Sit with your back straight and cross one leg over the other.
Hold your knee with the opposite arm and pull your knee across your chest towards the opposite shoulder until you feel a stretch on the outside leg and/or buttock.
Begin in a half-kneeling position, one knee up and the other on the ground, hands on hips (A). Shift your weight into the “up” leg, and press into the floor to come to a stand, bringing both feet together (B). Lower back down to kneeling.
Arm circles are a simple stretch exercise that involves making circular motions with your arms. You can perform them by extending your arms out to your sides and making small circular movements either forward or backward.
Warm up exercise for spine and shoulder mobility.
This is a thoracic mobility exercise that is sport specific to the squat. This exercise is typically used as a warm up to open up your shoulders and back.
Banded side kicks train the muscles that abduct (moves apart) your thighs, like your gluteus medius and parts of gluteus maximus.
Start on your hands and knees, Tighten your core by pulling your belly button toward your chin. Focus on contracting your glute. Slowly lift one leg up while keeping your knee bent at a 90-degree angle. Hold the position for a moment, then slowly lower your leg back down. Repeat for the desired number of…
The dumbbell chest fly is an exercise that can help to strengthen the chest and shoulders.
The gorilla row builds strength through the middle and upper back, lats, and shoulders while also enhancing scapular mobility, plus thoracic and abdominal stability.
Reverse Flys are the opposite of the chest exercise Flys. Instead of lying on your back, you lie on your stomach and extend your arms back. This exercise targets the back shoulder muscles and neck, making it a compound exercise.