Dynamic Stretching

At the beginning of each practice, we complete dynamic stretches as a team. Dynamic stretching is an active movement or series of movements that warm up our muscles and joints and prepare our body to perform. In addition to loosening up muscles, these stretches increase blood flow and ultimately assist in a more successful workout and recovery.

Below are examples of stretches we will teach participants during our season.

Why do we stretch? Stretching is a good pre-walk-jog-run routine prevents injury and also prepares you psychologically for your training session to come. 

Benefits Of Dynamic Stretching

  • Warms up your muscles, joints, and nervous system.
  • Decreases your risk of injury.
  • Assures a more successful training session by enhancing your performance and getting the most out of your workout.
  • Increases your mobility and flexibility.
  • Helps reduce muscle soreness or stiffness.
  • Brings your heart rate.  
  • Improves balance and agility.

Lateral Leg Swing

Benefits: Increases range of motion in the hips.

  1. Stand on your right leg.
  2. Position your left leg, so it is slightly in front of you. 
  3. Swing your left leg from side to side.
  4. If you need help balancing, you can hold on to a wall. 
  5. Switch sides and repeat the same motion.

Front and Back Leg Swings

Benefits: Loosens up hips and stimulates blood flow.

  1. Stand on your right leg, and swing your left leg back and forth. 
  2. If you need help balancing, you can hold on to a wall. 
  3. Switch sides and repeat the same motion.

Hurdles Front and Back

Benefits: Opens up hips and works stability.

  1. Stand with your feet hip-length apart.
  2. Lift your right leg, bent at 90 degrees, straight out in front of you.
  3. Abduct to the right by opening your leg outward as far as possible as if you were going over a hurdle.
  4. Bring your leg back to the center as if you were going back over the hurdle.
  5. Repeat with your left leg.

Knee Hugs

Benefits: Improves hip mobility, stretches glutes and lower back, and improves balance and stability. 

  1. Stand with your feet hip-length apart.
  2. Lift your left knee up to your chest.
  3. Press your knee against your chest.
  4. Hold for 1 second.
  5. Repeat with your right leg.
  6. Alternate legs.

    Dynamic Quad Stretch

    Benefits: Activates quads and improves balance and stability. 

    1. Stand on your right leg
    2. Using your left hand, take your left foot and pull it up toward your butt. 
    3. Hold for 1 second.
    4. Repeat with your right leg. 
    5. Alternate legs.

    Table Tops

    Benefits: Loosens up glutes and improves balance and stability. 

    1. Stand with your feet hip-length apart.
    2. Lift your left leg, keep your knee bent at 90 degrees, and abduct. Your shin should be parallel to the floor.
    3. Place your left hand on your left knee. 
    4. Gently push your left knee downward, keeping your back straight. 
    5. Repeat with your right leg. 
    6. Alternate legs.

      Reverse Lunge with Rotation

      Benefits: Loosens up hip flexors, quads, hamstrings, and glutes. 

      1. Stand with feet hip-width apart. 
      2. Step backward with your right foot and bend your knee until your leg reaches a 90-degree angle and almost touches the ground behind you.
      3. Rotate toward your left knee.
      4. Rotate back to the center. 
      5. Lift your back leg and bring it forward to your starting position.
      6. Alternate legs.

      Goblet Squat

      Benefits: Increases range of motion and loosens up adductors, quads, hamstrings, and glutes. 

      1. Stand with your feet hip-width apart. 
      2. Lower down to 90 degrees as if sitting in a chair.
      3. Gently use your elbows to push your knees open. 
      4. Repeat.

        Alternating Side lunges

        Benefits: Increases mobility and loosens up adductors, hamstrings, glutes, and quads. 

        1. Open your legs wider than shoulder-width apart.
        2. Take a wide lateral step with your right foot.
        3. Bend your knee and sit back into a side lunge.
        4. Return your foot back to its original position and repeat with your left leg.

        Single Leg Deadlift

        Benefits: Activates hamstrings, glutes, and core, and improves stability and balance. 

        1. Stand with your feet hip-width apart. 
        2. Lean forward, shifting your weight onto your right leg while your left leg extends straight out behind you until you form a T shape.
        3. Bring your extended leg back into your starting position. 
        4. Repeat on the other leg.

          Toe Walks

          Benefits: Activates and strengthens calves, and increases ankle mobility.

          1. Stand with your legs hip-width apart. 
          2. Standing up on your tiptoes, take small steps forward.

          Heel Walks

          Benefits: Increases ankle mobility and stability.

          1. Stand with your legs hip-width apart. 
          2. Standing on your heels, take small steps forward.

            Frankenstein

            Benefits: Improves posture, range of motion and warms up hamstrings. 

            1. Stand with your feet together. 
            2. Extend your right arm straight in front of you. 
            3. Kick your left leg up and try to reach your right hand. 
            4. Alternate legs and arms.

            Note: Do not bend at the waist.

            Scoops

            Benefits: Improves mobility and loosens up hamstrings. 

            1. Stand with your right leg forward and your left leg back, both heels touching the ground.
            2. Bring both arms to your back heel, and in a scooping motion, move up towards and past your toes. 
            3. Switch legs and perform the same movement. 

              Hand to Back Stretch

              Benefits: Improves shoulder mobility and posture. 

              1. Stand tall with your feet hip-width apart. 
              2. Lift your left arm above your head, bend your elbow and reach down your back. 
              3. Simultaneously bring your right arm behind your back, hand facing upward.
              4. Touch your fingers from your right and left hands together. 
              5. Alternate arm positions. 

              Note: If you can lock hands together, even better.

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              Cancer to 5K is a program within the Ulman Foundation. The Ulman Foundation is a Baltimore, MD based 501(c)(3) non-profit whose goal is to change lives by creating support for young adults, and their loved ones, impacted by cancer across the United States.