Fillable Daily 16 Program Schedule (Page 2 of 12) in pdf

b. Dynamic Stretching Exercises

(1) Upper Back Stretch. Starting position is standing with feet shoulder width apart. Extend the arms and clasp

the hands in front of the chest. Push the arms forward rounding the shoulders and upper back. Hold the position for

10 seconds and breath naturally. The stretch should be felt over the upper back.

(2) Chest Stretch. Starting position is standing with feet shoulder width apart. Clasp hands together behind the

lower back, palms up. Pull the arms up toward the head. Hold the position for 10 seconds and breath naturally. The

stretch should be felt in the front of the chest and shoulders.

(3) Modified Hurdler Stretch. Starting position is in the sitting position. Extend the left leg out while tucking

the right leg in front of the hips with the knee pointing outward. Bend the torso forward toward the left knee. The

stretching should be felt over the back of the left thigh. Hold the position for 10 seconds and breath naturally.

Switch sides and repeat.

(4) Hip and Back Stretch. Starting position is in the sitting position. Extend the right leg straight out and cross

the left leg over the right leg by bending the left knee and placing the left foot on the ground next to the right knee.

Turn the upper torso to the left pushing the left knee to the right with the right elbow. Hold the position for 10

seconds and breath naturally. The stretch should be felt over the lower back and left hip. Switch sides and repeat.

(5) Groin Stretch. Starting position is in the sitting position with both knees bent and the bottoms of the feet

together. Grasp the feet and gently push the knees with the elbows toward the ground. Hold the position for 10

seconds and breath naturally. The stretch should be felt over the inside of both thighs.

(6) Calf Stretch. Starting position is standing with arms at the sides. Place the left foot approximately 2 feet

forward and slightly bend the right knee. Lean forward toward the left foot pointing the left toes up to the sky. Hold

the position for 10 seconds and breath naturally. Grabbing the left foot and gently pulling it towards you can

increase the level of intensity. The stretch should be felt over the left calf. Switch sides and repeat.

(7) Iliotibial Band (ITB) Stretch. Starting position is standing with arms at the sides. Place the left foot behind

and a few inches to the right of the right foot. Bring the left arm over the head. Place your body weight on the left

leg and bend at the waist to the right. Hold the position for 10 seconds and breath naturally. The stretch should be

felt over the left hip. Switch sides and repeat.

(8) Hamstring Stretch. Starting position is lying down with the back flat against the ground. Bring the left

knee toward the chest grasping the left leg just below the knee. Gently straighten the left knee and hold for the

count. The right leg should remain on the ground. Hold the position for 10 seconds and breath naturally. The

stretch should be felt on the back of the left thigh. Switch sides and repeat.

(9) Neck Stretch. Starting position is standing with feet shoulder width apart. Move both arms behind the back

and grasp the left wrist with the right hand. Tilt the head to the right and pull the left arm to the right. Hold the

position for 10 seconds and breath naturally. The stretch should be felt over the left shoulder and left side of the

neck. Switch sides and repeat.

(10) Triceps Stretch. Starting position is standing, arms at the sides. Bend the left elbow and bring the left arm

up and back placing the left hand between the shoulder blades. Gently pull the left elbow with the right hand behind

the head. Hold the position for 10 seconds and breath naturally. The stretch should be felt over the back of the upper

arm. Switch sides and repeat.

(11) Quadriceps Stretch. Starting position is lying down on the left side. Bend the left hip and knee to 90

degrees. Grasp the right ankle with the right hand and pull the right knee straight back. Do not hyperextend the

lower back. Hold the position for 10 seconds and breath naturally. The stretch should be felt over the front of the

right thigh. Switch sides and repeat.

(12) Lying Down ITB Stretch. Starting position is lying down on the ground. Bring the left leg with the knee

straight across the body. Hold the position for 10 seconds and breath naturally. The stretch should be felt over the

left hip. Switch sides and repeat.

Daily 16 Program Schedule Page 2

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