full body stretching routine - freedivinghq.com · full body stretching routine • this routine is...

Full body stretching routine• This routine is the one I practice since I started freediving and made me quite flexible.

I would recommend doing it at least 3 times a week. It is totally personal and probablynot perfect. Of course most positions stretch many more muscles than the ones in thelegend, which are the muscles I personally focus on stretching for each position

• Full body stretching has many benefits, including:

• Better recovery after an effort as it stimulates veinous circulation

• Better relaxation as it increases your proprioception

• Better efficiency in all your movements, including freediving as it increases your flexibility

• Decreases risks of injuries as it increases your flexibility

• Stretching is in my opinion about regularity more than pushing like crazy. Just relaxand try to enjoy. If you want to push the positions, do in on an exhale as it will helpyour muscles relax. Positions must be held at least 25-30s to be efficient onincreasing flexibility

• If you have any injury, it might be a good idea to check with a physician if you can doall positions without risk of more injury

• Feel free to share this leaflet and make any suggestion at thibault.guignes@gmail.com

Credit photo: Lily Crespy

Full body stretching

routine 1

Arms /Shoulders / Rib cage Arms /Shoulders / Rib cage Shoulders Shoulders Rib cage

Rib cage beginner Rib cage advanced

Abs / shoulders Back

Credit photo: Lily Crespy

Full body stretching

routine 2

Neck / Trapezes

Neck / Back Back Back

Abs / Psoas / rib cage Rib cage

Credit photo: Lily Crespy

Full body stretching

routine 3

Forearms Wrists Lower back

Lower back / hips Lower back Lower back / hips

Lower back

Credit photo: Lily Crespy

Full body stretching

routine 4

Ischio

Adductors / Abductors Adductors

Ischio / Abductor

Thighs beginner

Adductors

END

Credit photo: Lily Crespy

Full body stretching

routine 5

Buttocks

Ankles

Quadriceps beginner

Quadriceps advanced

Quadriceps

BackHips muscles