Influenced by experience, an individual personal trainer Plano Texas has come up with a list of their very own nine preferred functional stretching exercises they often use with clientele.

1. Hip Rotations – lie on your back and have your knees at a 90 degree angle with each of your feet off the ground, and gradually rotate your knees from one side to the other. Hold it for around 2-5 seconds each side.

2. Single Knee to Chest and Double Knee to Chest – lay on your back and bring just one knee directly into your chest. The other leg is in a straight line and slightly from the ground. Repeat 5 times each leg, and then draw both knees in and extend out, and back in towards your chest muscles.

3. Hip Crossovers – on your own back, hands out to a T. Take one leg straight up and crossover to the opposite hand. Repeat for other side. 12-16 reps.

4. Prone Hip Crossovers (Scorpions) – Lay on your belly, hands out to a T. Bring leg from the ground and bend knee and crossover to other hand. 12-16 repetitions.

All exercises brought to you by personal trainers Plano

5. Lunge with Rotation – get into a lunge, back leg is bent. (If your right leg is out in the front, put your left palm by your right foot on the floor and extend right arm straight up and look at your right hand. Repeat for other side. 8-10 reps.

6. Inchworms – start off with hands on the floor, legs are in a straight line, and butt is up in the air. Walk your hands away trying to keep your legs straight, walk your feet in to your hands until you can not proceed any more. Walk hands out 2 steps and repeat. Be sure legs are straight and feet are flat on the floor.

7. Lateral Hanging Lunge Stretch – stand up with feet as wide apart as you can. Slowly bend right knee while you press your buttocks back as if you were planning to take a seat. Push off on bent knee and come back to starting position. Now bend left knee and push butt back as if you were sitting yourself down. Be sure you keep each of your feet flat on the ground and the opposite leg completely straight. This is a good stretch for the groin. 10-12 repetitions.

8. Pec stretch – using a broom stick hold the stick in front of you (long ways) and raise over your head and slightly behind your head, keeping your arms straight. Lower and repeat. 10 repetitions.

9. Cobras – Put broom stick behind you, palms upward and squeeze shoulder blades together. Lower and repeat. 20 repetitions.

For more information on Functional stretching exercises from a Plano personal trainer visit us on the web.

Always seek advice from a medical professional before starting any new exercise routine.

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