My stretching routine

Time: 37 minutes

Stretching routine recommended for football, basketball, cycling, triathlon, dance, martial arts, gymnastics, handball, neck, cervical, bed, chair, office, cervicalgia, scalene, deltoid, levator scapulae.

1_/79 10 seconds each side ref1

Stretching routine recommended for cycling, triathlon, neck, cervical, fast, chair, office, cervicalgia, trapezius.

2_/79 20 seconds ref23

Stretching routine recommended for cycling, triathlon, neck, fast, chair, office, trapezius.

3_/79 5 seconds ref54

Stretching routine recommended for boxing, cervical, cervicalgia, isometrics, scalene.

4_/79 10 seconds each side ref60

Stretching routine recommended for boxing, cervical, cervicalgia, isometrics.

5_/79 10 seconds ref61

6_/79 10 seconds ref62

Stretching routine recommended for cervical, cervicalgia, new.

^New! 7_/79 10 times 3 seconds ref78

Stretching routine recommended for padel tennis, fencing, cervical, cervicalgia, back relax, new.

^New! 8_/79 10 times 3 seconds ref79

Stretching routine recommended for football, basketball, athletics, trekking, windsurfing, snowboarding, surfing, climbing, kayaking, squash, swimming, golf, tennis, skiing, triathlon, martial arts, handball, boxing, kitesurfing, padel tennis, fencing, hockey, back, bed, chair, office, triceps brachii, intercostal.

9_/79 10 seconds each side ref2

Stretching routine recommended for football, basketball, windsurfing, snowboarding, surfing, climbing, squash, volleyball, weight training, swimming, golf, tennis, skiing, martial arts, jogging, baseball, rugby, softball, handball, boxing, american football, kitesurfing, padel tennis, fencing, hockey, bed, chair, office, deltoid.

10_/79 20 seconds ref3

Stretching routine recommended for kitesurfing, flight, scalene, levator scapulae.

11_/79 3 times 5 seconds ref75

Stretching routine recommended for basketball, athletics, trekking, volleyball, golf, handball, kitesurfing, fencing, arms, chair, office, pilates, back relax, flight, trapezius, deltoid.

12_/79 2 times 5 seconds each one ref11

Stretching routine recommended for flight.

13_/79 3 times 5 seconds ref74

Stretching routine recommended for flight, gastrocnemius, new.

^New! 14_/79 3 times 5 seconds ref76

Stretching routine recommended for dance, martial arts, gymnastics, baseball, softball, kitesurfing, lumbar, back relax, trapezius, deltoid.

15_/79 5 seconds ref64

Stretching routine recommended for martial arts, baseball, softball, kitesurfing, back relax, intercostal.

16_/79 10 seconds each side ref65

Stretching routine recommended for dance, gymnastics, baseball, softball, kitesurfing, back relax, intercostal.

17_/79 10 seconds each side ref66

Stretching routine recommended for back relax, intercostal.

18_/79 10 seconds ref67

Stretching routine recommended for volleyball, weight training, tennis, skiing, triathlon, martial arts, baseball, rugby, softball, american football, kitesurfing, fencing, cervical, arms, chair, office, cervicalgia, triceps brachii.

19_/79 15 seconds each arm ref30

Stretching routine recommended for athletics, trekking, windsurfing, snowboarding, surfing, climbing, kayaking, squash, weight training, swimming, golf, tennis, skiing, triathlon, boxing, kitesurfing, padel tennis, fencing, hockey, shoulders, chair, office, pilates, back relax, deltoid.

20_/79 2 times 5 seconds each one ref39

Stretching routine recommended for baseball, softball, boxing, kitesurfing, fencing, back relax, deltoid.

21_/79 10 times shoulders clockwise and counter clockwise ref68

Stretching routine recommended for triathlon, boxing, kitesurfing, fencing, shoulders, chair, office, trapezius, deltoid.

22_/79 15 seconds ref41

Stretching routine recommended for snowboarding, weight training, swimming, golf, kitesurfing, fencing, arms, fast, chair, office, deltoid.

23_/79 15 seconds each arm ref48

Stretching routine recommended for boxing, cervical, pectoral, cervicalgia, pectoralis.

24_/79 10 seconds ref63

Stretching routine recommended for snowboarding, golf, skiing, boxing, kitesurfing, fencing, arms, fast, chair, office, trapezius, rhomboid, deltoid, biceps brachii.

25_/79 15 seconds ref49

Stretching routine recommended for triathlon, arms, fast, chair, office, triceps brachii.

26_/79 10 seconds each arm ref53

Stretching routine recommended for windsurfing, climbing, squash, golf, tennis, boxing, kitesurfing, padel tennis, fencing, hockey, hands, wirst, chair, office.

27_/79 15 times each hand clockwise and counter clockwise ref43

Stretching routine recommended for squash, volleyball, weight training, tennis, triathlon, baseball, softball, boxing, padel tennis, fencing, hockey, arms, pectoral, pectoralis, biceps brachii.

28_/79 15 seconds each arm ref31

Stretching routine recommended for baseball, softball, boxing, kitesurfing, shoulders, pectoral, pectoralis.

29_/79 15 seconds each arm ref55

Stretching routine recommended for football, basketball, cycling, athletics, trekking, snowboarding, squash, volleyball, weight training, swimming, golf, tennis, triathlon, dance, gymnastics, jogging, baseball, softball, handball, kitesurfing, padel tennis, fencing, hockey, legs, gastrocnemius.

30_/79 30 seconds each leg ref21

Stretching routine recommended for cycling, athletics, trekking, snowboarding, squash, weight training, tennis, skiing, triathlon, jogging, kitesurfing, padel tennis, fencing, hockey, legs, fast, flight, quadriceps.

31_/79 30 seconds each leg ref34

Stretching routine recommended for cycling, skiing, triathlon, martial arts, legs.

32_/79 25 seconds each leg ref35

Stretching routine recommended for cycling, snowboarding, skiing, triathlon, back, lumbar, office.

33_/79 30 seconds ref36

Stretching routine recommended for snowboarding, weight training, skiing, lumbar, office.

34_/79 10 seconds each side ref45

Stretching routine recommended for snowboarding, kayaking, weight training, pectoral, office, pectoralis.

35_/79 15 seconds ref46

Stretching routine recommended for athletics, trekking, snowboarding, surfing, swimming, skiing, jogging, baseball, softball, boxing, fencing, arms.

36_/79 15 seconds ref47

Stretching routine recommended for football, basketball, athletics, trekking, snowboarding, kayaking, volleyball, golf, skiing, rugby, handball, american football, legs.

37_/79 30 seconds ref4

Stretching routine recommended for side stitch.

38_/79 3 times 5 seconds ref73

Stretching routine recommended for football, basketball, cycling, athletics, trekking, snowboarding, volleyball, golf, skiing, jogging, rugby, handball, american football, legs, lumbar, fast, lumbalgia.

39_/79 20 seconds ref5

Stretching routine recommended for triathlon, lumbar.

40_/79 20 seconds ref28

Stretching routine recommended for volleyball, dance, martial arts, gymnastics, legs, adductor.

41_/79 20 seconds each leg ref29

Stretching routine recommended for fencing, feet and ankles.

42_/79 10 seconds each foot ref22

Stretching routine recommended for football, basketball, athletics, trekking, volleyball, weight training, swimming, tennis, skiing, triathlon, dance, martial arts, gymnastics, jogging, baseball, rugby, softball, handball, american football, kitesurfing, fencing, legs, psoas, quadriceps.

43_/79 20 seconds each leg ref13

Stretching routine recommended for snowboarding, triathlon, legs.

44_/79 10 seconds each leg ref44

Stretching routine recommended for feet and ankles.

45_/79 20 seconds ref17

Stretching routine recommended for football, basketball, windsurfing, squash, volleyball, weight training, tennis, handball, padel tennis, hockey, arms.

46_/79 10 seconds each arm ref19

Stretching routine recommended for dance, gymnastics, baseball, rugby, softball, american football, back relax.

47_/79 10 seconds ref70

Stretching routine recommended for lumbar, lumbalgia, back relax.

48_/79 5 seconds each side ref71

Stretching routine recommended for football, basketball, windsurfing, surfing, climbing, kayaking, squash, volleyball, weight training, golf, tennis, dance, gymnastics, baseball, rugby, softball, handball, american football, kitesurfing, padel tennis, fencing, hockey, hands, wirst.

49_/79 20 seconds ref20

Stretching routine recommended for triathlon, kitesurfing, legs, quadriceps.

50_/79 20 seconds ref24

Stretching routine recommended for cycling, windsurfing, snowboarding, surfing, climbing, squash, volleyball, weight training, swimming, golf, tennis, dance, martial arts, gymnastics, jogging, rugby, boxing, american football, padel tennis, fencing, hockey, legs, pilates.

51_/79 30 seconds ref27

Stretching routine recommended for football, basketball, cycling, athletics, trekking, windsurfing, surfing, climbing, kayaking, squash, volleyball, weight training, swimming, golf, tennis, dance, martial arts, gymnastics, jogging, baseball, rugby, softball, handball, american football, padel tennis, fencing, hockey, legs, bed, adductor.

52_/79 30 seconds ref6

Stretching routine recommended for football, basketball, cycling, volleyball, martial arts, handball, back, legs, bed, pilates, adductor.

53_/79 30 seconds ref7

Stretching routine recommended for football, basketball, cycling, athletics, trekking, windsurfing, surfing, climbing, kayaking, volleyball, weight training, swimming, dance, martial arts, gymnastics, jogging, baseball, rugby, softball, handball, american football, neck, cervical, back, bed.

54_/79 3 times 5 seconds each one ref8

Stretching routine recommended for windsurfing, dance, gymnastics, back, pectoral, bed, pectoralis.

55_/79 2 times 5 seconds ref52

Stretching routine recommended for football, basketball, volleyball, handball, intercostal.

56_/79 20 seconds ref12

Stretching routine recommended for kitesurfing, legs.

57_/79 20 seconds ref42

Stretching routine recommended for athletics, trekking, jogging, rugby, american football, legs.

58_/79 20 seconds each leg ref40

Stretching routine recommended for cycling, windsurfing, surfing, climbing, kayaking, squash, swimming, tennis, triathlon, dance, gymnastics, rugby, american football, padel tennis, fencing, hockey, sciatic, pilates, gluteus.

59_/79 15 seconds each side ref32

Stretching routine recommended for cycling, martial arts, legs, bed.

60_/79 15 seconds each leg ref33

Stretching routine recommended for football, basketball, cycling, squash, volleyball, swimming, tennis, dance, martial arts, gymnastics, jogging, baseball, rugby, softball, handball, american football, kitesurfing, padel tennis, fencing, hockey, feet and ankles, lumbar.

61_/79 15 times each foot clockwise and counter clockwise ref18

Stretching routine recommended for boxing, feet and ankles, flight, new.

^New! 62_/79 15 times each foot clockwise and counter clockwise ref77

Stretching routine recommended for football, basketball, cycling, volleyball, baseball, softball, handball, legs.

63_/79 20 seconds each leg ref14

Stretching routine recommended for football, basketball, cycling, windsurfing, surfing, kayaking, squash, volleyball, tennis, martial arts, jogging, baseball, rugby, softball, handball, american football, kitesurfing, padel tennis, fencing, hockey, legs.

64_/79 20 seconds each leg ref15

Stretching routine recommended for football, basketball, volleyball, dance, martial arts, gymnastics, rugby, handball, boxing, american football, legs, adductor.

65_/79 30 seconds ref16

Stretching routine recommended for dance, gymnastics, legs, adductor.

66_/79 15 seconds each side ref56

67_/79 20 seconds each leg ref25

Stretching routine recommended for lumbar, bed, lumbalgia.

68_/79 20 seconds ref26

Stretching routine recommended for windsurfing, surfing, climbing, volleyball, swimming, martial arts, rugby, american football, back, legs, hip, bed, sciatic, gluteus.

69_/79 25 seconds each side ref37

Stretching routine recommended for athletics, trekking, windsurfing, climbing, jogging, legs, bed, quadriceps.

70_/79 10 seconds each leg ref38

Stretching routine recommended for football, basketball, cycling, kayaking, volleyball, weight training, baseball, softball, handball, back, legs, hip, bed, sciatic, gluteus.

71_/79 25 seconds each side ref9

Stretching routine recommended for football, basketball, athletics, trekking, windsurfing, surfing, kayaking, weight training, jogging, baseball, softball, handball, legs, lumbar, bed, pilates, lumbalgia.

72_/79 20 seconds each leg ref10

Stretching routine recommended for athletics, trekking, climbing, weight training, jogging, legs, lumbar, bed, lumbalgia.

73_/79 10 seconds each leg ref51

Stretching routine recommended for lumbar, lumbalgia.

74_/79 15 seconds each leg ref69

Stretching routine recommended for athletics, trekking, golf, skiing, jogging, legs, gastrocnemius.

75_/79 10 seconds each leg ref50

Stretching routine recommended for trekking, triathlon, kitesurfing, padel tennis, fencing, legs, fast, biceps femoris, gastrocnemius.

76_/79 15 seconds each leg ref58

Stretching routine recommended for triathlon, jogging, hip, fast, sciatic, gluteus.

77_/79 15 seconds each leg ref57

Stretching routine recommended for triathlon, neck, cervical, back, fast.

78_/79 10 seconds ref59

Stretching routine recommended for boxing, back relax.

79_/79 100 seconds ref72

Stretching routine (exercises guide) recommended for Select

Stretching.name

My stretching routine