Cross Country Strength Training Stretching

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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