Stretching is the key to remain flexible and healthy your whole life. Never stop stretching throughout your life. This program should continue at least 3 days a week (more days are better), at an absolute minimum of 10 minutes a day divided between your upper and lower body, regardless of whether you are strength training or doing any type of cardio exercise.
Always stretch first, then exercise. Stretch after strenuous exercise as well for improved recovery.
More intensive stretching programs that accompany specific sports, like martial arts, soccer, basketball, or cycling (road or mountain) etc., may require stretching for at least 20 minutes before you begin, and at least 10 minutes after for optimum performance and recovery. More is better as long as you work your way into it slowly and don’t push yourself to the point of injury.
This is basic set of Cross Country Strength Training Stretching that I have used for over my lifetime. Work into them slowly, and skip any exercise that might be too difficult.
Neck Rotations for Cross Country Strength Training Stretching
10 circular motions clockwise (performed slowly)
10 circular motions conuter clockwise (performed slowly)
To the left holding 5 seconds or more
To the right holding 5 seconds or more
To the front holding 5 seconds or more
To the rear holding 5 seconds or more
Repeat at least one more time, more if you desire.
Cross Country Strength Training Stretching for the Lower Back
Upright twist left hold for 15 seconds
Upright twist right hold for 15 seconds
Forward twist left hold for 15 seconds
Forward twist right hold for 15 seconds
Rear twist left hold for 15 seconds
Rear twist right hold for 15 seconds
Repeat at least one more time, more if you desire
Cross Country Strength Training Stretching for the Shoulders / Upper Back
Arm Circles Big Forward 20 times
Arm Circles Big Reverse 20 times
Repeat at least one more time, more if you desire
Arm Circles Small Forward 20 times
Arm Circles Small Back 20 times
Repeat at least one more time, more if you desire
Arm Simulate Swim Stroke Forward 20 times
Arm Simulate Swim Stroke Back 20 times
Repeat at least one more time, more if you desire
Cross Body Elbow Stretch Left Arm 20 seconds
Cross Body Elbow Stretch Right Arm 20 seconds
Repeat at least one more time, more if you desire
Overhead Elbow Stretch Left Arm 20 seconds
Overhead Elbow Stretch Right Arm 20 seconds
Repeat at least one more time, more if you desire
Hand Grab Should Cup Rotations Left Over 10 times
Hand Grab Should Cup Rotations Right Over 10 times
Repeat at least one more time, more if you desire
Side Arm against object Stretch Left Arm 10 seconds
Side Arm against object Stretch Rigth Arm 10 seconds
Repeat at least one more time, more if you desire
Hand Grab Behind Back Stretch 10 seconds
Repeat at least one more time, more if you desire
Back Bridge for Cross Country Strength Training Stretching
*This require some flexibility and strength, so you are not up for it skip it.
Hold for 20 seconds
Cross Country Strength Training Stretching for the Wrists / Hands
Wrist Twist Left Hand 10 seconds
Wrist Twist Right Hand 10 seconds
Wrist Bend Both Hands 10 seconds
Finger Wrist Back Bend Left Hand 10 seconds
Finger Wrist Back Bend Right Hand 10 seconds
Repeat at least one more time, more if you desire
Cross Country Strength Training Stretching for the Legs
Standing Leg Kick Lifts
Hamstring Standing Touch Toe Stretch
Butterfly
Side Splits
Squat
Calf Stretch Standing Left Leg
Calf Stretch Standing Right Leg
Ham Quad Calf Stretch Left Leg
Ham Quad Calf Stretch Right Leg
Quad Calf Stretch Standing Left Leg
Quad Calf Stretch Standing Right Leg
Buttocks Stretch Standing Left Leg
Buttocks Stretch Standing Right Leg
Sitting Both Leg Hamstring Stretch
Hurdlers Position Left Leg Forward
Hurdlers Position Rigd Leg Forward
Now for the cardio warm up.
Perfect for Indoor Cardio
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