Josh Ortegon: 5 Post-Exercise Lower Body Stretches

Posted by Joshua Ortegon on Oct 30, 2014

 

Educating our athletes on all the things they can do OUTSIDE of the gym is important to us and is important in the development of any athlete. Learning a proper warm-up they can do on their own, effective nutritional habits, proper hydration and cool-down stretches plus recovery techniques they can do on their own will help create good habits for a young athlete and aid in the results they will see in the gym and on the field or court.

We find the most successful athletes we work with do the “little things” outside of their workout session.  We have covered the topic of PROPER WARMUPS before so here are 5 post-exercise stretches kids and even general population can do after working out or playing a game that takes very little time and no extra equipment.

1. Lying Hamstring Stretch:

2 sets of 10-15 each leg. For a little extra stretch thing about squeezing the quadriceps on the leg being stretched as you reach end range of motion and driving the heel of the down leg into the ground.

2. Pretzel Stretch

2 sets of 15- 20 second hold each leg.  Remember to breath through the stretch and avoid holding your breath!

3. Bretzel Stretch

2 sets of 15-20 second hold each side. Controlled breathing is again important.  For a little extra try to settle into the stretch a little more during each exhale.

4. Kneeling Adductor Stretch

2 sets of 10-15 reps each side.  For a little extra stretch put your elbows on the ground.

5. Half-Kneeling Hip Flexor Stretch

2 sets of 15-30 second each side.  Kids really feel this one so I will usually extend the stretch for 30 seconds and let the athlete “settle” into the stretch.  Remember to brace at the abs and squeeze the glute of the down knee to avoid going into lumbar extension.  This is probably the one stretch I see done wrong and as a result it ends up aggravating the lower back.

I hope these 5 stretches can make an impact for you or your young athletes! Feel free to contact me with any questions at Josh@AthletesArena.com!

About The Author

Click here to read more about Joshua Ortegon

Josh Ortegon: 5 Post - Exercise Lower Body Stretches

Posted by Joshua Ortegon on Oct 30, 2014

 

 

Educating our athletes on all the things they can do OUTSIDE of the gym is important to us and is important in the development of any athlete. Learning a proper warm-up they can do on their own, effective nutritional habits, proper hydration and cool-down stretches plus recovery techniques they can do on their own will help create good habits for a young athlete and aid in the results they will see in the gym and on the field or court.

We find the most successful athletes we work with do the “little things” outside of their workout session.  We have covered the topic of PROPER WARMUPS before so here are 5 post-exercise stretches kids and even general population can do after working out or playing a game that takes very little time and no extra equipment.

1. Lying Hamstring Stretch:

2 sets of 10-15 each leg. For a little extra stretch thing about squeezing the quadriceps on the leg being stretched as you reach end range of motion and driving the heel of the down leg into the ground.

2. Pretzel Stretch

2 sets of 15- 20 second hold each leg.  Remember to breath through the stretch and avoid holding your breath!

3. Bretzel Stretch

2 sets of 15-20 second hold each side. Controlled breathing is again important.  For a little extra try to settle into the stretch a little more during each exhale.

4. Kneeling Adductor Stretch

2 sets of 10-15 reps each side.  For a little extra stretch put your elbows on the ground.

5. Half-Kneeling Hip Flexor Stretch

2 sets of 15-30 second each side.  Kids really feel this one so I will usually extend the stretch for 30 seconds and let the athlete “settle” into the stretch.  Remember to brace at the abs and squeeze the glute of the down knee to avoid going into lumbar extension.  This is probably the one stretch I see done wrong and as a result it ends up aggravating the lower back.

I hope these 5 stretches can make an impact for you or your young athletes! Feel free to contact me with any questions at Josh@AthletesArena.com!

About The Author

Click here to read more about Joshua Ortegon

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