Guidelines for dynamic stretching

• Carry out 5 to 10 repetitions for each movement, either in place or over a given distance.
• Where possible, progressively increase the ROM on each repetition.
• Where appropriate, increase the speed of motion in subsequent sets, but always maintain control of the motion.
• Actively control muscular actions as you move through the ROM.
• Where appropriate, try to replicate the movements required for sport performance.

Precautions for dynamic stretching

• Move progressively through the ROM.
• Move deliberately through the motion without bouncing (the movement should be controlled at all times).
• Do not forsake good technique for additional ROM.

Arm swings

1. Stand erect and raise the arms in front of the body until they’re parallel to the floor.
2. Swing both arms to the right so the left arm is in front and the right arm is behind the body.
3. Reverse direction and swing the arms to the left.
4. Keep the movement at the shoulder joints only.
5. Continue alternating, swinging both arms together to the right and left.

Inchworm

1. Stand with feet shoulder-width apart.
2. Slightly bend the knees and place your hands on the floor.
3. Shift your weight forward and walk your hands forward (one at a time) until you reach a push-up position.
4. Walk your feet forward using small steps to return to standing.
5. Repeat the motion over a prescribed distance.

Lunge walk

1. Stand erect with feet parallel and shoulder-width apart.
2. Take an exaggerated step forward with the left leg.
3. Flex the hip and knee until the left knee is directly over the foot.
4. Lower the right knee 1-2 inches above the floor.
5. Keep the torso perpendicular to the floor.
6. Push off the right leg and bring it forward.
7. Pause, then repeat on the opposite side.

Lunge with overhead side reach

1. Perform steps 1-4 from the standard lunge walk.
2. Reach high with the right arm and bend the torso laterally over the left leg.
3. Return to an erect torso position.
4. Push off the right leg to bring it forward.
5. Repeat, alternating legs and arms.

Walking knee lift

1. Stand erect and flex the right hip and knee to lift the thigh.
2. Use the arms to pull the right knee higher.
3. Dorsiflex the left foot.
4. Step down with the right foot and repeat with the left.
5. Progress forward with each step, increasing ROM.

Forward lunge with elbow to instep(World’s greatest stretch)

1. Start in a standing position and take an exaggerated step forward with the left leg.
2. Flex the right knee and lower it close to the ground.
3. Bring the left elbow down toward the instep of the left foot.
4. The right hand may rest on the floor for balance.
5. Return to an upright posture and step forward with the right leg.
6. Repeat on the other side.

Heel-to-toe walk

1. Take a small step forward with the right leg, placing the heel on the ground first.
2. Roll forward onto the ball of the foot and dorsiflex the ankle.
3. Swing the left leg forward to take another small step.
4. Repeat with the left foot and continue progressing forward.

Walking over and under

1. Flex the left hip and knee and abduct the leg until it’s parallel to the floor.
2. Step laterally over a hurdle and plant the foot.
3. Shift weight to the left leg and lift the right leg over the hurdle.
4. Duck under an imaginary second hurdle by squatting low.
5. Step laterally in the opposite direction and repeat the motion.
6. Perform this exercise slowly and with control.

Inverted hamstring stretch

1. Stand tall and step forward with the left leg.
2. Bend at the waist while reaching forward with the left arm.
3. At the same time, extend the right leg behind you.
4. Try to keep the hips square.
5. Reach until a stretch is felt in the hamstrings.
6. Return to the start position and repeat on the other leg.

Straight-leg march

1. Stand tall with both arms extended in front.
2. Kick the right leg straight up while reaching toward it with the left hand.
3. Maintain an upright posture throughout.
4. Repeat with the opposite leg.
5. Continue alternating legs while moving forward.

Spiderman crawl

1. Assume a push-up position with the elbows bent slightly more than usual.
2. Lift and externally rotate the left leg, bringing the knee forward and placing the foot outside the left hand.
3. Walk the hands forward as the right leg follows.
4. Repeat on the opposite side, alternating legs.
5. Maintain a low posture throughout the crawl.