MY STRETCH ROUTINE

Here is my stretch routine which often follows my work-out.
I prefer to hold each stretch between 20-30 sec.

1) Back arch/slump stretch - (back&sides) semispinalis cervicis, thoracis and gluteus maximus.

2) Back rotation stretch - (back&sides) semispinalis thoracis, spinalis thoracis en longissimus thoracis.

3) Downward dog stretch - (Back and Sides) Latissimus dorsi, Hamstrings and Gastrocnemius

4) Upward dog stretch - (Stomach) Intercostals and Obliques

5) Abductor rockers - (Hamstrings) Adductors, Gracilis and Pectineus

6) Leg tuck hip stretch - (hips and buttocks) Piriformis, Gemelli and Obductors

7) Straigth leg stretch - (Hamstrings) Hamstrings, Gastrocnemius and Soleus

8) Seated forward fold - (Hamstrings) Hamstrings

9) Wide abductror stretch - (Hamstrings) Hamstrings, Trapezius and Rhomboids

Видео MY STRETCH ROUTINE канала MARK BIJKERK