Mountaineering Basic Stretch Sequence

Please go through this sequence 3 times, holding each stretch for a count of seven. Work on extended the stretch during your count, and to try to stretch the muscle a little more with each set. You should develop a rhythm like in a yoga sequence.

Touch your toes (straight down)

Touch your toes (right foot over left)

Touch your toes (left foot over right)

Lunge stretch (right leg forward left leg back)

Lunge stretch (left leg forward right leg back)

Sitting Quad stretch (right knee pointed down then the outside, then to the inside, switch legs

Sitting hip flexor stretch (make contact with the ground with hands and feet, belly facing up. Lift outside right ankle and put on left quad just below knee. Then sit into stretch. Switch legs)

Achilles stretch ( make contact with the ground with hands and feet, keep back arches co heels are slightly off the ground then right over left straight, turn heel to the inside then the outside)

Achilles stretch (left over right, turn heel to the inside then outside)

Calf stretch ( moving from the Achilles stretch position arch your back slightly more and bring feet closer to hands so that heel of feet can touch the ground)

Hurdler stretch (sitting with right leg extended, left leg in with heel touching inner thigh of right leg, hands extended towards toes)

Hurdler stretch (switch legs)

Butterfly stretch (bring soles of your feet together, and lean forward bringing your chest towards your feet, do not push your knees down with arms)

Back stretch (sitting bend your left leg so that heel is folded close to your buttocks, then take outside of right ankle and put it on the outside of your bent left knee, finally take your left elbow and place it on the outside of your right knee and twist to your left. Then switch sides.)

Arm Stretch (bring left arm across your chest, hook the outside of your left triceps with your inner right forearm and pull towards your chest. Then switch.)

Arm and side stretch (lift left elbow so it is pointing straight into the air, your left palm should be touching the back of your neck. Then use your right arm to pull your left arm towards the right side of your body. Then switch.

Standing straddle stretch (Your stance should be spread wider then your shoulders, but still comfortable. Bend over, as to your touch your toes, but extend your arms underneath and as far behind you as possible.)

Side standing straddle stretch (Use the same stance as before, twist and reach to your right. Then switch.)