Improve your range of motion and reduce risk of injury!  According to the Mayo Clinic:

  • Stretching is not a warmup
  • Strive for symmetry in the major muscle groups
  • Hold the stretch for 30-60 seconds
  • Don’t aim for pain
  • Stretch 2-3 times per week
  • Dynamic warm-ups for specific activities

Types of Training

  1. Self-Myofascial Release: Great for correcting muscle imbalances specific to each person
  2. Active Stretching during warm up before exercise
  3. Static Stretching at end of exercise to lengthen muscles


Self-Myofascial Release

                Foam Rolling Techniques for the legs and back

                Thera Cane and Yoga Balls

Active Stretching Warm-Up

                Ankle Circles, High Knee Hug, Frankenstein Walk

                Shoulder Shrugs, Arm Circles

                Full Body 6 Pack: Squat Swings, Chop Wood, Shovel Snow

Static Stretching

                Mat: Band Hamstring Stretch, Figure 4, Windshield Wiper Twist

                Sitting: Shoulder Hug, Twist, Side Stretch

                Standing: Lunge, Calf Stretch, Chest Opener

Lori Barker