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Daily Stretching Mobility Routine

The document outlines a daily stretching and mobility routine aimed at preventing injury and improving recovery for activities like calisthenics, lifting, and running. It includes a 5-7 minute dynamic warm-up and a 10-15 minute post-workout static stretch routine, with specific exercises for the upper body, lower body, spine, and core. Tips for effective stretching emphasize deep breathing, relaxation, and the flexibility to perform the routine daily or post-workout.

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ronav.shah
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140 views1 page

Daily Stretching Mobility Routine

The document outlines a daily stretching and mobility routine aimed at preventing injury and improving recovery for activities like calisthenics, lifting, and running. It includes a 5-7 minute dynamic warm-up and a 10-15 minute post-workout static stretch routine, with specific exercises for the upper body, lower body, spine, and core. Tips for effective stretching emphasize deep breathing, relaxation, and the flexibility to perform the routine daily or post-workout.

Uploaded by

ronav.shah
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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🧘 Daily Stretching & Mobility Routine

Designed to prevent injury, improve recovery, and keep your body mobile and flexible for
calisthenics, lifting, and running.

No equipment needed | 👌 Can be done daily or post-workout | ⏱️Duration: 15–20 minutes

🔥 Pre-Workout Dynamic Warm-Up (5–7 min)


 - Arm Circles – 2x15 (forward + backward)
 - Leg Swings – 2x10 per leg (front-back + side-side)
 - Torso Twists – 2x20
 - Hip Circles – 2x10 each direction
 - World’s Greatest Stretch – 2x per side
 - Ankle Bounces – 2x20 (for running/leg day)
 - Neck Rolls – 2x10 (each direction)

🧘 Post-Workout Static Stretch Routine (10–15 min)

Upper Body
 - Chest Stretch on Wall – 30s/side
 - Shoulder Cross-Body Stretch – 30s/side
 - Triceps Overhead Stretch – 30s/side
 - Wrist Flexor & Extensor Stretch (on floor or wall) – 30s each

Lower Body
 - Couch Stretch (use bed or wall) – 30s/leg
 - Standing Hamstring Stretch – 30s/leg
 - Seated Forward Fold (Pike Stretch) – 45s
 - Glute Stretch (Figure 4 on back) – 30s/leg

Spine & Core


 - Cat-Cow Stretch – 8 slow reps
 - Child’s Pose – 1 min hold
 - Seated Spinal Twist – 30s each side
 - Side Bend Reach – 30s each side

💡 Tips for Best Results


 - Breathe deeply during all static stretches.
 - Focus on relaxing the target muscle, not forcing the stretch.
 - Use stretching as a mental reset post-workout or before bed.
 - You can do this routine every day or after each workout.

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