A Stretching Sequence

This is the basic stretching sequence I use with my swimmers as a relaxed stretch following dryland work. We do more and take more time with it, but this gives the gist of what we do. To really understand the stretches, you'll need to "shop around" (Dick Hartzell) and explore how breathing and subtle changes of hip/shoulder girdle/foot/hand/etc. positions alter the stretch and promote or inhibit the release of tension.

Give it a shot and let me know what you think.



*Neck Circles, turn left/turn right
*Arm Circles (forward, back)
*Arm across Chest shoulder stretch
*Behind Head Tricep Stretch
*"Skin The Cat"
*Pec Stretch
*Hip Circles
*Good Morning Hamstring Stretch
*IT Band Stretch
*Quad Stretch
*Straddle Stretch
*Lying Butterfly
*Lying Internal Rotation
*Hip Flexor to Hamstring Stretch
*Downward Dog to Calf Stretch
*Kneeling Shoulder Stretches
*Hip Complex
*Tactical Frog