Injury Prevention - Dynamic / Static Stretches Routine

Stretches: Calf, quadriceps, hamstrings, and groin muscles.

How to do it:

1. Stand straight with your feet hip-width apart and hold onto a wall.
2. Keeping one leg stationary, slowly swing the opposite leg forward and backward in a single smooth movement.
3. Switch sides and repeat until set is complete

Repetitions:

• 10 Left Leg
• 10 Right Leg

Stretches: Adductors (inner thigh muscles) and abductors (outer hip muscles).

How to do it:

1. Stand with feet hip-width apart, core engaged, and hold onto a wall for support.
2. Swing one leg across the body, and then swing the same leg out to the side, away from your body.
3. Repeat the cross-body and side-out movement.

Repetitions:

• 10 Left Leg
• 10 Right Leg

Stretches: Adductors (inner thigh muscles) and abductors (outer hip muscles).

How to do it:

1. Stand on one leg, with the other leg free to move.
2. **Open the Gate**: Bring the free leg up and move the knee out to the side (external rotation).
3. **Close the Gate**: Move the leg back down, then bring it forward and internaly rotate the hip.
4. Repeat for the number of repetitions.

Repetitions:

• 10 open the gate
• 10 close the gate

Stretches: Gastrocnemius and soleus muscles in your calves.

How to do it:

1. Stand facing a wall, about an arm's length away.
2. Place one foot forward, keep the back leg straight and heel on the ground.
3. Lean forward, bending your front knee, until you feel a stretch in your calf.
4. Hold and Repeat: Hold the stretch, then switch legs and repeat.

Hold: 15 to 30 seconds

Stretches: Quadriceps (front of the thigh) and hip flexors.

How to do it:

1. Stand near a wall for balance.
2. Bend one knee and grab your ankle or foot, gently pulling it towards your glute.
3. Keep your knees together and your torso upright.

Hold: 15 to 30 seconds (per leg)

Stretches: Ankle joint and surrounding tendons/ligaments, promoting mobility.

How to do it:

1. Sit or stand, raising one foot off the ground.
2. Slowly rotate the foot clockwise, making large circles with your toes.
3. Reverse the direction and rotate counter-clockwise.

Repetitions: 10 circles in each direction (per ankle)

Stretches: Hip flexors and strengthens glutes, quads, and hamstrings (dynamic).

How to do it:

1. Stand tall, step forward with one leg and lower your hips until both knees are bent at a 90-degree angle.
2. Ensure your front knee is directly above your ankle.
3. Push off with your front foot to return to the starting position.

Repetitions: 10 per leg (walking or stationary)

Stretches: Groin and hip abductors (inner and outer thigh).

How to do it:

1. Stand with feet hip-width apart. Step out to the side with one foot.
2. Push your hips back and bend the knee of the leading leg while keeping the opposite leg straight.
3. Push off with your foot to return to the center.

Repetitions: 10 per leg

Stretches: Shoulder joint and muscles in the upper back and chest.

How to do it:

1. Stand tall with arms extended straight out to the sides.
2. Make small, controlled circles forward, gradually increasing the size.
3. Reverse the direction and make circles backward.

Repetitions: 10 forward, 10 backward