DYNAMIC STRETCHES
HAND WALK
Stand up straight. Touch the ground keeping your legs straight. If you are unable to touch your toes with
straight knees bend your knees slightly to touch the ground. Walk forward with your hands until you are
fully stretched out. Start walking with your feet towards your hands. Without standing up repeat the
movement 5 times.
SIDE-LUNGE
Stand up straight. Lunge towards the left keeping the right leg straight so that you can feel the inside of
your right leg stretching. Keep the stretch for 3 seconds. Do the same movement to the right. Repeat the
movement at least 5 times to each side.
REVERSED HAMSTRING STRETCH (AIRPLANE STRETCH)
Stand up straight with your arms outstretched with palms turned upwards. Keeping your left leg straight
lift the right leg straight to the back. You should feel a stretch at the back of your left leg Return to
neutral. Repeat the same movement with the left. Repeat the movement at least 5 times to each side.
WALKING QUADRICEP STRETCH
Standing up straight, grab your left ankle behind your buttock. You should feel the front part of your thigh
stretching. Go up onto your toe before repeating the same movement on the right. Repeat the stretch 5
times on each side.
FORWARD LUNGE- ELBOW IN STEP
Stand up straight. Lunge forward keeping the back leg straight. Place both hands on the ground.
Straighten the front leg as much as you can, while bending the back leg. Stand up and give a big lunge
forward with the opposite leg. Repeat the same movements. Repeat the stretch 5 times per leg.