Focus:
Focus on breathing, moving gently, and paying attention to your body. Do not force any positions or push into discomfort. Muscle tension is neurological. Flexibility is a skill, and more about control than forcing it.
Instructions:
3 rounds of the below:
Delt stretch – hold 30 seconds / 5 deep breaths each way
Overhead lat stretch – hold 30 seconds / 5 deep breaths
Table progression 5 movements, hold 5 seconds at top
Behind-the-back band stretch, 3-4 pulses up/down, hold at top 30 seconds / 5 breaths
Behind-the-back band stretch, 3-4 pulses up/down, hold bottom 30 seconds / 5 breaths
Repeat both with each side on top.
Combination:
The mixed flexibility sessions are more like strength training than stretching. I recommend doing these at the end of training days rather than on rest days. Be aware that combining similar movements (like doing a hip flexibility mixed session after deadlifting) may be extra fatiguing.
Delt Stretch
Lat Stetch (on crash pad, couch, coffee table, doorway, etc.)
Table progressions
Behind-the-back Stretch For this I recommend using something firm like a quickdraw or cordelette, not a resistance band.
