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“BIG 5”  Mobility Cool Down Stretches

Option #1

Option #1

Option #2

Option #2

STRETCH #1:  The Deep Squat Hold:  Stretch = Hip, Hamstring, Lower Spine

How?  

  1. Stand with feet approximately just outside of shoulder width with toes pointed outward.
  2. Next, ease into the deepest squat you can with your knee moving slightly outward to make room for your hips & butt to pass through (preferably with your butt below your knees, your hamstrings may rest against your calves), see Option #1. 
    NOTE:  You can also opt to press out on your inner knees with your elbows for more hip stretch (See Option #2). 
  3. Hang out for at least 30 seconds & settle into your best position (you may have to rest your butt on a stair step or foot stool at 1st), relax, & breathe!
  4. When your time is up ease back to standing.
Option #1

Option #1

Option #2

Option #2

STRETCH #2:  The Passive Hanging Stretch:  Stretch = Whole Upper Body & Spine (shoulders, biceps, triceps, back, chest, & spine)

  1. You are going to need a mounted horizontal bar or object to support your bodyweight & hang from, probably at least 6 feet, or up to 10 feet, off of the ground (pull-up bar, supportive beam, rings, suspension strap, stable tree branch, or monkey bars)
  2. Next, either jump up & grab the bar or use a step stool to firmly grip the “bar” (full closed grip is possible).  Ease into hanging your full weight (you can start with feet/legs on the ground lightly supporting you to build strength & mobility at 1st)
  3. Hang out for at least 30 seconds & settle into your best position.  I slightly move my upper body forward & back which helps re-align my upper thoracic vertebrae (a few cracks… free bonus chiropractic!), relax, & breathe while you “hang out”!
  4. When your time is up either stand up, release to ground if short drop, or onto step stool.
1st Left Hip

1st Left Hip

2nd Right Hip

2nd Right Hip

STRETCH #3 (2X – 1 Right side, 1 Left side) The Lunging Hip Flexor Stretch:  Stretch = Hip Flexor of Leg Behind & Hamstring of Leg in Front

  1. From standing step into a lunge position, gently lower until the knee of your back leg rests on the floor.  Keeping your upper body perpendicular to the ground, move your hips forward to create a stretch in the front hip flexor of the back leg, & a stretch in the hamstring (backside) of the front leg.
  2. You can add more hip flexor/side stretch by raising the arm on the same side as the leg that is behind you, by pointing the hand & arm at the sky & while leaning & reaching a bit toward the side of the forward leg.
  3. Hang out for at least 30 seconds & settle in to feel the stretch, relax, & breathe!
  4. When your time is up ease your leg back then move to stand & get ready for the other side of the next stretch.
Downward Facing Dog

Downward Facing Dog

STRETCH #4:  Downward Facing Dog:  Stretch = Posterior Chain (Hips, Hamstrings, Shoulders, Upper Back, Calves, & Spine + Strengthen Quadriceps & Ankles)

  1. Move into a standard plank position (face down, flat palms to ground, straight arms, straight body from head to heels, toes/balls of feet support on ground).
  2. Next, ease into a pike position; hinge at the hips; your heels move down towards the ground; while your shoulders rotate your straight arms to be in line with your head, neck, & straight back to your hip; while hinged about 90 degrees at the hip, straighten your legs as much at the knee as possible causing a hamstring stretch (flex your quadriceps to help facilitate the stretch… I confess that this a not my best area of flexibility as you see).
  3. Hang out for at least 30 seconds & settle into  your best position (you may have to rest your butt on a stair step or foot stool at 1st), relax, & breathe!
  4. When your time is up ease back into plank, then onto your hands & knees (or move right into the next stretch of Upward Facing Dog if you like).
Upward Facing Dog

Upward Facing Dog

STRETCH #5:  Upward Facing Dog:  Stretch = Anterior Chain + Spine (Chest, Abdomen, Hips, Upper Quadriceps + Spine) & Strengthen Wrists, Arms, & Shoulders)

  1. Move into a standard plank position (face down, flat palms to the ground, straight arms, straight body from head to heels, toes/balls of feet support on the ground).
  2. Next, bend at the elbows & slowly lower your chest to the ground; then immediately move forward with your head & chest moving through your shoulders; moving off of your toes until the tops of your feet rest on the ground; while simultaneously straightening your arms/elbows; next pulling your shoulders down toward the ground & pulling your shoulder blades down & back; while looking forward extend your neck upward (top of your head toward the ceiling).  Your knees/thighs slightly off of the ground is best, while your back/spine is curved into a nice backward bend.
  3. Hang out for at least 30 seconds & settle into your best position, relax, & breathe!
  4. When your time is up ease back to plank, then onto your hands & knees. 
  5. If you would like to, then perform any other stretches that benefit your needs (i.e. the “pigeon stretch” will take you to a higher level), or roll out with your mobility tools (i.e. foam rollers/balls) if you have time.  WELL DONE… ENJOY THE DAY!