Name: Playbook - Christopher Morton - Stretch Session
Uploaded: 2023-02-27T16:00:02.086Z
Duration: 30 min
Description: Stretch Session

Stretching! The most neglected part of working out. In this collection i have a series of different stretches and mobility actions you can take to better prepare you for a workout and or after a workout to help combat that PMS (Post muscle soreness).

This mobility stretch is meant to loosen and warm up your shoulders. Neck rotations helps loosen your neck ovbiously and your traps!

Arm Rows / Neck Rotations

Keep your feet planted straight forward… put your palm over the desires elbow and pull lightly until you feel constant tension then hold… when it comes to stretching you don’t want to rock back and forth that defeats the purpose. I also like to bend laterally at the torso to get that extra stretch in my side.

Shoulder stretch

Start with your legs shoulder width apart. Arms stretched straight out. Then rotate at the waist to tap the opposite toe with your hands. When coming back up it’s a three part movement LEFT ..UP.. RIGHT make sure mentally your hitting each section. Not just left toe the straight to right toe … you have to come up . This exercise helps loosen the torso as well as hamstrings.

Alternate Toe Taps

This mobility stretch is designed to loosen your hip flexors at the same time helps with balance. Stand straight up raise your knee and grasp it bringing it to your chest to loosen them hip flexors and get that extra mobility

Hip Flexors 1

This stretch is for your groin as you see my elbows are right behind my knees I’m actually pushing outward on my thighs to get a good stretch.

Groin stretch

When it comes to hamstrings there’s many different variations. Make sure your knees are not bent just simply come down as far as you can and hold it for atleast 30 seconds. Note that the closer your feet the harder the stretch the wider your feet the easier the stretch

Hamstring Stretch 1

This is a great stretch to hit the hamstrings on the way forward and the quads when leaning back! You will definitely appreciate a good stretch in your quads after a hard leg day!

Hamstrings / quads Stretch

Start by laying on the ground and bring your arms back keep them stiff while ensuring your hips are pressed to the ground. This will give you a nice strep in your core (abs) hold for 30 seconds after your going to bring your hips back to your feet with an arched lower back and arms straight forward to get a stretch in your lower back

Core / lower back stretch

This is another good stretch for your hip flexors. I like to pull my feet cross body and push out on my knees to try and get my leg lateral to my body (which I’m stiff as hell so it’ll only seem like that in my mind) haha but doing this exercise helps loosen your hips flexors and joints

Hip flexor stretch 2

Lay on your back with your knees bent feet flat on the ground. After that your gonna drop your legs side to side give your lower back a nice stretch in each direction. After lay on your back and grasp your knees and pull them to your chest