Fall in Love With These 5 Unconventional Stretches for Athletes

This February, show your body some love by incorporating stretching into your training routine. At Continuum Sports Rehab, we know flexibility is key for injury prevention and peak performance. In honor of Valentine’s Day, here are five unconventional stretches to fall in love with.

Cossack Squat

The Cossack squat challenges your body’s balance and coordination while dynamically stretching the inner thighs, groin, and hips. For athletes whose sports require power and mobility in the lower body, this unilateral squat is a must-do stretch.

How to perform:
Stand with feet wider than hip-width apart. Shift weight into one leg, lowering down into a squat. Extend other leg straight out to side, keeping foot flat. Hold squat for 2-3 seconds. Drive through heel to return up and switch legs. Do 8-10 reps per side.

Inchworm

This head-to-toe stretch challenges your core stability, hamstring flexibility, and shoulder mobility all in one movement. The inchworm is a versatile stretch that helps undo postural imbalances caused by sitting and repetitive overhead movements.

How to perform:
Stand tall with legs together. Hinge at hips and walk hands out into plank position. Once in plank, walk feet toward hands until in lunge position. Continue to alternate between plank and lunge for 8-10 reps.

Supine Thoracic Rotation

Many athletes develop stiffness in the upper back and thoracic spine from training routines that lack adequate rotation. This stretch uses a foam roller to target the thoracic spine, improving rotation and extension through the mid and upper back.

How to perform:

Lie on back with foam roller vertically along spine. Extend arms out in a ‘T’ shape. Allow knees to drop to one side so foam roller presses into opposite side of back. Hold for 30 seconds. Rotate to other side. Repeat 2-3 times per side.

Lizard Pose

Short, tight hip flexors are problematic for athletes, as these muscles are constantly engaged when running and kicking. The lizard pose provides a deep hip flexor stretch to optimize hip mobility and function.

How to perform:

From plank position, step right foot outside right hand. Lower down onto forearms, resting back knee on ground. Maintain a flat back. Hold stretch for 30 seconds. Repeat on other side. Do 2-3 reps per side.

Body Saw

The body saw uniquely challenges your hamstrings, inner thighs, and lateral chain in a flowing, dynamic manner. Smooth, controlled execution of this exercise develops movement skills while gently stretching target areas.

How to perform:

Sit on floor with legs extended straight in front. Keeping legs long, reach toward toes, folding forward with flat back. Slide hands to left, then reach back toward hips. Continue to ‘saw’ from side to side 8-10 times.

This year, fall in love with stretching and show your body some Valentine’s Day appreciation. Our experts at Continuum Sports Rehab can help design a customized flexibility program to meet your needs. Contact us today!