Desk to 3K – Mobility & Stretches Mobility & Stretches

Mobility & Stretches

These exercises should be completed at the appropriate times throughout the programme, as indicated in each weekly section on the main programme page.

Teaching Points

Shoulder Stretch

  • one arm across body
  • hold with hand on forearm

Chest Stretch

  • clasp hands behind back
  • raise hands upward to increase stretch across chest

Quadriceps

  • stand on one leg and hold on to a wall if necessary
  • bring heel to buttocks
  • hold on to your foot at laces 
  • keeps knees together
  • gently push hips forward

Child's Pose

  • starting on all fours
  • bring big toes to touch and knees out wide
  • sink hips to heels
  • extend arms out in front and rest forehead on the floor

Hip Flexor

  • from kneeling position
  • step one foot in front, full foot on floor, knee tracks ankle
  • back knee is on mat and behind hip joint
  • sink forward and down

Hamstring

  • lie on back with one foot flat on the floor and the other extended
  • keep leg straight as possible, guiding heel toward the ceiling,
  • hold back of leg with hands, above or below knee join

Adductor

  • sit upright with chest our an shoulders back
  • bring soles of feet together 
  • drop knees out and down towards floor
  • to deepen stretch keep spin lengthened then hinge forward from hips

IT Band

  • grab a strap (belt, towel) and lie on back with legs hip-width apart
  • bring left leg up and place strap around the ball of left foot
  • keeping left foot flexed, slowly draw leg over to the right side
  • both legs stay straight the entire time and hips stay planted on the floor

Back to main programme

Disclaimer

You should be in good physical condition and be able to participate in the exercise. If you have any reason to believe that you may have health/medical issues which may affect your ability to exercise, then you must seek medical advice before participating in any of UofG Sport's suggested exercises. Never rely on information on this website in place of seeking professional medical advice. You should understand that when participating in any exercise there is the possibility of physical injury. If you engage in this exercise, you agree that you do so at your own risk, are voluntarily participating in these activities and assume all risk of injury to yourself.