Dynamic Fitness

The following is the dynamic and static stretching exercises that were completed by our athlete before and after exercise:

Dynamic and Static Stretching Program:

Before each workout, we had our subject perform dynamic stretching over the whole body. Our routine was to start at the neck and work down to the lower extremities. Each stretch was done for 15 seconds. The routine went as follows:

• Neck rotations
• Shoulder rotations
• Arm rotations
• Wrist rotations
• Trunk rotations
• Leg swings
• Lunges
• Hip cross overs
• Ankle rotations

After each workout, our subject would perform static stretching. The stretches that are performed by our subject are the same ones listed in our sample stretching program. They include:

Flexion and Extension:

• From a sitting or standing position, begin with the neck upright.
• Flex your neck by tucking your chin towards the chest. If your chin touches the chest, attempt to touch the chin further down the chest. Hold this position for 20-30 seconds.
• Extend your neck trying to bring the back of the head as close to the back as possible. Hold this position for 20-30 seconds.

Left and Right Look:

• From a sitting or standing position, begin with the neck upright.
• Turn your head to the right and hold this position for 20-30 seconds
• Turn your head to the left and hold this position for 20-30 seconds

Lateral Shoulder and Upper Back:

• From a sitting or standing position, raise your right arm to shoulder height.
• Flex your right arm across to the left shoulder.
• Grasp your raised arm just above the elbow with your left hand.
• Exhale and pull your raised arm across your chest. Hold this position for 20-30 seconds and repeat on the opposite side.

Triceps:

• From a sitting or standing position, raise and flex your right arm overhead next to your ear. You should reach your right hand towards your scapula.
• With your left hand grasp your right elbow, exhale, and pull your right elbow behind your head. Hold this position for 20-30 seconds, and repeat on the opposite side.

Chest and Shoulders:

• From a standing position, face the edge of a door frame or corner of a wall.
• Flex your right arm at the elbow and place your hand on the wall or frame.
• Exhale and lean forward. Hold this position for 20-30 seconds and repeat on the opposite side.

–Note: you can do both arms at the same time when using a door frame.

Torso:

• From a standing position, place your feet shoulder width apart. You may place your left arm on your hip and raise your right arm over your head, or raise both arms over your head and interlock your fingers.
• Keep your right arm straight (or both arms if used) and lean from your waist to the left side. Hold this position for 20-30 seconds and repeat on the opposite side.

–Note: Do not lock your knees but do not allow them to bend as you lean to each side

Groin:

• From a sitting position keep your body near vertical. You may choose buttocks and lower back against a wall.
• Flex your knees with your legs spread pulling your feet towards your body and place your heels together.
• Place your hands on the inner thighs or knees, exhale and press your legs towards the floor. Hold this position for 20-30 seconds.

-Note: You may use your hands to hold your heels together and press your legs floor with your elbows.

Hips:

• Lay on your back with legs flat on the floor.
• Bring your right thigh close to your chest by flexing your knee and hip.
• Exhale and with both hands placed behind the thigh, pull your knee closer to your chest. Hold this position for 20-30 seconds and repeat on the opposite side.

Hamstrings:

• From a standing position raise your right leg and place it upon a stable elevated surface at a comfortable height.
• Exhale while you slightly bend your left leg, then lean forward and slightly round your back. Hold this position for 20-30 seconds and repeat with the opposite leg.

Quadriceps:

• From a standing position place one hand about shoulder height up against a wall or stable surface.
• Reach back with the opposite hand and grab the ankle on the same side.
• Exhale and slowly pull your heal toward you buttocks while avoiding too much pressure on your knee.  Make sure your upper body stays tall and does not lean forward toward the wall. Hold this position for 20-30 seconds and repeat with the opposite leg.

Calf and Achilles Tendon:

• From a standing position place both hands on the wall approximately shoulder width apart.
• Move on leg forward while maintaining a slight bend, while the other leg stays straight. Slightly bend your arms and lean forward while keeping your heels on the floor.  Make sure both feet and entire body are pointing forward while your upper body stays tall. Hold this position for 20-30 seconds and repeat with the opposite leg.