A Complete Stretching Routine for Calisthenics

Ready to take your flexibility to the next level? In our previous email, we discussed the importance of stretching and some common mistakes to avoid. Now, let's put that knowledge into practice with a complete stretching routine designed specifically for calisthenics athletes!

This routine incorporates a variety of dynamic and static stretches to target all the major muscle groups crucial for calisthenics movements.

Warm-up (5 minutes):

• Light cardio (jumping jacks, jogging in place)

• Arm circles (forward and backward)

• Torso twists

Dynamic Stretches (1 set of 10 repetitions per exercise):

• Leg swings (forward and backward)

• Arm swings (forward and backward)

• High knees

• Butt kicks

• Inchworm

Static Stretches (Hold each stretch for 30 seconds):

• Quadriceps stretch: Stand tall, grab one ankle behind you, and gently pull your heel towards your glutes.

• Hamstring stretch: Sit on the floor with legs extended, reach for your toes (or as far as you can comfortably) and hold.

• Calf stretch: Stand on a step with the balls of your feet on the edge, lower your heels down, and feel the stretch in your calves.

• Chest stretch: Stand in a doorway, place your forearms on either side of the frame, and lean forward to feel the stretch in your chest.

• Shoulder stretch: Clasp your hands behind your back and gently lift your arms up.

Cool-down (5 minutes):

• Deep breathing exercises

• Gentle static stretches (repeat some of the previous holds)

Remember:

• Breathe deeply and slowly throughout the routine.

• Don't bounce while stretching, focus on a sustained hold.

• Listen to your body and don't push yourself to the point of pain.

By incorporating this stretching routine into your pre-workout and cool-down sessions, you'll see a significant improvement in your flexibility and overall performance.

Bonus Tip: Stretch regularly, even on rest days, to maintain your newfound mobility.

Keep crushing those calisthenics goals!

The Calisthenics Network