This active warm-up will prepare you for just about any type of workout. The self-myofascial releases and dynamic range-of-motion stretches will increase your core body temperature and improve your mobility. You will need a foam roller for part of this sequence.
1. Self-Myofascial Release for Mid and Upper Back (60 seconds) here
2. Self-Myofascial Release for Glutes (30 seconds per side) here
3. Self-Myofascial Release for Calves (30 seconds per side) here
4. Floor Angels (8 repetitions) here
5. Cat-Cow (6 repetitions) here
6. Bird-Dog (6 repetitions per side) here
7. Quadruped Rotations (6 repetitions per side) here
8. Ankle Circles (10 repetitions per side, 5 in each direction) here
9. Hinge and Reach (8 repetitions) here
10. Leg Swings (8 repetitions per side) here
11. Figure 8 (8 repetitions per side) here
12. Side-to-Side Standing Diagonals (6 repetitions per side) here
By improving tissue density first through self-myofascial releases, you can relieve tension, increase blood flow, improve mobility, and enhance your overall movement throughout your body.
Perfect for post-exercise stretching, I’ve designed this series of stretches to loosen the major muscle groups typically used in daily activities, including your calves, thighs, hips, torso, back, chest, and shoulders.
1. Standing Calf Stretch (30 seconds per side) here
2. Tibialis Anterior Stretch (30 seconds per side) here
3. Overhead Triceps Stretch (30 seconds per side) here
4. Supported Standing Quadriceps Stretch (30 seconds per side) here
5. Downward-Facing Dog (30 seconds) here
6. Biceps Stretch (30 seconds per side) here
7. Open-Heart Stretch (30 seconds) here
8. Kneeling Lat Stretch (30 seconds) here
9. Half Lord of the Fishes (30 seconds per side) here
10. Bound Angle (30 seconds) here
11. Reverse Tabletop (30 seconds) here
12. Head-to-Toe Stretch (30 seconds) here
If you have extra time, perform each of these static stretches twice, holding the stretch for 30 seconds, resting for 15 seconds, and repeating for 30 seconds, totaling 60 seconds per stretch.
As the name implies, I created this yoga-inspired routine to stretch your entire body using slow, rhythmic, and mindful breathing, in and out through the nose, to encourage you to relax.
1. Cat-Cow (5 breaths in and out) here
2. Downward-Facing Dog (5 breaths in and out) here
3. Standing Crescent Moon (5 breaths in and out per side) here
4. Wide-Legged Forward Fold with Chest Expansion (5 breaths in and out) here
5. Assisted Low Lunge (5 breaths in and out per side) here
6. Low Cobra (5 breaths in and out) here
7. Thread the Needle (5 breaths in and out per side) here
8. Half Lord of the Fishes (5 breaths in and out per side) here
9. Bound Angle (5 breaths in and out) here
10. Supine Spinal Twist (5 breaths in and out per side) here
Rather than counting the number of seconds per stretch, focus on counting the cycles of breath (one cycle is a full inhalation and exhalation) to further emphasize the importance of proper breathing while stretching.
In this routine, self-myofascial release is paired with static stretching to improve your tissue density and tissue length, which gets your entire body moving as one connected unit. You’ll use a foam roller for some of these exercises.
1. Self-Myofascial Release for Calves (60 seconds per side) here
2. Self-Myofascial Release for Mid and Upper Back (60 seconds) here
3. Self-Myofascial Release for Glutes (60 seconds per side) here
4. Downward-Facing Dog (60 seconds) here
5. Thread the Needle (60 seconds per side) here
6. Figure 4 (60 seconds per side) here
If you are pressed for time, simply perform each of the static stretches (stretches 4 through 6) for 30 seconds each.
To make stretching comfortable and easy, for this series of stretches I recommend using various props for support, such as a strap, towel, and a wall.
1. Figure 8 (8 repetitions per side) here
2. Leg Swings (10 repetitions per side) here
3. Standing Calf Stretch (30 seconds per side) here
4. Tibialis Anterior Stretch (30 seconds per side) here
5. Biceps Stretch (30 seconds per side) here
6. Wide-Legged Forward Fold with Chest Expansion (30 seconds) here
7. Assisted Low Lunge (30 seconds per side) here
8. Kneeling Lat Stretch (30 seconds) here
9. Assisted Supine Hamstring Stretch (30 seconds per side) here
10. Head-to-Toe Stretch (30 seconds) here
If you do not have a strap available for the Wide-Legged Forward Fold with Chest Expansion or the Assisted Supine Hamstring Stretch, use a small hand towel or belt as a substitute.
