A lot of people warm-up using static stretches. I’ve been advocating dynamic stretches for some time, blogging about hip, ankle and thoracic mobility. Here are 5 reasons why you shouldn’t do static stretches.

1. Static Stretches Impair Performance. Stay away from static stretches right before explosive movements like weight lifting, sprinting, jumping, etc. PubMed has plenty of research why, 2 examples:

• Decrease Vertical Jump Height. 10mins of static stretching decreases your vertical jump height for up to 15mins after the stretch.
• Increase Sprint Time. Static stretching inhibits the stretch reflex: the ability to store kinetic energy in your muscles during the eccentric.

Squatting down correctly stores energy in your hamstrings by stretching them. You can Squat more weight if you use this energy on the way up. But static stretches inhibit the stretch reflex, thereby lowering your Squat.

2. Static Stretches Don’t Lower Risks of Injury. They increase the range of motion you can attain, but not your ability to stabilize in these new positions. Excessive flexibility without strength increases risks of injury.

First thing you’ll tend to do if you get injured is stretching your injured limb. This can aggravate the problem rather than fix it. Example: excessive stretching of your hip flexors can irritate your joint capsule.

3. Static Stretches Don’t Reduce Soreness. Some people stretch post exercise to reduce delayed onset muscle soreness (DOMS). If lifting caused DOMS, you’ll be sore the next day, whatever stretching you do.

The best way to get rid of soreness is to train your muscles again. This speeds up recovery by flushing blood (nutrients) into your muscles. Do light lifting or dynamic stretches if you’re sore. Contrast showers can also help.

4. Static Stretches Don’t Warm-up Your Muscles. Warm muscles are harder to injure than cold ones. Static stretches don’t raise your body temperature. You’ll have to add 10 mins stationary cycle or light jogging.

This method, however, doesn’t let you practice movements. So you lost 20 mins doing something that isn’t optimal while 10 mins dynamic stretching would have increased flexibility, raised body temperature and grooved motor patterns.

5. Static Stretches Don’t Put You in the Right State. To get best results from static stretches you must relax your whole body, release tension. That’s why static stretches, including yoga, are great to de-stress.

But they aren’t great to prepare yourself for heavy Deadlifts, sprinting, MMA or any other sports where you need to be fast, explosive and aggressive. You want to be fired up, not relaxed.

No More Static Stretches? The only thing static stretches are good for is fixing your posture. After a day sitting, the static hip flexor stretch is a great way to realign your pelvis while activating your glutes.

Most static stretches have a dynamic variation. Warm-up with soft tissue work, then 2-3 static stretches followed by 8-10 dynamic stretches. That’s what I do as warm-up. Let me know how you warm-up in the comments.

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Although static stretches have more downsides, sometimes they have their place. You can use static stretches to improve movement patterns for example. Here are the only 6 static stretches you should really do.

1. Warrior Lunge Stretch. Stretches your hip flexors. Get knee padding and assume the lunge position with both hands overhead. Hold for 15sec/leg.

• Stay Tall. Don’t arch your lower back. Keep your spine neutral. Chest up, shoulder-blades back & down, push your pelvis forward.
• Squeeze Your Glutes. Increases the hip flexor stretch. Squeeze the glute of your back leg as hard as you can.
• Twist. Further increases the stretch. After 15sec, twist toward the up leg. Don’t overdo the twist. Keep squeezing your back leg.

2. Bulgarian Squat Stretch. Similar to the warrior lunge stretch, but stretches your quadriceps (rectus femoris ) more. Technique is the same. 15sec/leg.

• Stay Tall. Don’t arch your lower back. Keep your spine neutral. Chest up, shoulder-blades back & down, push your pelvis forward.
• Squeeze Your Glutes. Increases the hip flexor stretch. Squeeze the glute of your back leg as hard as you can.
• Hang Your Hands. Do not support your legs with your hands. Let your hands hang next to you.

Image credit: Mike Robertson

3. Seated 90/90 Stretch. Stretches your external hip rotators. Pull your foot up, while pushing your shin/knee down. 15 sec/leg.

• Stay Tall. Don’t bend over or slouch your shoulders. Keep your spine neutral. Chest up. Shoulder-blades back & down. Look forward.
• Pull Gently. Don’t force the movement. You should feel this stretch in your glutes, not in your knees.

4. Levator Scapulae Stretch. Tight levator scap can cause shoulder pain. Do this exercise correctly and you’ll feel it across your shoulder-blade. 15sec/side.

• Shoulder-blades Back & Down. Chest up, shoulder-blades back & down. Put your hand behind your back, while keeping this position.
• Look to Your Foot. Right hand behind your back, look to your left feet. Keep your chest up and shoulder-blade back & down.

Image credit: Eric Cressey

5. Pec Minor Stretch. Your pecs respond better to foam rolling than stretching. However this stretch teaches you proper posture. Lean forward while pulling your shoulder-blade back & down. 15sec/side.

Image credit: Bill Hartman

6. Sleeper Stretch. Lack of internal rotation can cause shoulder injuries. The sleeper stretch increases internal rotation by stretching your posterior capsula. You’ll feel it in the back of your shoulders when done correctly. 15 sec/side.

• Shoulder-blades Back & Down. Very hard to do here. Make a big chest and try to keep it. Don’t let your shoulder-blade flare.
• Push Gently. You don’t need to get with your hand on the floor. Relax and pull gently. Keep your shoulder-blades back & down.

Image credit: NSCA

Most of you will need exercise 4-6, especially if you have a round upper-back. If you have anterior pelvic tilt exercises 1 & 2 are yours. I’ll refer to this post in future posts. Meanwhile click here to subscribe and receive free updates.

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Your cervical spine or neck counts 7 vertebrae (C1-C7). About 40° movement in rotation. Your thoracic spine or middle back counts 12 vertebrae (T1-T12). 70° movement when turning and designed for mobility.

Lack of thoracic mobility is as common as lack of hip mobility. Slouching posture, hunchback, problems rotating your torso, … You’ve seen it, it might even sound familiar. This post will show you how to fix it.

Why Do You Need Thoracic Mobility? Lack of thoracic mobility forces your body to function in ways it was not designed for. Lack of thoracic mobility also forces your lower back and/or neck to compensate. Both increase risks of injury.

• Improve Posture. Part of the solution to a slouching back – kyphosis – is improving your thoracic mobility.
• Improve Technique. Keeping your chest up on Squats & Deadlifts prevents lower back rounding. Improving thoracic mobility makes it easier to keep your chest up. It also makes it easier to shift your torso under the bar during the Overhead Press.
• Avoid Lower Back & Neck Injuries. Lower back has 30° mobility, neck 40°, thoracic spine 70°. If you lost 70° mobility at the thoracic spine, you risk forcing mobility in your lower back/neck. Example: rotating your torso to look behind you when parking your car. This can result in a tweaked lower back/neck if you lack thoracic mobility.
• Prevent Rotator Cuff Injuries. Kyphosis prevents your shoulder-blades from tilting back when raising your arms. This narrows the subacromial space, increasing risks of shoulder impingement. Frequent impingement causes rotator cuff injuries over time. And external rotations won’t help without addressing thoracic mobility.

Do You Lack Thoracic Mobility? Lie with your back on the floor. Feet flat on the floor. Glutes against the floor. Bring your arms straight overhead (not the side). Keep your elbows locked and don’t hyper-extend your lower back.

If you can’t touch the floor with your wrists like in the picture above, you lack thoracic mobility. You can improve it using the following exercises.

1. Thoracic Spine Soft Tissue Work. I recommend Perform Better’s Foam Roller Plus. It has a PVC pipe on the inside which makes it last longer than other foam rollers. I use a paperboard roller, but a PVC pipe works too.

Lie back on the floor. Put the foam roller under your thoracic spine. Hug yourself so your shoulder-blades shift to the side. Foot flat on the floor. Glutes off the floor. Roll back & forth. Stay away from your neck and lower back.

Click here to view the embedded video.

This exercise will loosen your upper-back. Cracking & popping is common. Work through the pain while keeping your elbows up. Your back will feel better after 2-3 sessions. Again: stay away from your neck & lower back.

2. Thoracic Spine Soft Tissue Work with Tennis Balls. Same exercise as the first one but using 2 tennis balls inside a sock.

Perform sit-ups with your thoracic spine between the 2 tennis balls. Head goes against the floor on each rep. Crossed-arm grip. Elbows up. Move the tennis balls up every 3 reps. Stay away from your lower back & neck.

Click here to view the embedded video.

3. Thoracic Extension with Foam Roller. Stay on the floor with the foam roller under your thoracic spine. Glutes on the floor, hands behind your head, elbows pulled together. Drop your head. Let your upper-back stretch.

Your goal is to “arch” your thoracic spine. Try to wrap your upper-back around the foam roller. Glutes on the floor, head down, elbows together. Hold position for a few seconds then move up. Stay away from your neck & lower back.

Click here to view the embedded video.

This exercise will fix your bent upper-back posture. If you’re into powerlifting use this exercise to increase your arch for the Bench Press. But always stay away from your neck & lower back.

4. Side Lying Rotations. Lie on your right side. Left hip & knee flexed at 90°. Right leg straight. Rest your left leg on a cushion or foam roller so you can’t rotate at your lower back. Hold your right arm straight above you.

Push your right hand up while bracing your abs. Left hand on the floor with your hand palm up. Bring your left hand to your right hand while rotating your hand out. Hold the position for 2 seconds, then come back down. 10 reps both sides.

Click here to view the embedded video.

This exercise improves thoracic extension & rotation while improving your chest flexibility. Make sure you move from the thoracic spine, not from your lower back. Push your abs out from start to finish.

5. High Step Rotations. Grab a broomstick and put it on your back like for Squats. Rest your right leg on bench. Push your abs out. Squeeze your left glute. Rotate as far as you can to the right without moving your pelvis.

Click here to view the embedded video.

This exercise improves thoracic mobility & glute activation. Don’t move your neck and pelvis. The whole movement must come from your thoracic spine. Push your abs out and squeeze the glute of your down leg.

6. Quadruped Thoracic Rotation & Extension. Get on all 4s. Arms & thighs perpendicular to the floor. Brace your abs. Left hand behind your head. Rotate your trunk to your right arm by leading with your left shoulder.

Click here to view the embedded video.

This exercise improves thoracic rotation and extension. Move your thoracic spine, not your lower back, neck or elbow. Keep your elbow inline with your shoulder, your neck inline with your spine and push your abs out.


7. Heel Sit Mid Thoracic Stretch. Kneel on the floor. Sit back on your heels. Lay your torso on top of your thighs. Left arm reached out in front of you. Right hand behind your head. Rotate your trunk to the ceiling.

Click here to view the embedded video.

This exercise improves thoracic rotation & extension. Move from your thoracic spine. Keep your stomach on your thighs. Keep your elbow inline with your shoulder. Keep your neck inline with your spine.

8. Indian Style Thoracic Mobilization. Sit indian style. Hands behind your head. Rotate to the right. Sidebend to the right. Try to rotate further on each rep by moving from your thoracic spine. Video by Mike Boyle.

Click here to view the embedded video.

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Your ankles are made for mobility. You can move them up & down, rotate them in & out, … Your knees are designed for stability. When your ankles and/or hips lack mobility, your knees are forced to compensate.

Knee pain and lower leg injuries like shin splints can be caused by tight calves & lack of ankle mobility. Here are 2 simple exercises to stretch your calves and improve your ankle mobility.

Pike Calf Stretch. Assume the pike position. 1 foot on the floor with straight leg, 1 foot behind your ankle. Raise on your toes. Come back by pressing your heel against the floor.

Click here to view the embedded video.

• Heels on The Floor. Lace your shoes or go barefoot. The heel of your front leg must stay on the floor. Curl your toes up if necessary.
• Back Leg Doesn’t Matter. The goal is to stretch your front leg, not your back leg. The heel of your back leg can come off the floor.
• Work on All Planes. Ten reps straight forward, ten reps to your big toe, ten reps to your small toe.

Click here to view the embedded video.

Do 1-2 sets of 10 reps of the Pike Calf Stretch & Ankle Mobility Drills as warm-up before your strength training workout. You can also do them on non-training days for faster improvements in ankle mobility.

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Sedentary lifestyle shortens your hip flexors & hamstrings which restricts hip movement. Persistent pains in your knees and/or lower back can be caused by lack of hip mobility. These 7 dynamic stretches will help you out.

Why You Need Hip Mobility. Dynamic stretches make your hip muscles regain their original length. Your body can function the way it is designed again. Pains in your knees, lower back & hip muscles can even disappear.

• Better Posture. If you have lordosis from excessive sitting, stretching your hip flexors will improve your posture & fix lower back pain.
• Correct Technique. Your lower back won’t round on Squats anymore or when lowering the weight on Deadlifts.
• Less Injuries. Your knees & lower back won’t have to compensate lack of hip mobility. This minimizes risks of injury.

Exercise Guidelines. 1 set of 10 reps per exercise. Add sets if necessary. Do the dynamic stretches pre-workout as warm-up or on non-training days for faster improvements in hip mobility.

• Focus on Quality. Not quantity, not speed, not reach. Your hip mobility will improve by doing the exercises correctly and often. Don’t cheat.
• Take it Slowly. Increase speed & range of motion as your muscles loosen. Don’t get injured by forcing the movement from the start.
• Move. These are dynamic stretches. No need to stay in a position for a better stretch. Move from rep to rep.

1. Leg Swings. Stretch your hip flexors & extensors dynamically. Flex & extend your thighs while holding on to something. Straight legs, unlocked knees. Start with small swings, increase the range of motion gradually.

• Move from The Hips. Keep your pelvis still and lower back straight. Do smaller swings if you lack hip mobility.
• Straight Back. Chest up, shoulder-blades back & down, look forward. Don’t bend your upper-back, don’t arch your lower back.

Click here to view the embedded video.

2. Side-to-Side Leg Swings. Dynamic stretch for your hip adductors & abductors. Swing your leg from side to side while holding on to something.

• Move from The Hips. Don’t allow your torso to rotate. Keep your pelvis still, chest up and shoulder-blades back & down. Look forward.
• Point Your Feet Straight ahead. Lead with your heels to keep your feet pointing forward. This also improves ankle mobility.

Click here to view the embedded video.

3. Split Squats. Stretch your hip flexors dynamically. Assume a wide stance with your feet pointing forward. Squat with both hands behind your head.

• Squeeze Your Glutes. Increases the stretch & prevents your lower back to arch. Squeeze the glute of your back leg on the way up.
• Push Your Knees out. Don’t let your knees buckle in. Push from the heels, curl your toes if necessary & push your knees out.
• Stay Tall. Look forward, keep your chest up and shoulder-blades back & down. Don’t round your back.

Click here to view the embedded video.

4. Lateral Squats. Dynamic stretch for your adductors. Assume a wide stance, the wider the easier. Squat laterally with both hands behind your head.

• Point Your Feet Straight ahead. Rotating your feet outwards is trying to compensate lack of hip mobility. Plant your feet into the floor.
• Push Your Knees out. This better involves your adductors. Push from the heels and push your knees out.
• Stay Tall. Look forward, keep your chest up and shoulder-blades back & down. Don’t round your back.

Click here to view the embedded video.

5. Rotational Squats. Stretch your adductors & abductors dynamically. Take a wide stance with your feet at a right angle. Squat to one side.

• Feet at a Right Angle. Point the feet of your Squat leg straight ahead. Feet of your other leg 90° out.
• Push Your Knees out. Push the knee of your Squat leg out. Push from the heels, curl your toes up if necessary.
• Stay Tall. Look forward, keep your chest up and shoulder-blades back & down. Don’t round your back.

Click here to view the embedded video.

6. Reverse Lunge with Twist. Dynamic stretch for your hip flexors. Step back with one leg as far as you can. Rotate to the opposite side.

• Squeeze Your Glutes. Increases the stretch & prevents your back to arch. Squeeze the glute of your back leg while rotating & on the way up.
• Watch out With Rotating. Your lower back is made for stability, don’t force rotation. Stop when you feel a stretch in your hip flexor.
• Stay Tall. Look forward, keep your chest up and shoulder-blades back & down. Don’t round your back.

Click here to view the embedded video.

7. Crossover Reverse Lunge. Dynamic stretch for your hip flexors & lateral hip muscles. Step back with one leg & put it across your body.

• Squeeze your Glutes. Increases the stretch & prevents your lower back to arch. Squeeze the glute of your back leg on the way up.
• Stay Tall. Look forward, keep your chest up and shoulder-blades back & down. Don’t round your back.

Click here to view the embedded video.

You can feel soreness in your ankles from the Lateral & Rotational Squats. This is your ankles lacking mobility. Check out the post on how to improve your ankle mobility.

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Back Extension-Flexion Setup

• Get on all fours
• Arms straight, elbows locked
• Hands & knees shoulder-width apart
• Hands directly under the shoulders
• Knees directly under the hips
• Feet relaxed

Back Flexion. Bend your back:

• Curl your head under
• Squeeze your glutes
• Round your back
• Bring your head & pelvis together

Back Extension. Smoothly transition to arching your back:

• Look up
• Chest forward
• Shoulders back
• Sway your back down
• Press the back down using the hips & shoulders

Back Extension-Flexion Video. Here’s a video of the exercise.

Don’t force extension & flexion. Transit smoothly from one position to the other. Perform 3 sets of 10 reps 3x/week. Your back flexibility will quickly improve.

Copyright © 2007-2009 STRONGLIFTS BVBA. Disclaimer.

Stretching the wrists is not always enough. Too much benching, can lead to a tight triceps. This can make it hard to use a clean grip.

There aren’t many ways to stretch the Triceps. This video show the Overhead Triceps Stretch.

Here’s how to perform them:

• Put your arm overhead
• Grab your elbow
• Keep your upper arm perpendicular to the floor
• Pull your upper arm toward the back

Don’t pull your upper arm toward you head. This will stretch your lats, not your triceps. Go for quality, not quantity.

Perform 3 sets of 10 seconds after your workout, several times a week. Flexibility in your triceps will quickly improve.

Do these & the wrist stretches and the clean grip will be peace of cake.

Copyright © 2007-2009 STRONGLIFTS BVBA. Disclaimer.

Thanks for giving me the idea Theo. This article will give you the information you need: how to stretch the wrists for a better Front Squat Experience (or Clean in your case).

1. Wrist Flexor Stretch

• Keep elbows locked
• Handpalm must stay in contact with the bench
• Push your body away from the bench
• Progress slowly, don’t force it

2. Wrist Extensor Stretch

• Keep elbows locked
• Face your palm down
• Put fingers & thumb together, like pouring water
• Grab your handpalm with the opposite hand
• Apply a downward pressure on your knuckles, not fingers

Go for quality, not quantity. Be progressive, not aggressive. Perform 3 sets of 10 seconds of each exercise. You’ll quickly improve.

Next time we’ll talk about triceps flexibility. Another limiting factor in the Front Squat/Power Clean.

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Shoulder Dislocations are a dynamic stretch exercise. They stretch your chest, shoulder & upper-back muscles dynamically. If you have slouching shoulders & flaring shoulder-blades, shoulder dislocations can fix your posture.

But you can also perform shoulder dislocations pre-workout to warm-up your upper-body muscles & joints. Here’s how to do shoulder dislocations.

What You Need For Shoulder Dislocations. I use a broomstick. Never use a barbell for shoulder dislocations. It’s too heavy, you could injure yourself. Full list of what you can use for shoulder dislocations:

• Broomstick
• PVC Pipe
• Mini Flex Band
• Rope

Shoulder Dislocations Video. I use a narrow grip & go fast. Don’t imitate me the first time you do them. I practiced for months before getting to this point. Start with a wide grip & take it slowly.

Click here to view the embedded video.

• Wide Grip. Start with the widest grip you can use. Switch to a narrow grip as your upper-body mobility improves.
• Lock Your Elbows. Keep your arms straight from start to finish. Widen your grip if you can’t keep your elbows locked.
• Squeeze Your Glutes. This prevents hyper-extension of your lower back which puts pressure on your vertebrae.
• Chest Up, Shoulders Back. Make a big chest & keep it up. Pull your shoulder-blades back & down.

When to Do Shoulder Dislocations. The more you do shoulder dislocations, the better you’ll become at them. If you have tight upper-body muscles, I advise you to do shoulder dislocations daily.

• Pre-Workout. 3 sets of 10 reps pre-workout to lubricate your joints & warm-up your upper-body muscles.
• Daily. If you have slouching shoulders & flaring shoulder-blades do 3 sets of 10 reps daily to improve your posture.

Common Errors. Quality matters, not quantity. You’ll progress faster if you do shoulder dislocations correctly from the start.

• Bending Your Elbows. You lack upper-body mobility. Use a wider grip & tighten your triceps.
• Arching Your Back. Hyper-extending your lower back puts posterior stress on your vertebrae. Avoid this by squeezing your glutes.
• Limited Range of Motion. If you can’t reach behind your head/against your hips, your grip is too narrow. Widen your grip.

Copyright © 2007-2009 STRONGLIFTS BVBA. Disclaimer.