Name: Playbook - Andres Tovar - STATIC STRETCHING
Uploaded: 2022-03-27T00:54:49.640Z
Duration: 15 min
Description: STATIC STRETCHING

Purpose of stretches after a workout :
- Decrease muscle soreness 
- Enhance range of motion 
- Increase blood flow
- Enhance flexibility

- Retract your shoulders and depress them
- Place hand on opposite side of head 
- Pull head to the side until you feel a stretch and hold
- each side = 1 set

Neck stretch

- Stand upright
- Bring one arm across your body and with the opposing hand pull the wrist back
- each side = 1set

Shoulder stretch

- With feet shoulder width apart and hands overhead 
- Bend at the waist and lower hands towards the toes

Hamstring stretch -  toe touch

- Kneel with one
- Place hands on your hips
- Stay up right and shift hips forward until you feel a stretch then hold it
- Each side = 1set

Hip flexor stretch

- Lay on your stomach
- Bring one heel close to your glutes and grab foot with same side hand
- Hold it for the time
- Each side = 1set

Prone Quad stretch

- With your hand on the floor at about shoulder width raise your chest 
- Bring your back up 
- Focus on breathing and form

Cobra to high plank

- Sit on the ground with knees bent the soles of your feet together
- Bring them close to your body and retract your shoulders

Butterfly stretch

- On the floor bring one knee forward and out to the side
- Slide opposing leg back
- Lower torso, bend arm and place elbow on the floor
- Each side = 1set

Pigeon pose

- Stand in-front of wall
- Take step forward with one foot
- Bend the front knee while keeping back leg straight and both feet flat on the floor
- Lean forward and push against the wall with arms straight until you feel a stretch in the back calf and hold
- Each leg = 1set