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Here is the stretching routine we have
been using in our Base Training program. If you have your own routine, double check it
against this one and fill in any gaps there might be.
Conversely, if you see something you think is missing or you would
like us to add, let me know.
General Technique
1. Move slowly into position.
2. Stop when you feel tension in the muscle, not
pain.
3. Hold that
stretch position for at least 2 (as many as 5) deep breathes in and out. Hold the
stretch, don't hold your breath!
Stretches from our 2006 Base Training
program
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Neck |
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down to each side |
turn to each side |
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down to front |
chin tucks |
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Upper Torso |
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arm circles |
chest/biceps (hands folded
behind) |
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double tricep (elbows up) |
back (arms hug in front) |
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chest (arms back) |
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Mid-Torso |
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side reach |
back roll |
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Legs |
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quad (foot up behind) |
adductor/ilia (sumo
stretch) |
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ham (foot in front, bow
forward) |
calf (push on wall) |
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gluts (figure four, cross-legged) |
soleus (foot under hip,
heel down, squat) |
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ITB (standing, cross feet, lean over) |
tib-ant (shoe off, roll
toes) |
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adductor (feet wide, shift weight to
one side) |
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