Shoulder with Rotation
Goal: Promotes range of motion through shoulders and thoracic spine
Explanation: Stand tall holding the club behind you with palms facing backward if possible. Bend from the hips to a flat back with club aiming straight in the air. Rotate so club moves from parallel to perpendicular to the ground. Try to see the end of the club aiming down toward your same foot. Breathe and feel the stretch through the shoulders, ribcage, and hamstrings. Repeat 3-5x each side.
Lateral Flexibility
Goal: Help to stretch rib cage, promoting better range of motion.
Explanation: Stand tall holding club overhead with hands wide on grip and close to club head. Slowly bend from side to side with intention of lengthening spine and adding space between each vertebra.
Quadriceps Stretch
Goal: Prevent injury and promote range of motion by warming up before round.
Explanation: Stand and kick right leg back bending at the knee and grasp ankle with right hand. Gently pull foot back while pushing hip forward to feel stretch in muscle between knee and hip joints in front of leg. Hold 10-15 seconds. Repeat with left leg. Club may be used as prop for balance.
