I finally pulled out my old college (uni) fitness book that has some of the best stretching exercises I’ve seen and pieced together the flexibility plan.
Please note: these stretches are different from pre-workout & post-workout stretching. For pre-workout stretching, I use dynamic stretches (such as trunk twists, leg swings, arm swings, etc.), and post-workout stretches include some full-body static stretches, but mostly targeted muscle groups that were used most heavily during workout.
This is not really on a set schedule, as it were, but more of a basic “these are the exercises I will do” kind of format (as my flexibility will increase at an unpredictable rate). SO…here they are:
10 minutes 6-7 days per week–upon first waking up (before devotions, breakfast or anything else)
- Lateral head tilt (I have to be careful with this one because of my head injury–slowly increase the use of this one to build the stamina of my equilibrium)
- Head roll (same issues as above)
- Arm circles
- Shoulder stretches
- Tricep stretches
For core & back:
- Side stretch
- Body rotation
- Single knee to chest stretch
- Upper and lower back stretch
- Back extension
- Cat stretch
I will not, of course, do all exercises every day, but most days I will try. And why am I starting off with them before anything else? To get the muscles stretched and relaxed, to get the blood flowing, etc. I will pair this with 5-10 minutes of calisthenics, as well, since doing my full work-out first thing is not an option. The combination should increase my physical activity and metabolism for the day, even if I have to wait until 3:00 or 4:00pm to do my full workouts. Plus, I’ll just feel better all day.
Want instructions for any of these? Just let me know.