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  • Samuel Deguara

MY DAILY STRETCHING ROUTINE

My body is my capital. My body is my working tool. My body is one of my main keys to success. Taking care of it is inevitable and essential. Being only mentally strong is not enough. I have to make sure that every part of my body is always ready to perform, anytime and everywhere- all games and practices are equally important. As Eminem said in one of his songs

"look, if you had one shot, or one opportunity, to seize everything you ever wanted, one moment, would you capture it or just let it slip?".

And I don't want to miss any of these opporunities- that is why I am working as hard as I can, to continue developing and getting better and better to achieve all of my goals!


And when it comes to the body, stretching is unavoidable and necessary. Since it is playing such a huge role in the physical development and it is something that accompanies me every day minimum once, I decided to share it with you so that you can hopefully also benefit from it at least as much as I do . Or just read through it if you are curious which excercises I am doing (because I strongly believe these are the ones I was/am profiting the most).

The whole following schedule was developed only by professionals!



I am sharing this stretching routine because I strongly believe in its' power!



my stretching plan:


important notice, applies to every excercise:

- do not look at your phone while performing (check the timer as quickly as possible when you have to, after doing that, eyes off the phone again)

- BREATH! Do not forget to breath continuously and evenly, always at any time, take deep slow breaths, in through your nose and out through your mouth



1.

the "90/90 hip love, or 90/90 hip murder"

- make sure both angles are 90 degrees, knees pushing to the ground

- stay in this starting position for 15 seconds




2.

- continuing from position 1, slowly lower the upper body down, keeping the feet still in the 90/90 angles

- hold for one minute




3.

- repeat position 1 & 2 with the other leg/on the other side




4.

- starting again from your feet in 90/90 angles

- turn, both hands placed one on the foot and one on the knee

- hold the position for one minute




5.

- repeat position 4 on the other side/with the other leg




6.

- keep the back leg in the 90 degrees angle

- bring the knee up, pointing the foot to the front

- try to bring your chest towards the knee as much as you can

- keep the knee as straight as possible

- hold this position for 30 seconds

- do two reps




7.

- repeat position 6 on the other side/with the other leg, do not forget to do two reps




8.

- start from Position 6/7

- straighten up your outer leg

- the toes are pointing towards the sky

- try to bring the chest and both hands as close to the front foot as possible

- hold this position for one minute





9.

- repeat position 8 on the other side/with the other leg




10.

- sit on your feet for one minute

- vary with the weight on your feet

- try to curl your toes towards your back




11.

- point your toes towards the ground

- slowly try to push towards the ground, put pressure on your feet with your own body weight

- curl your toes towards the ground

- hold the position for one minute





12.

- lay on your elbows

- important: your feet/toes must point to the sides

- squeeze the glute muscels

- slowly push with your elbows backwards and forwards (where you feel the soreness) - keep your back straight

- hold the position for one minute

- do two reps





13.

- turn your wrists towards your body

- keep them flat on the ground, putting equally much pressure on each of them

- hold the position for one minute

- this stretching exercise is important for the mobility and strenght of your wrists




14.

- try to keep the knee as close to the wall as possible

- keep your back as straight as possible

- again as always, don't forget to breath!





15.

- repeat position 14 on the other side/with the other leg




16.

- squeeze your glutes

- curl your toes to the floor

- do not cross your legs

- hold the position for 30 seconds





17.

- repeat position 16 on the other side/with the other leg




18.

- spread your legs as much as you can

- lean forward with your chest

- toes pointing up to the sky

- hold this position for one minute




So, that's it. This is my simple every-day-stretching-routine.


One can never stop improving, so even after years of repeating this, I am still constantly feeling positive changes in my whole body ! I hope that I could help you with this post!

I am sharing this stretching routine because I strongly believe in its' power!

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