“BIG 5” Mobility Cool Down Stretches

Option #1

Option #2
STRETCH #1: The Deep Squat Hold: Stretch = Hip, Hamstring, Lower Spine
How?
- Stand with feet approximately just outside of shoulder width with toes pointed outward.
- 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). - 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!
- When your time is up ease back to standing.

Option #1

Option #2
STRETCH #2: The Passive Hanging Stretch: Stretch = Whole Upper Body & Spine (shoulders, biceps, triceps, back, chest, & spine)
- 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)
- 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)
- 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”!
- When your time is up either stand up, release to ground if short drop, or onto step stool.

1st Left 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
- 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.
- 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.
- Hang out for at least 30 seconds & settle in to feel the stretch, relax, & breathe!
- 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
STRETCH #4: Downward Facing Dog: Stretch = Posterior Chain (Hips, Hamstrings, Shoulders, Upper Back, Calves, & Spine + Strengthen Quadriceps & Ankles)
- 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).
- 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).
- 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!
- 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
STRETCH #5: Upward Facing Dog: Stretch = Anterior Chain + Spine (Chest, Abdomen, Hips, Upper Quadriceps + Spine) & Strengthen Wrists, Arms, & Shoulders)
- 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).
- 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.
- Hang out for at least 30 seconds & settle into your best position, relax, & breathe!
- When your time is up ease back to plank, then onto your hands & knees.
- 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!