At Home 15 Min Stretch

15-Minute Full-Body Stretch for Springboard Divers


This 15-minute at-home stretch routine is tailored to springboard divers, focusing on flexibility, mobility, and recovery. It includes essential stretches like the pike stretch to ensure you’re fully prepared for peak performance.

The 15-Minute Full-Body Stretch Routine


1. Cat-Cow Flow (1 minute)

• Start on your hands and knees in a tabletop position.

• Inhale, arch your back, drop your belly, and lift your head (Cow Pose).

• Exhale, round your back, tuck your chin, and draw your belly button toward your spine (Cat Pose).

• Repeat slowly for 1 minute to loosen up your spine.


2. Forward Fold to Halfway Lift (2 minutes)

• Stand tall with feet hip-width apart.

• Hinge at your hips and fold forward, reaching for your toes.

• Hold for 20 seconds, then transition to a halfway lift: flatten your back and place your hands on your shins.

• Alternate between these positions for 2 minutes, deepening the stretch each time.


3. Low Lunge with Side Stretch and Quad Stretch (2 minutes)

• Step your left leg forward into a low lunge, placing your back knee on the ground.

• Keep your front knee at a 90-degree angle and stretch your arms overhead.

• Lean gently to the left for a side stretch, hold for 20 seconds, then to the right for 20 seconds.

• For the final 20 seconds, reach back and gently grab your back ankle for a quad stretch.

• Switch sides and repeat for another minute.


4. Pike Stretch (2 minutes)

• Sit on the ground with your legs straight in front of you.

• Flex your feet and reach forward toward your toes while keeping your back straight.

• Hold the stretch for 1 minute, then relax slightly and reach deeper for another minute.


5. Butterfly Stretch (1 minute)

• Sit on the ground with the soles of your feet pressed together and your knees falling outward.

• Hold your feet with your hands and sit up tall.

• Gently press your knees toward the ground for a deeper inner thigh stretch.


6. Straddle Stretch with Side Reach (2 minutes)

• Sit in a wide straddle position with your legs extended.

• Reach your right arm overhead and stretch toward your left leg, keeping your torso open.

• Hold for 30 seconds, then switch sides.

• After both sides, reach forward toward the ground in the center and hold for 1 minute.


7. Shoulder and Chest Stretch (1 minute)

• Clasp your hands behind your back and straighten your arms.

• Lift your arms slightly while opening your chest. Hold for 30 seconds.

• Transition to stretching one arm across your chest. Hold for 15 seconds per side.


8. Child’s Pose to Seal Stretch Flow (2 minutes)

• Begin in Child’s Pose: Kneel, sit back on your heels, and extend your arms forward. Hold for 30 seconds.

• Transition into Seal Stretch: Lay flat on your stomach, place your hands under your shoulders, and push your upper body up while keeping your hips on the ground. Hold for 30 seconds.

• Repeat this flow once more for a total of 2 minutes.


9. Supine Spinal Twist (1 minute)

• Lie on your back with your arms extended in a T-shape.

• Bring your right knee to your chest and guide it across your body toward the left side.

• Hold for 30 seconds, then switch sides.

Consistency is Key


Incorporating this routine into your daily practice will improve flexibility, enhance recovery, and keep your body primed for diving. Remember, the pike stretch is especially important for divers to maintain excellent form and mobility.


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