips as shown. 
  • Tighten your abdominals and glutes.
  • Slowly move forward by bending the left knee while keeping the upper body straight until a stretch is felt in the right hip.
  • Hold for 1-2 seconds.
  • Return to starting position. 
  • Perform 5 repetitions and switch legs. 

ACTIVE HIP HINGE STRETCH

The active hip hinge stretch is an effective warm up exercise for the posterior chain.

  • Stand with feet shoulder width apart and hands on the hips as shown. 
  • Keeping the spine straight and knees unlocked, slowly bend at the waist until a stretch is felt in the hamstrings (back of upper legs). 
  • Hold for 1-2 seconds.
  • Return to starting position and repeat for 5 repetitions. 

ACTIVE QUADRICEPS STRETCH

The active quadriceps stretch is an effective warm up exercise for the knee by taking it through the full range of motion.

  • Stand with feet shoulder width apart. 
  • Keep the hips and abdominals tight so that as you raise your right lower leg, the upper leg stays in line with the left leg (doesn’t move forward or back). 
  • Return to the starting position and alternate legs for a total of 10 repetitions (5 per leg).

ACTIVE ANKLE FLEXION EXTENSION STRETCH

The active ankle flexion extension stretch is a good way to warm up the ankles before a workout.

  • Stand with feet shoulder width apart.
  • Slowly raise the heels off the ground, balancing on the balls of the feet.
  • Return to the starting position.
  • Slowly lift the toes off the ground, balancing on the heels of the feet.
  • Return to starting position and repeat for 5 repetitions.

STATIC HIP FLEXOR STRETCH STANDING

The static hip flexor stretch standing targets the rectus femoris. Keeping this muscle flexible helps maintain hip mobility.

  • Stand with you feet in a staggered stance with hands on hips as shown. 
  • Tighten your abdominals and glutes.
  • Slowly move forward by bending the left knee while keeping the upper body straight until a stretch is felt in the right hip.
  • Hold for 20-30 seconds.
  • Return to starting position and repeat with opposite leg.