Updated: Nov 15, 2020
The 1nf1n1ty Movements have allowed me to feel better in my 40s then at any other time in my life. A major component of keeping my mind and body supple and able to train with maximum effort and intensity is staying consistent with my flexibility circuit.
Below is a circuit of stretches with video instructions. These stretches may seem simple, but the importance and significance that these stretches have on your potential, body mechanics, athleticism, functionality, and overall well being is no short order and will allow you to PLAY FOREVER.
STRETCH CIRCUIT
Let's begin by laying out some of the major benefits from stretching
8 Benefits of Stretching
⁃ Improved Range of Motion/Strength
⁃ Improved Sports Performance and Athleticism
⁃ Increased Blood Flow to Muscles
⁃ Creates Structural Balance
⁃ Helps to heal and prevent back pain
⁃ Corrects your Posture
⁃ Great for stress relief
⁃ Good for Calming the Mind
1) Plantar Fascia - 2 Minutes
Improves foot mobility
Strengthens arc and foot
2) Tibialis Stretch - 2 Minutes
Prevents shin splints
Creates Power in jumping and running
Prevents knee pain
3) Single-leg Calf Stretch - 90 Seconds Each Leg
Prevents ankle injuries
Stabilizes ankle
Protects achilles tendon
4) Elephant Walk - 60 Seconds
Targets hamstrings and glutes
Opens the posterior chain
5) Single Leg Pike Stretch- 90 Seconds Each Leg
Targets hamstrings and calves
6) Double Leg Pike Stretch- 60 Seconds
Targets hamstring and lower back
7) Piriformis or 90/90 - 2 Minutes Each Leg
Improves speed and jumping
Increases change of direction speed
8) Hip Flexor Stretch- 2 Minutes
Improves stride length
Decreases lower back pain
9) Couch Stretch- 2 Minutes Each Leg
Alleviates pain in your back, thighs and knees
Activates and strengthens your glutes and core
Increases overall agility
10) Frog/Frog Rock - 90/60 Seconds
Opens hip joints, which reduces strain on the knees
Improves abduction
Strengthens the lower back while opening hips
Helps digestion
11) Tailors Pose - 2 Minutes
Improves circulation in your pelvis
Widens the pelvic canal
Relaxes the muscles of the pelvic floor
12) Butcher Block - 90 Seconds
Opens up the shoulders
Improves overhead position
Increases standing reach
13) T-Stretch - 60 Seconds Each Leg
Upperbody mobility
Targets chest and shoulders
14) Cobra Stretch - 60 Seconds
Strengthens the spine
Opens heart and lungs
Tones the glutes/buttocks
Strengthens the chest
15) Dead Hang - 30 Seconds
Improves grip strength
Strengthens your entire upperbody
Alleviates pressure off your spine
Disrupting Fitness,
Mr1nf1n1ty