CFAS Stretching sequence

CFAS STRETCHING SEQUENCE

Start from the head and progress to the toes. 

Do not HOLD a stretch for more than 10 seconds.

These stretches are designed for a warm up, not as a means of improving flexibility.

-Neck: Yes (Head up, chin down), No (look left, look right), Maybe (ear to shoulder)

-Shoulders: 2 arm circles forwards, 2 backwards (1 arm at a time)

            Cross arm pull (1x each arm), overhead pull (1x each arm)

            Elbow Drop (hands on head, turn to the side, drop elbow to hip, 2x each side)

-Wrists: clasp wrists together, roll in circles

              Palm up, pull fingers down, palm down, pull fingers down

-Torso: Trunk twists, 2x

            Side Bends (arm over head, 2x each side)

            Straddle through (stand, straight legs, reach both arms through feet 2x)

-Legs:  - front and back each leg 2x

            -Inside swing, outside swing 2x

-Ankles- Roll each ankle in circles, toe on floor

            -Point as much as possible

            -Flex as much as possible

BRIDGE--- usually done in the WOW but if not, stretch out a bridge

EXTRA STRETCHES

-Pike- sitting pike, reach arms up, 3 pulses forwards

-Straddle- reach arms up, 3pulses forwards

-Straddle- reach arms up, nose to knee 3 pulses each leg

-Straddle- reach 1 arm up, ear to knee, 3 pulses each leg, other arm reaches across to opposite knee

-Butterfly- reach arms up, pulse forwards 3 times, move feet out, more pulses

-Hip and glues stretch- bend knees, cross one ankle over knee, pull lower leg into chest

-Toe point stretch: sit on heals, heals together, tilt back, knees together, toes curled under

-Cat stretch: kneel on hands and knees, sit back on heals, head to the floor

-Seal stretch- start on hands and knees, head up, drop hips to floor

-Calf stretch: stand in pike, balls of feet, hands on the floor, drop one heal at a time and bend other leg