full body stretching routine - freedivinghq.com · full body stretching routine • this routine is...
TRANSCRIPT
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 [email protected]
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