There may be some of you out there, when I say “Stretch and Warm-up” you have no idea what to do. So, I made the Real Anime Training Warm-up for you guys and, to follow suit, here is the Stretching Routine. I recommend doing this after your workout to help your body loosen up from the strain of the training.
When we say "stretch and warm-up," we assume that you have a good routine to follow. We created the "Real Anime Training Warm-Up" as an easy-to-reference warm-up routine for you to use before you work-out. But when you've completed your workout, you need a stretching routine to help your muscles relax and begin healing. Thus, we've created a stretching routine that will help you with this.
Stretching should never hurt. If it hurts, STOP.
Each stretch should be held for 30 seconds...
- Seated Hamstring Stretch- Single Leg (Both Sides) - Sit with one leg extended and the other bent, outside of the leg on the ground, with the foot against the extended leg. Keep your back straight and reach out to your toes as far as you can.
- Seated Hamstring Stretch- Both Legs Together - Sit with both legs together, keep your back straight, and reach out to your toes as far as you can.
- Butterfly Stretch - Sit with the bottoms of your feet touching, pulling them as close to your groin as possible, while keeping your back straight. Then, attempt to put the outsides of your legs onto the ground, keeping your feet together.
- Split Stretch- Middle - The Split Stretch is broken down into four parts. First, spread your legs as far as you can while seated. Then, using your hands, push yourself just a little farther. Keep your back straight, then reach out to the center for 30 seconds. Then to your right leg for 30 seconds. Then to your left leg for 30 seconds. Then, try to push into the stretch a little deeper with your hands and go back to the center for 30 seconds.
- Split Stretch- Right
- Split Stretch- Left
- Split Stretch- Middle
- Seated Turn Stretch (Both Sides) - With one leg extended, place the opposite foot on the outside of the extended knee. Then, place the opposite elbow on your bent knee (the same side as the leg you have extended) and bracing yourself on the ground with your other hand, turn as far as you can. Do both sides.
- Seated/Lying Quadriceps Stretch - Sit on your knees and lean back as far as you can. If you can lay all the way back, good for you.
- Cobra Stretch - While on your knees, place your hands out in front of you, and sweep your nose and your chest along the ground, then look up. Your hips should be touching the ground when you are fully extended.
- Downward Facing Dog - Pretty much, from the Cobra Stretch, get on the balls of your feet and then push back until your arms are straight and in-line with your back. Your legs should be slightly bent and your feet flat on the ground.
- Lunge Stretch- (Both Sides) - From Downward Facing Dog, lunge forward with your right leg until your foot is in between your hands. Keep your back leg straight and try to push your hips forward. Keep your back straight. Switch legs.
- Standing Hamstring Stretch- Hands to Floor - Standing up straight, bend at the hips and reach your arms towards the floor. Bend over as far as you can to get your hamstrings to stretch out. Raise your torso back up to the standing position.
- Standing Hamstring Stretch- Grab Ankles, Head to Knees - Just like before, except this time, you are going to grab your ankles and try to bring your head down to your knees.
- Standing Quadriceps Stretch- (Both Sides) - Standing straight up, bend your leg at the knee so that your foot is just behind your glute and reach back to grab your foot with your right hand. Pull the leg tight, keeping the knee pointed straight down at the ground, pushing the hip forward, and hold that position to stretch your quadriceps. Lower the leg down and repeat with the other leg.
- Calf Stretch- (Both Sides) - Place your hands against a wall, put one leg forward and one leg straight back with the heel on the floor. If you can’t feel a stretch in the calf yet, move your rear leg further back. Switch sides.
- Pectoral Stretch - Brace your wrist, with your arm straight, against a door frame or a tree or something and step forward with the same leg. You should feel it in your chest. Switch sides.
- Arm Crossover Stretch - Cross one arm over your body and place the opposing arm on the elbow of your other arm and pull it toward your body. Switch sides.
- Overhead Triceps Stretch - Reach one arm above your head, bend it behind your head, and pull on the elbow with your other hand. Switch sides.
- Forearm Stretch - Point the inside of your forearm out in front of you, with your hand straightened. Place the other hand on top of it. Straighten your arm and pull up on your downward facing palm. Your fingers will be pointing toward you. Switch sides.
- First Wrist Stretch- 10 Reps - Bend your arm in front of your chest. Turn your palm to the outside of your body. Place the thumb of the opposite hand on the pinky knuckle of the turned hand and wrap the fingers around the hand into the palm. That’s the starting position. Pull down the center line of your body until you can’t. That’s one rep. Do 10 on both sides.
- Second Wrist Stretch- 10 Reps - Raise your arm to shoulder height. Bend your arm at the elbow so that your hand come toward your chin, with your palm facing away from you. Bend your wrist. Place the opposite hand’s thumb on the thumb of the first hand and wrap the fingers around the palm. That’s the starting position. Keep the two hands stationary and push out on your elbow. That’s one rep. Do 10 on both sides.
- Third Wrist Stretch- 10 Reps - Bend your arm slightly with your palm turned to the outside of your body. Place the opposite thumb on the first thumb and wrap the fingers around the palm. That’s the starting position. Twist the palm as you push the hand out. That’s one rep. Do 10 on each side.
- Side to Side Neck Stretch- 10 Reps - For this movement, try to touch the top your head to your shoulder, without moving your shoulder. That’s one rep. Do 10 on each side.
- Turning Neck Stretch-10 Reps - Look as far as you can to one side, then to the other. Do 10 reps.
- Nodding Neck Stretch- 10 Reps - Look up as far as you can and then down to where your chin touches your chest. Do 10 reps.