Ron Jones: Flexibility Exercises

Directions: Perform my Dynamic Warm-Up exercises at “beginning” of workout for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

Directions: These are my favorite “extras” for those that still need a little more improvement after the warm-up and workout.  You should generally “static stretch” only AFTER your workout when you are very warm.  Static stretches are held for about 20-30 seconds.  Relax about half way through to get a more stretch. Breathe into your stretch; don’t force...just flow.  You can also pull out certain warm-up exercises in the Dynamic Warm-Ups and add a holding component to them “after” your workouts.  You'll notice that I don't have many static stretches listed in comparison to my Mobility Exercises because I have found the Mobility Exercises to be more productive and engaging for most people--myself included.

 Dynamic Warm-Up Exercises: I recommend that everyone performs a Dynamic Warm-Up daily—they are fundamental to improving your function based on my experiences.  “Dynamic” Warm-Ups are designed to increase mobility, flexibility, and stability of joints and core while improving your ability to move properly without pain.

I refer to "opening up" a lot in the directions.  Opening up means to restore healthy and full ranges of motion in joints.  Most of the problems I see with movement are because people are too tight--or locked up--from years of inactivity, injury, or improper training.  Give these exercises a try--they have really helped a lot of people including me.

UPPER BODY:

• Door Shoulder (Shoulders)

• Behind Back Reach & Lift (Shoulders)

• Behind Back Reach & Hold (Shoulders)

LOWER BODY:

• Iron Cross (Hips/Back)

• Leaning Calf (Calves)

• Pigeon (Hips)

• Plantar Fascia (Foot) NEW!

• Pretzel Cross-Knee (Hips)

• Seated Cross-Knee (Hips/Back)

• Spiderman (Glutes/Back/Groin/Hip Flexors) NEW!

• Standing Hamstring (Hamstrings)

• Standing Hip Flexor (Quads)

Flexibility Exercise Handouts:

• Flexibility Exercises (Directions)
• Flexibility Exercises (Organizer List Only)

View Mobility Exercise Section

*Note: These exercises are intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 12.10.07)

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