Dynamic and Static Stretching Exercises

Here we are!!! The last post of the segment. This post will cover my favorite stretching exercises for specific body parts.

 

Let’s start with Dynamic stretching. Exaggerate the movement just a little. If it involves a weight, make sure the weight is light. Not feather weight, but not heavy enough that your focused on muscling through the movement. Move through the full range of motion of the exercise.

 

Dynamic Stretching

 

Chest

  • Dumbbell Pullovers for a vertical stretch

  •  

    Pec Dec Fly’s for a horizontal stretch

     

     

     

     

     

Back

  • Wide pull-ups to fully extended arms

Shoulders

  • Lateral Rotator Cuff Rotation

     

     

     

  • Arm Rotations; rotating forward and backward

Glutes

  • Knee to chest walks

     

     

     

Quads

  • Exaggerated depth squat (ass to grass) stretch

     

     

     

Hamstrings

  • Leg swings

     

     

     

Static Stretching for body parts

 

Chest

  • Half fly stretch

     

     

     

Back

  • Straight arm lat pull

     

     

     

Shoulders

  • Cross arm shoulder stretch

     

     

     

Glutes

  • Pigeon pose on box

     

     

     

     

     

Quads

  • Quad stretch

     

     

     

Hamstrings

Hurdle stretch

 

 I hope that this list of stretching exercises will make their way into your fitness regimes and that you save yourselves from many many injuries!

 

 

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Nik V Vasilyev

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