Stretching is one of the most important habits you can put in place for optimal mobility and performance.  A daily stretching routine will make a huge difference in how you perform as an athlete, but also in your everyday activities.

Here is a 10 minute routine you can do every day!

Chest Stretch
Muscles targeted: chest, shoulders

Directions:

1. Find a corner of a room.  Bend your elbows at about shoulder height and then press one palm into each wall while staggering your feet behind you.
2. Slowly lean in toward the corner, pressing your chest towards the wall until you feel a stretch in your chest.
3. Hold for 10-30 seconds

 

Hip Raise
Muscles targeted: glutes, quads, core

Directions:

1. Lie on your back with your knees bent and feet within grazing distance of your fingertips
2. Press down through your heels and lift your hips up off the floor.
3. Continue lifting until your hips are in line with your shoulders and knees
4. Hold at the top for 10 seconds before lowering back down, repeat 4-5 times

 

Hip Opener (Figure Four)
Muscles targeted: piriformis (a gluteal muscle)

Directions:

1. Lie on your back with knees bent and feet pressed into the ground.
2. Cross your left ankle over your right knee, and then reach your hands behind your right thigh and interlace your hands.
3. Gently pull your right thigh towards you (keeping your shoulders grounded) Hold for 30-45 seconds, then repeat on the other side.

 

Seated Twist
Muscles targeted: spinal flexors, obliques

Directions:

1.  Sit with legs extended straight in front of you.
2. Bend your right knee and cross your right leg over your left, planting your right foot outside your left knee.
3. Twist to the right, placing your left elbow outside your right knee, and look over your shoulder. Hold for 10-30 seconds, then repeat on other side.

 

Reclined Extended Leg Stretch
Muscles targeted: hamstrings

Directions:

1. Lie on your back with both legs flat against the ground.
2. Lift your right leg up off the ground, placing your hands behind your right thigh, keep your left leg flat on the floor.
3. Keeping your right leg straight, pull it towards your chest as far as you can. If you have trouble reaching your leg, try using a towel across the middle of your foot, gently holding onto either side. Hold for 10-30 seconds, then repeat on other side.

 

Reclined Bent-Leg Stretch
Muscles targeted: glutes, hamstrings

Directions:

1. Lie on your back with your left leg bent and your right leg straight up in the air.
2. Loop a towel or belt around the sole of your right foot.
3. Keeping your left foot planted firmly on the mat, pull your right leg in towards your chest. Hold, then repeat on other side.

 

Wide Leg Forward Fold
Muscles targeted: Hip extensors, adductors

Directions:

1. Sit on the ground with your legs straight and in the shape of the letter “V.”
2. Hinge forward at the hips and reach your chest towards your toes, only coming as far as comfortable. Hold for 10-30 seconds, and then walk your arms back toward your body to sit back up.

 

Calf Extensions
Muscles targeted: calves

Directions:

1. Find a place next to a wall, place the toes of your right foot on the base of the wall.
2. Lean in towards the wall, feeling the stretch in your calf.  Make sure not to bend your back leg—only go as far as you can while keeping it straight.
3. Hold for 30-45 seconds, then repeat on other side.