Dynamic Stretching

Trunk rotation – ROM and stretch

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Thoracic extension

• Start on all fours and place one hand on the side of the head with the elbow elevated.
• Lift the elbow up and behind while you rotate in the thoracic region. The head will follow the spine as
  you induce rotation.
• Lower the elbow and try to reach across under the body.
• Keep the lumbar region still during the movement. Focus on the thoracic part of the spine.

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Trunk rotations

• Stand tall with your arms on the side 90° from the body.
• Rotate the hips and torso from side to side, keeping the feet on the ground.

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Trunk rotation at address

• Assume the address posture with your back flat, knees bent and shoulders hanging.
• Alternate reaching arms to the opposite knee, while maintaining the proper address posture.

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Backswing warm-up

• Step forward with one leg and turn the trunk to the same side, keeping the head still.
• Return to the standing position and step sideways with the same leg, turning the trunk to that side.

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Backswing warm-up 2

• Stand in address posture.
• With the front arm, reach at shoulder height backward.
• With both arms, reach back over the shoulder.
• With the back arm, reach back over the right shoulder.
• Keep the head still.

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Follow-through (release head)

• Step back with one leg and turn the trunk to the same side while reaching back with the arm.
• Return to the center and step sideways with the same leg, turning the trunk to that side and reaching
  back with the arm.

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Golf warm-up; Follow through

• Balance on your left leg with the right toes touching the ground.
• With your right arm, reach over the left shoulder.
• Still balancing on your left leg, reach over the left shoulder with the left arm.

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Side-lying trunk twist

• Start on the side, top leg flexed at the hips with the knee at 90° and lower leg straight.
• Place a med-ball, foam roller of a similar solid object under the top knee and press onto it so the knee
  in constant contact with the object.
• Open the top arm and reach around to the other side, going over the eyes and come back.

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Yoga twist

• Start on the floor with legs crossed and arms outstretched on the sides.
• Twist from the hips in a fluid side to side motion.
• Do not force the end range of motion.
• Do both sides.

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Bent Knee Twist

• Start in crook lying and arms outstretched on the sides.
• Keep the knees and feet together and drop the knee on both sides.
• Do not force the end range of motion and allow a gentle stretch in the hips and lower back.
• Keep the shoulders on the floor during the movement.

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Side twist

• Start side-lying, knees bent 90°, with your free hand on the floor in front of your torso.
• Initiate the movement from the hips and rotate the feet to flip them on the other side
• Keep the movement around hips and lower back and avoid excessive torso rotation.
• Do not force the end range of motion.

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Supine scorpion

• Start supine with arms outstretched to the sides and legs straight.
• With one leg, touch the toes on the ground on the opposite side of your body keeping the leg straight,
  toward the hand.
• Keep the shoulders on the floor.

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Prone scorpion

• Start prone with arms outstretched to the sides and legs straight.
• Squeeze the glutes and bring the toes of one leg to the opposite side, toward the hand.
• Keep the shoulders down.

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Windmills

• Start with a wide stance and rotate and flex at the hips (pushing the hips back) as you reach toward the
  foot with the opposite arm.
• Do not round the upper or lower back.
• Keep chest and eyes up.

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Walking windmill

• Take a step forward with one foot.
• Bring the opposite hand down to that foot, reaching backward with the opposite arm. Think of your arms
  being a windmill.
• Switch the arms as you step forward with the opposite foot, repeating the process.

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Squat and trunk rotation

• Squat down as you raise your hands in front.
• In the bottom position, rotate your trunk to one side, come back to the center and rotate to the other
  side.
• Stand again and repeat.
• Keep your back straight as you execute the movement.

Dorsiflexion

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Dynamic calf stretch

• Start in a push-up position with hips elevated (pike position).
• Cross one leg behind the other and keep the knee straight.
• Come up on your toes and lower the heel toward the ground to feel a stretch in the calf.
• Do not hold the static stretch more than one second.
• Do it on both sides.

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Dynamic soleus stretch

• Start in a push-up position with hips elevated (pike position).
• Cross one leg behind the other and keep the knee bent.
• Come up on your toes and lower the heel toward the ground to feel a stretch in the calf.
• Do not hold the static stretch more than one second.
• Do it on both sides.

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Wall 3 way ankle mobilization

• Stand in front of a wall with your foot about a foot length from the wall.
• Move your knee:
• Straight forward,
• Inside and forward,
• Outside and forward.
• Alternate between these movements.

Lateral Lunges

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Alternating lateral lunge

• Take one step sideways and drop into a lateral lunge.
• Drive with the flexed leg to get back up and do it on the other side by taking another step.
• Keep the heel on the ground by pushing the hips back and balancing yourself with the hands.
• Keep the chest up and toes pointing forward or slightly outward.
• The knee should be constantly aligned with the foot.
• Do not round the back or shoulders.

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Lateral lunges

• Take one step sideways and drop into a lateral lunge.
• Keep your foot in the same place as you change sides.
• Keep the heel on the ground by pushing the hips back and balancing yourself with the hands.
• Keep the chest up and toes pointing forward or slightly outward.
• The knee should be constantly aligned with the foot.
• Do not round the back or shoulders.

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Side lunge walking

• Stand upright and take a big step sideways into a side lunge position.
• Bring the trail leg next to the standing leg as you stand up.
• Repeat for several steps, then lead with the other leg.

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Multi-plane lunge

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Lateral lunge plus rotation

• Take one step sideways and drop into a lateral lunge.
• From this position, rotate your hips and body to the direction of the lunge.
• Keep your heel on the ground by pushing your hips back and balancing yourself with your hands.
• Your knee should be constantly aligned with your foot.
• Do not round your back or shoulders.

Leg swings

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Leg swing

• Put one hand on a wall to help your balance and swing your leg front to back, moving from the hips.
• Maintain a good upper body posture during the movement.
• Swing forward but squeeze the glutes and hamstrings to bring the leg down instead of forcing the swing.
• Do not arch the lower back as you bring the leg posteriorly.

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Lateral leg swings

• Either stand in front of a wall for balance or do it free-standing.
• Swing your leg with a side to side motion starting from the hips.
• Do not round the upper back.

Hip flexion

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Warm-up Knee-elbow

• Stand with your feet wide apart.
• Quickly lift your knee to the opposite elbow
• Return and repeat with the other leg.

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A medial hip static stretch

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Adductors mob.

• Start half-kneeling with the front leg rotated 90° to the side.
• Lean toward the front leg to stretch the adductors of the back leg and get back up.
• Repeat.

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A hip hinge on one leg

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1 Leg toe touch

• Take a step forward and place the weight on the heel as you bend forward from the hip.
• Keep the back straight, chest out and a slight bend in the knee.
• Try to push the heel of the opposite leg toward the ceiling.
• Look straight ahead as you lower the fingers to the ground.
• Go as deep as your flexibility allows.

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Hip abduction

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Hip activation 

• Start on all four with your knees under your hips and hands under your shoulders.
• Abduct the hip on one side as high as possible then extend the leg back completely and return to the
  starting position.
• Do not rotate the trunk.
• Do not rush the movement.

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Hip correction

• Stand on one leg and drop the hip down.
• When the hip is down completely, bring it back up to the starting position.
• Keep the torso level and do not allow any rotation in the hips.
• Do it in front of a mirror if you have difficulty moving only at the hips.

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Knees warm-up at address

• Assume the address posture with your back flat, knees bent and shoulders hanging.
• Roll the feet and knees in and out.

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Mini-band side steps

• Place a mini-band around the thighs, just above the knee or around the lower leg near the ankle.
• Take a step sideways using your abductors (gluteus medius), without rotating at the hips.
• Keep the rubber band taut during all the duration of the movement.
• Keep the back straight.
• Keep the toes pointing forward at all time.

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Hip mobilization

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Hip rock

• Start on all fours with your hands under your shoulders and knees under your hips.
• Rock your hips forward to have your trunk and thighs aligned, and rock backward in a fully flexed
  position with knees at your chest.
• Keep your head neutral (e.g. do not lookup).

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Back & hips side to side rock

• Start on all fours with feet off the floor. Your hands should be under your shoulders and knees behind
  your hips.
• Drop your hips to the side to mobilize the hip and lower back.

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Hip rock with leg abducted

• Start on all fours with your hands under your shoulders and knees under your hips.
• Stick one leg out to the side with knee straight.
• Rock your hips forward to have your trunk and thigh aligned, and rock backward in a fully flexed
  position with your knee at your chest.
• Keep your head neutral (e.g. do not lookup).

Shoulder circumduction

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Shoulder rotations

• Place your hands on your shoulders and rotate your arms.
• Do both directions.

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Arms circles

• Stand tall and rotate the arms backward then forward in a big circular motion.
• Do not move the head while doing the movement.

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Shoulder mobility with a stick

• Grab a broomstick or similar object with a wide overhand grip in front of you.
• Raise the bar all the way over your head to stretch the pectorals and shoulders and go all the way back
  to the lower back/glutes.
• Bring your grip closer as you warm-up.
• Do not bend the elbows or arch too much in the lower back.

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Shoulder mobility with band

• Grab a rubber band with a wide overhand grip in front of you.
• Raise the band all the way over your head to stretch the pectorals and shoulders and go all the way back
  to the lower back/glutes.
• Do not bend the elbows or arch too much in the lower back.

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Shoulder mobilization

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Arms horizontal swings

• Stand tall and do horizontal movements of the arms.
• Do not move the head during the exercise.

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Transverse arms swing

• Open and close your arms in front of your body.
• Keep the arms straight.

Glute bridge

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Supine bridge

• Start supine with your knee bent at 90°.
• Squeeze the glutes and lift the hips off the ground parallel with the torso, without using the lower
  back or hamstrings.
• Do not go too far in the range of motion.
• Repeat without touching the ground.

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Supine leg whips

• Start supine in a supine bridge position.
• Lift one leg perpendicular to the ground.
• Lower the elevated leg to the side and bring back to the starting position in dynamic motion.
• Do not turn or drop the hips as you lower the leg.

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One leg supine bridge

• Start supine with your knee bent at 90°.
• Bring one knee to the chest and hold it in place with the arms.
• Squeeze the glutes and lift the hips off the ground as high as you can, without using the lower back or
  hamstrings.
• Do not go too far in the range of motion.
• Keep the head on the floor.
• Repeat without touching the ground.

Wrist mobilization and stabilization

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Warm-up wrist

• Put your arm(s) out
• Move your wrist(s) up and down

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Wrist rotation

• Rotate your wrists not too fast nor too slow, working in all the range of motion that you can get.
• Do rotations in both directions.

Specialty push-up

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Yoga push-up

• Start in push-up position hands under the shoulders and push your hips up and back, keeping the knee
  straight. The goal is to make a continuous line with the arms and the torso.
• Get back in the push-up position and do a regular push-up.
• Repeat.

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Cat-Cow

• Start on all fours with hands underneath the shoulders.
• Lift the head and chest simultaneously while letting the stomach sink and the lower back arch to perform
  the cat.
• Round the back and let the head and neck drop while trying to get the head and pelvis as close as
  possible.
• Do not force the end range of motion as this is not a stretch.
• Repeat.

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Inch Worm

• Start in a push-up position.
• Walk your feet toward your hands while keeping your weight on both your feet and hands.
• When you cannot ‘inch’ any further, walk back to a push-up position.
• Repeat the process.

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Duck walk with a band

• Wrap an elastic band around your ankle tight enough so it doesn’t sag when your feet are shoulder-width
  apart.
• Crouch and walk in a duck-like way forward. Take a step with your front foot, have it flat on the floor
  then follow with your back foot, keeping the band tight.

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Squat to stand

• Start with your feet a little wider than shoulder-width.
• Bend over and reach the front of your foot/shoes.
• Pull yourself into a deep squat position and hold for one second.
• Keep the lower back straight, chest out and heel on the ground.
• Keeping a good posture at all times, go as low as your flexibility allows and try to go a little deeper
  each repetition.