15 Mins Of Flexibility

15-Minute Flexibility Workout for Divers


Duration: 15 minutes

Structure: Hold each stretch for 30-45 seconds per side, repeat as needed.

Focus Areas: Shoulders, hips, hamstrings, lower back

1. Dynamic Warm-Up (3 Minutes)

Before static stretching, loosen up with these dynamic moves:

Arm Circles + Crosses 30 sec forward, 30 sec backward

Leg Swings (Front to Back) 15 per leg

Hip Circles 10 each direction per leg

2. Core Flexibility & Back Mobility (4 Minutes)

Pike Stretch to Straddle Flow Move between a seated pike and straddle, holding each for 15 sec, repeat 3x

Seal Stretch to Childs Pose Flow between these two positions to stretch the lower back (45 sec)

Standing Forward Fold with Shoulder Stretch Clasp hands behind your back and let gravity pull them forward (45 sec)

3. Hip & Leg Flexibility (4 Minutes)

Butterfly Stretch Keep the back tall, press knees down (45 sec)

Deep Lunge with Torso Twist One hand on the floor, rotate the other arm to the ceiling (30 sec per side)

Frog Stretch Knees wide, hips pressed back (45 sec)

4. Shoulder & Upper Body Flexibility (4 Minutes)

Wall Shoulder Stretch Place hands on a wall and lean forward, stretching the shoulders (45 sec)

Triceps & Lat Stretch Overhead triceps stretch, then reach side-to-side for lat flexibility (30 sec per side)

Wrist & Forearm Stretch Extend arms forward, palms up/down, gently pull fingers back (30 sec per side)

Cool-Down & Breathing (Optional, 1 Minute)

Lying Spinal Twist Hold 30 sec per side

Deep Breathing in Childs Pose Relax and focus on slow, controlled breaths

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