Wisconsin Lutheran College Warrior Softball 2016 Season Stretching/Mobility Guide





Exercises and pictures taken from “The Ultimate Guide to Stretching and Flexibility” Third Edition Brad Walker

WORKOUT OUTLINE

1. Dynamic Warm-up 2. 30 jumping jacks 3. 3 x 30 second plank (30 seconds of rest between)

A01. Lateral Neck Stretch – 30 seconds each side A03. Forward Flexion Neck Stretch – 30 seconds A04. Diagonal Flexion Neck Stretch – 30 seconds each side A08. Parallel Arm Shoulder Stretch – 30 seconds each side A10. Wrap Around Shoulder Stretch – 30 seconds A16. Reverse Shoulder Stretch – 30 seconds B10. Assisted Triceps Stretch – 30 seconds each side B12. Palms-out Forearm Stretch – 30 seconds B13. Fingers-down Forearm Stretch – 30 seconds each side B16. Fingers-down Wrist Stretch – 30 seconds each side D22. Reaching Lateral Side Stretch – 1 min each side F02. Standing Quad Stretch – 1 min each side D18. Sitting Knee-up Rotation Stretch – 1 min each side • Downward Dog With Calf Stretch (no picture) – 1 min total; switch sides throughout F01. Kneeling Quad Stretch – 1 min each side E02. Lying Leg Tuck Hip Stretch – 1 min each side D13. Kneeling Back Rotation Stretch – 1 min each side G09. Lying Straight Knee Hamstring Stretch – 1 min each side D16. Lying Leg Cross-over Stretch – 1 min each side G01. Sitting Reach Forward Hamstring Stretch (legs straight forward and at 45 degrees) – 1 min each side C02. Rising Stomach Stretch – 30 seconds D12. Kneeling Back-slump Stretch – 10 seconds D11. Kneeling Back-arch Stretch – 10 seconds (perform D12 and D11 three times total) D10. Kneeling Reach Forward Stretch – as long as you want! Repeat C02-D10 two to three times.



NOTES: Start every stretch session with a warm-up – never stretch cold Hold a stretch for AT LEAST 20-30 seconds The entire workout takes 45 minutes-1 hour If time is limited, only complete the bolded stretches Bolded stretches take less than 30 minutes NEVER bounce to get a deeper stretch – only stretch as far as your body will let you • Remember to breathe! • • • • • •

Dynamic warm-up: Jog High knees Skip Backward skip w/ hip rotation Carioca Lunge Side lunge w/ stretch Straight leg toe touch Quad stretch



STRETCH DESCRIPTIONS























































Compiled by Bethany Sebald