Base program

» Source: Based on material from Blair Lowe

This routine consists of four elements: splits training (front and side); hip extensor work; shoulder flexibility; and weaknesses. The splits develop flexibility in most of the muscles around the hips, but some additional hamstring flexibility is helpful for better spinal position in hip-flexed movements (like squats). Shoulder flexibility is valuable for many maneuvers, particularly in gymnastics. Finally, if you are deficient in flexibility of the ankles, wrists, or other minor joints (i.e. it hinders your ability to perform ordinary movements), this needs to be added; if you are not, then it can be skipped.

Active flexibility work can be added to this, but for the sake of simplicity, the basic routine does not include it; it aims to achieve active flexibility via improvements in static flexibility.

While you’re busy with stretches like splits, you can use the time to stretch wrists, ankles, neck, etc.

This sequence will run you through everything, then return to the basics for some longer holds, and finally wrap up with some miscellanea. The full routine should take about 13 minutes. If you’re in a hurry, the holds can be shortened; and if you are extremely rushed, you can be out in half the time (about 6 minutes) by only doing Part 1.

The routine is not set in stone. If you’re getting bored with it, similar stretches can be subbed in as long as they perform the same basic functions.

Part 1

Part 2

Part 3

Lower body band sequence

This is a fairly straightforward lower-body routine using dynamic unilateral stretches. It emphasizes the ankles more than most and so is a good choice for anyone needing to focus on them.

This routine requires a band: try JumpStretch or Iron Woody.