Rischio

Based on experience, one personal trainer Plano Texas has thought of a list of their own 9 favorite functional stretching routines they will use with clients.

1. Hip Rotations - lie on your own back and have your knees in a 90 degree angle with your feet off the floor, and gently turn your knees from one side to the other. Hold it for about 2-5 seconds each side.

2. Single Knee to Chest and Double Knee to Chest - lay on your back and bring one knee in to your chest. The opposite leg is in a straight line and just a bit from the ground. Repeat 5 times each leg, after which draw both knees in and extend out, and back in to your chest.

3. Hip Crossovers - on your own back, hands out to a T. Take one leg straight up and crossover to the other hand. Do it again for other side. 12-16 reps.

4. Prone Hip Crossovers (Scorpions) - Lay down on your belly, hands out to a T. Bring leg off the ground and bend knee and crossover to opposite hand. 12-16 repetitions.

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5. Lunge with Rotation - enter into a lunge, back leg is bent. (If your right leg is out in the front, put your left palm by your right foot on the floor and extend right arm upright and look at your right hand. Repeat for other side. 8-10 repetitions.

6. Inchworms - start off with hands on the floor, legs are straight, and butt is up in the air. Walk your hands away and trying to keep your legs straight, walk your feet in to your hands until you can’t go any more. Walk hands out 2 steps and do it again. Make sure legs are straight and feet are flat on the ground.

7. Lateral Hanging Lunge Stretch - stand up with feet as far apart as possible. Bit by bit bend right knee while you push your bottom back as if you were going to sit down. Push off on bent knee and come back to starting position. Now bend left knee and push bottom back as if you were sitting down. Be sure you keep both feet flat on the ground as well as the opposite leg completely straight. This is a good stretch for the groin. 10-12 times.

8. Pec stretch - utilizing a broom stick hold the stick in front of you (horizontally) and raise over your head and a little bit behind your head, maintaining your arms straight. Lower and repeat. 10 repetitions.

9. Cobras - Put broom stick behind you, palms up and squeeze shoulder blades together. Lower and repeat. 20 repetitions.

For more info on Functional stretching exercises from a Plano personal trainer visit us online.

Always check with a medical professional before beginning any new exercise routine.