Brunner Athletic Development & Health Fitness Modified Dynamic Flexibility Program & Exercises
Dynamic Flexibility should be completed in about 10 minutes. It is ideal for prepractice, pre-game, and/or pre-workouts.
Perform in place with assistance of Dowel Stick, Wall, Table, etc. Work toward not using it.
Hold each stretch 2-5 seconds in length before switching.
Perform in a controlled manner with great posture
Do not hold Dynamic stretches for great periods of time pre-activity, for this can possibly reduce muscle gains in strength.
If you have any questions regarding the Modified version of Dynamic Flexibility contact BADHF.
Standing Tall w/dowel in one hand at front of toes
Bring opposite heel of foot hip width apart and in front of dowel side foot.
Hinge at Hips
Chest out
Spine Neutral
Front Leg Straight
Toe-to-Face
Hold 2-5 Seconds
Bend forward reach for toes w/ non-dowel arm
Hold 2-5 Seconds
Switch Legs
W/ Dowel
Lift knee on dowel side & place foot above opposite knee.
Grab ankle
Chest out & Spine Neutral
Stand Tall
Switch Legs
W/ dowel on down leg side
Lift knee to hip
Grab below knee
W/ knee 90o pull Laterally
Switch legs
W/ dowel on down leg side/ Maintain Neutral Spine Throughout
Lift Knee to Hip
Grab Below Knee/Pull to chest
Hold 2-5 Seconds
Swing leg from front-toback
Grab Foot/Ankle w same side hand
Hold 2-5 Seconds
Reach Opposite Arm High & Raise Heel
W/ Dowel (no image) in one hand, standing w slight bend in knees
Hinge hip on one leg simultaneously extending one leg back (notice a bend in back leg, this is a modified version).
Maintain Neutral Spine
When hand reach below knee, extend arms overhead
Return to starting position
W/ dowel on down leg side/ Maintain Neutral Spine Throughout
Kick one leg toward hands
Control leg down to starting position
Stand Tall/ Maintain Neutral Spine Throughout
Arms Extended Laterally
Rotate arms in a circular motion. (6-8 inch Radius)
10-20 repetitions forwards & backwards
Pause
Rotate arms in a circular motion. (Large Circles)
Try to keep elbows below shoulders during rotations.
Stand Tall/ Maintain Neutral Spine Throughout
Arms Extended Laterally
Swing arms across chest in a hugging fasion
20 repetitions
Stand Tall/ Maintain Neutral Spine Throughout
With arms to your side
Swing Straight Arms Forward & Backward
20 repetitions
Bend forward reaching toward ground
If unable to touch ground with knees straight, slightly bend knees.
Walk hands forward to push-up position
3-5 Pushups (Modify if needed)
With Knees Straight, tip toe forward, leaving arms still
When starting position is reached, repeat exercise.
Standing Tall w/dowel in one hand at front of toes
Bring opposite heel of foot hip width apart and in front of dowel side foot.
In a controlled manner, reach butt back, placing body weight on dowel side heel.
Once tightness is felt in quad muscle, return to starting position
In a push up position
Leave one leg straight, reach op foot to hand
Rotate towards op leg reaching arm to sky, then rotate to op side
Switch legs
Step or chair may be used
Stand Tall, maintain neutral spine throughout
W/ Arms Forward
Lift knee above hip
Try to balance on one foot for up to 30 seconds.
If unable to balance w/ knee up, place straight leg forward and a few inches off the ground.
W/ Kneeling w/ both knees bent to 90o. One knee on ground, and opposite foot in front. Hold steady for up to 30 seconds. Switch. (do not perform if experiencing pain)
Standing Tall
Cross one leg over other about half-1 foot length away from other.
Reach up with hands together and lean slightly forward & laterally toward back foot side.
Bend forward touch toe, return to starting position
Repeat
Using a dowel stick, wall, or partner for balance
Maintain a neutral spine throughout
Swing one straight leg in front of the other, side-toside
Using a dowel stick, wall, or partner for balance
Maintain a neutral spine throughout
Swing one straight leg in front of the other, Front-toback
Standing Tall
Lift arm to shoulder height and have palm facing sky
Grab hand w/ op hand and pull hand until stretch is felt. Maintain shoulders back.
Rotate hand to palm facing ground
Grab top of hand w/ op hand and pull hand until stretch is felt.
Standing tall with neutral spine throughout
Reach one arm straight up and flex elbow until hand is able to set on back of neck or lower
Grab elbow with op hand
Pull so hand can reach lower than neck and a stretch is felt in tricep
With a dowel stick or doorway
Grab at about eye level
Keep knees straight & Back in neutral
Reach the butt straight back until there is a slight discomfort (stretch) in lats, lower back, and/or hamstrings
To increase the intensity of the lat stretch, rotate dowel to one side.
Switch to opposite side as well.
W/ feet shoulder-width to slight greater than shoulder-width
Using a barbell, dowel stick or just hands.
Set DS on top of head, bend elbows to 90o
Reach as high as possible
In a controlled fashion, lower body towards ground, while maintaining a neutral spine and arms over head.
While maintaining your posture return to start position by pushing through heels.
Modifications
**If arms fall forward, cross hands over chest
**If Heels lift up, set a 2 inch step underneath
**If knees move toward each other, set a 2 inch step underneath heels
**If knees move outward, set a 2 inch step underneath heels
Pain
If you experience pain in your shoulders, lower back, knees, or anywhere else, please check w/ a Physical Therapist, Athletic Trainer, or Orthopedic Physician
W/ either a Foam Roller, Slant Board, Step, etc.
Place Front of one foot on on top of foam roller, leaving heel on floor.
The other foot shall remain flat close to the FR.
Keeping spine neutral and knee straight, lean forward into roller until a slight discomfort is felt in calf.
Hold 15-30 seconds
Repeat stretch with a bent knee.