5-Minute Stretching Routine Instructions
The routine, Stretching Exercises 1-7, below is a basic static stretching routine designed to complete on an
exercise mat at the end of your workout. It takes 5-10 minutes max and you can get all the preceding benefits.
• Hold each stretch for 10-15 seconds and repeat 2x with each leg.
• You should feel mild discomfort as you stretch, but nothing too intense
• Don’t bounce as you stretch, just relax and exhale as you stretch the muscle
Stretching Exercise #1: Hamstring Stretch
There are two primary ways to do the seated hamstring stretch (1) split your legs apart like I do in the photo
above, or (2) you can bend one leg and keep the other extended straight in front of you. It looks a little like the
butterfly stretch below, but one leg is extended forward and the bent leg is against the ground. Both stretches
are a great way to stretch your hamstrings, which are the muscles on the back of your thigh that can cause low
back discomfort if they are too tight. To make the stretch more intense, pull you toe towards your body, flex your
quads, and reach as far as you can.
Stretching Exercise #2: Butterfly Groin Stretch
I am pressing my elbows down in an effort to increase the stretch. The closer you put your feet to your body, the
more intense the stretch will be.
Stretching Exercise #3: Lying Hip Stretch
My hands are supposed to be around my right knee to pull the left leg towards my body. This is a great hip stretch
that I think you should incorporate into your routine. Most guys have very tight hips, so this is particularly
important for guys.
Stretching Exercise #4: Lying Quad Stretch
Of all the stretches listed, this one you may consider doing while standing while holding on to your foot with both
hands. I included the lying quad stretch because the theme is doing all the stretching exercises on the ground, but
try it out and see what you think. The further you bring your knee backwards, the more intense the stretch. The
quadriceps are muscles on the front of your leg.
Stretching Exercise #5: Calf Stretch
The standing version is pushing against a wall, but you can also do this exercise simply by pushing against the
ground. Many runners in particular can have very tight calves, so this stretch is particularly important if you do a
lot of high volume cardio. Feel free to play around with the angle that your foot is pressing against the ground. The
further greater the angle of your foot, the more it works your upper vs. your lower calves.
Stretching Exercise #6: Shoulder Stretch
This stretch engages primarily your medial and posterior deltoid (shoulder) and is easy to execute. This is a
stretch you should definitely perform as you workout as well. Simply press while pulling your opposite elbow
towards your opposite shoulder
Stretching Exercise #7: Triceps Stretch
This movement stretches all three heads of the triceps muscle. To make the stretch more intense, pull your elbow
behind your head as far as possible while keeping the hand of the arm that is being stretched close to the
shoulder.
Dynamic Stretching Exercise #1: Lunge With A Lean
This dynamic stretching exercise helps loosen up your psoas and hips, while engaging your quads, hamstrings, glutes,
and even calves. I love this one! Just remember to complete this exercise slow and controlled to really feel the
stretch and reach with your arm. You can also do this exercise while walking forward, instead of staying stationary.
Dynamic Stretching Exercise #2: Side Lunge Touching Heel
This the basic version of a more advanced dynamic stretching exercise you take your right elbow and bring it as close
to your heel as possible if you are lunging with your right leg. By just touching your heel with the opposite hand, you
still get a nice groin stretch, but it does not open up the hips as much as trying to touch your heel with your elbow.
Dynamic Stretching Exercise #3: Straight Leg Kicks
This is an awesome hamstring stretch, which also brings your core stability into play. Just be careful not to kick too
hard, which would turn this from a dynamic stretch into “ballistic” stretch, which means the range of motion is beyond
what you can handle comfortably.
Dynamic Stretching Exercise #4: Knee To Chest
You can’t see from the photo below, but as I’m bringing my knee to my chest, I’m also raising my opposite foot off
the ground, like a calf raise. This helps you bring your knee those extra few inches higher to accentuate the stretch.
Dynamic Stretching Exercise #5: Arm Circles
I complete this stretch religiously, but I use a more advanced version where I hold 10lb plates, or dumbbells, then
circle each arm backwards several times, then forward. Your shoulder has the largest range of motion of any joint
in your body, so it’s imperative to properly warm it up. While I love this exercise, a close second is the T-Pushup
(See: Push Up Variations).
Best Dynamic Stretch Step 1 – Push Up Position
The first part of the exercise starts off in the push up position. Your shoulders should be positioned away from your
ears, back and hips flat, core and abs engaged. Your hands should be underneath your shoulders, slightly wider than
shoulder width apart.
Best Dynamic Stretch Step 2 – Step Your Foot Up To Your Hand
The next step is bringing your left foot up to your left hand without raising your hips. You will feel a great stretch
in your groin and also your hip flexor on the right side. If you have tight hips, it may be difficult to bring your left
foot all the way up to your left hand, you may only get half way. That’s ok! Be sure to sink into the stretch, meaning
your left elbow should sink down toward your left heel so you feel an intense hip and groin stretch.
Best Dynamic Stretch Step 3 – Point Your Arm To The Sky
Next, you take your left arm and open up while keeping it straight and point your hand toward the sky. This creates
a great rotational movement that helps open up your shoulders. As busy professionals, a lot of us are working at a
computer and get rounded shoulders. This stretch also engages and loosen up the upper back and core. You can also
try twisting the opposite way for a more intense and advanced stretch.
Best Dynamic Stretch Step 4 – Push Up Position
Return back to the starting push up position.
Best Dynamic Stretch Step 5 – Downward Dog
The last step is to push your hips backward and up toward the sky like in a downward dog yoga pose. You will feel a
great stretch in your hamstrings, calves, and it’s also engaging your shoulders as well. Your shoulders have the largest
range of motion of any joint in your body, so it’s really important to warm them up. After this step, you go back to
the push up position and repeat.
This is a great stretch you can do before your workouts, whether you are doing a HIIT cardio workout, and strength
circuits workout, or just going for a jog.
Conditioning
Calf Raises
Stand with the toes on the edge of a board or stair, keeping the knees straight, and rise up on
toes as high as possible. Lower heels until stretch is felt in the calf.
Crunches
Strong stomachs are very important in cheerleading. A strong stomach allows for better cheer
jumps--it helps in better stunting and pyramids--as well as in gymnastics. Your legs should be
bent, your chin should be facing the ceiling, and you should sit-up so your shoulder blades are
slightly off the ground, keeping your stomach tight. Begin with about 25 and work your way up to
100.
Side Crunches
All the same rules apply with the regular crunches, only your legs are bent and leaning over to one
side. Do your crunches normally, keeping your shoulders slightly off the ground. Again, begin with
about 25 on each side and work your way up.
Note: A fun way to do sit-ups as a squad is to do it to music. One eight- count of crunches to the
middle, the next eight- count to the side, back to the middle for another eight- count and so on!
Toe Touch/Pike Sit-ups
This is a great exercise to help with your toe touches! Begin by lying down with your legs straight
and your arms above your head. In one quick and sharp motion bring your legs and body up into a
toe touch position. Quickly snap your legs back together and return to the lying position on the
floor. You may also want to increase the difficulty level by doing the same exercise only in a pike
position. A good amount of these sit-ups is about three sets of 10.
Leg Lifts
Lay on the ground with your legs straight out in front of you. Try to lay in front of something you can grab onto, for
instance, a bed post. Lift your legs to a 90 degree angle and then lower them down until they almost touch the ground,
and then repeat. Begin with 20 and work your way up.
Jump Exercises:
Leg Raises on the ground: Sit with your legs in a straddle position. Lean back slightly and raise your leg using
your quadriceps muscle. D o each leg 3 to 5 times. Remember to point your toes and keep your legs straight.
Right Leg
Left Leg
Straddle
Sources:
http://www.builtlean.com/2011/04/06/dynamic-stretching-routine-best-full-body-warm-up/
http://www.builtlean.com/2013/08/01/best-dynamic-stretching-exercise/
http://www.builtlean.com/2011/05/25/basic-stretching-exercises-routine/
http://www.builtlean.com/2011/04/21/balance-fitness-test-test-your-dynamic-balance/
Cool Down
After Practice Stretching
Arm Circles
Kneeling Hip Flexor
Leg-Up Hamstring Stretch
Seated Calf Stretch