{"id":2102,"date":"2023-11-29T15:00:01","date_gmt":"2023-11-29T20:00:01","guid":{"rendered":"https:\/\/umaine.edu\/outdoorleadership\/?page_id=2102"},"modified":"2024-12-10T12:02:18","modified_gmt":"2024-12-10T17:02:18","slug":"stretches-2","status":"publish","type":"page","link":"https:\/\/umaine.edu\/outdoorleadership\/stretches-2\/","title":{"rendered":"Stretches"},"content":{"rendered":"<style>.kb-row-layout-wrap.wp-block-kadence-rowlayout.kb-row-layout-id2102_5a3af6-fc{margin-top:0px;margin-bottom:0px;}.kb-row-layout-id2102_5a3af6-fc > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id2102_5a3af6-fc > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id2102_5a3af6-fc > .kt-row-column-wrap{column-gap:60px;row-gap:var(--global-kb-gap-md, 2rem);max-width:1268px;padding-top:50px;padding-bottom:75px;grid-template-columns:minmax(0, 1fr);}.kb-row-layout-id2102_5a3af6-fc{background-image:linear-gradient(60deg,rgb(8,46,88) 47%,rgb(65,118,161) 93%);}.kb-row-layout-id2102_5a3af6-fc > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id2102_5a3af6-fc > .kt-row-column-wrap{column-gap:var(--global-kb-gap-sm, 1rem);grid-template-columns:minmax(0, 1fr);}}@media all and (max-width: 767px){.kb-row-layout-id2102_5a3af6-fc > .kt-row-column-wrap{padding-top:0px;padding-right:0px;padding-bottom:25px;padding-left:0px;grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id2102_5a3af6-fc alignfull kt-row-has-bg um-UMBHHeaderNoImage wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-1-columns kt-row-layout-equal kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-top kb-theme-content-width\">\n<style>.kadence-column2102_c39b1d-ee > .kt-inside-inner-col,.kadence-column2102_c39b1d-ee > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column2102_c39b1d-ee > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column2102_c39b1d-ee > .kt-inside-inner-col{flex-direction:column;}.kadence-column2102_c39b1d-ee > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column2102_c39b1d-ee > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column2102_c39b1d-ee{position:relative;}@media all and (max-width: 1024px){.kadence-column2102_c39b1d-ee > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column2102_c39b1d-ee > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column2102_c39b1d-ee\"><div class=\"kt-inside-inner-col\"><style>.wp-block-kadence-advancedheading.kt-adv-heading2102_0cd0c3-43, .wp-block-kadence-advancedheading.kt-adv-heading2102_0cd0c3-43[data-kb-block=\"kb-adv-heading2102_0cd0c3-43\"]{padding-top:0px;padding-bottom:0px;text-align:center;font-size:45px;font-weight:900;font-style:normal;font-family:stratum-1-web;text-transform:uppercase;}.wp-block-kadence-advancedheading.kt-adv-heading2102_0cd0c3-43 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading2102_0cd0c3-43[data-kb-block=\"kb-adv-heading2102_0cd0c3-43\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading2102_0cd0c3-43 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading2102_0cd0c3-43[data-kb-block=\"kb-adv-heading2102_0cd0c3-43\"] img.kb-inline-image{width:150px;vertical-align:baseline;}@media all and (max-width: 1024px){.wp-block-kadence-advancedheading.kt-adv-heading2102_0cd0c3-43, .wp-block-kadence-advancedheading.kt-adv-heading2102_0cd0c3-43[data-kb-block=\"kb-adv-heading2102_0cd0c3-43\"]{text-align:center!important;}}@media all and (max-width: 767px){.wp-block-kadence-advancedheading.kt-adv-heading2102_0cd0c3-43, .wp-block-kadence-advancedheading.kt-adv-heading2102_0cd0c3-43[data-kb-block=\"kb-adv-heading2102_0cd0c3-43\"]{padding-right:25px;padding-left:25px;text-align:center!important;}}<\/style>\n<h2 class=\"kt-adv-heading2102_0cd0c3-43 wp-block-kadence-advancedheading has-white-color has-text-color\" data-kb-block=\"kb-adv-heading2102_0cd0c3-43\">Warm-ups and Cool-Downs for Rock Climbing<\/h2>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading2102_3f2266-01, .wp-block-kadence-advancedheading.kt-adv-heading2102_3f2266-01[data-kb-block=\"kb-adv-heading2102_3f2266-01\"]{padding-right:135px;padding-left:135px;margin-top:0px;text-align:center;font-size:20px;line-height:32px;font-weight:400;font-style:normal;font-family:Fraunces;}.wp-block-kadence-advancedheading.kt-adv-heading2102_3f2266-01 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading2102_3f2266-01[data-kb-block=\"kb-adv-heading2102_3f2266-01\"] mark.kt-highlight{font-size:20px;line-height:32px;font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading2102_3f2266-01 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading2102_3f2266-01[data-kb-block=\"kb-adv-heading2102_3f2266-01\"] img.kb-inline-image{width:150px;vertical-align:baseline;}@media all and (max-width: 1024px){.wp-block-kadence-advancedheading.kt-adv-heading2102_3f2266-01, .wp-block-kadence-advancedheading.kt-adv-heading2102_3f2266-01[data-kb-block=\"kb-adv-heading2102_3f2266-01\"]{padding-right:35px;padding-left:35px;text-align:center!important;}}@media all and (max-width: 767px){.wp-block-kadence-advancedheading.kt-adv-heading2102_3f2266-01, .wp-block-kadence-advancedheading.kt-adv-heading2102_3f2266-01[data-kb-block=\"kb-adv-heading2102_3f2266-01\"]{padding-right:25px;padding-left:25px;margin-right:0px;margin-left:0px;text-align:center!important;}}<\/style>\n<p class=\"kt-adv-heading2102_3f2266-01 wp-block-kadence-advancedheading has-white-color has-text-color\" data-kb-block=\"kb-adv-heading2102_3f2266-01\" data-aos-duration=\"1200\" data-aos-once=\"true\"><\/p>\n<\/div><\/div>\n\n<\/div><\/div>\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading2102_551da6-fd, .wp-block-kadence-advancedheading.kt-adv-heading2102_551da6-fd[data-kb-block=\"kb-adv-heading2102_551da6-fd\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading2102_551da6-fd mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading2102_551da6-fd[data-kb-block=\"kb-adv-heading2102_551da6-fd\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading2102_551da6-fd img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading2102_551da6-fd[data-kb-block=\"kb-adv-heading2102_551da6-fd\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 class=\"kt-adv-heading2102_551da6-fd wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading2102_551da6-fd\">RAMP stands for Raise, Activate, Mobilize, and Potentiate. A proper warmup consists of stretches\/movements from each of these categories. We suggest you incorporate 2-3 of the stretches we provided from each category when planning\/conducting your warmup.<\/h2>\n\n\n<style>.kb-row-layout-id2102_f80176-fc > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id2102_f80176-fc > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id2102_f80176-fc > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-md, 2rem);padding-top:var(--global-kb-spacing-sm, 1.5rem);padding-bottom:var(--global-kb-spacing-sm, 1.5rem);grid-template-columns:minmax(0, 1fr);}.kb-row-layout-id2102_f80176-fc > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id2102_f80176-fc > .kt-row-column-wrap{padding-top:0px;padding-right:50px;padding-bottom:0px;padding-left:50px;grid-template-columns:minmax(0, 1fr);}}@media all and (max-width: 767px){.kb-row-layout-id2102_f80176-fc > .kt-row-column-wrap{padding-right:25px;padding-left:25px;grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id2102_f80176-fc alignnone wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-1-columns kt-row-layout-equal kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-top\">\n<style>.kadence-column2102_62cf14-5c > .kt-inside-inner-col,.kadence-column2102_62cf14-5c > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column2102_62cf14-5c > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column2102_62cf14-5c > .kt-inside-inner-col{flex-direction:column;}.kadence-column2102_62cf14-5c > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column2102_62cf14-5c > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column2102_62cf14-5c{position:relative;}@media all and (max-width: 1024px){.kadence-column2102_62cf14-5c > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column2102_62cf14-5c > .kt-inside-inner-col{padding-right:0px;padding-left:0px;flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column2102_62cf14-5c\"><div class=\"kt-inside-inner-col\"><style>.kt-tabs-id2102_9e2fa1-86 > .kt-tabs-content-wrap > .wp-block-kadence-tab{border-top:3px solid #082e58;border-right:3px solid #082e58;border-bottom:3px solid #082e58;border-left:3px solid #082e58;border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;padding-top:50px;padding-right:50px;padding-bottom:50px;padding-left:50px;min-height:375px;background:#ffffff;}.wp-block-kadence-tabs .kt-tabs-id2102_9e2fa1-86 > .kt-tabs-title-list li{margin-top:0px;margin-right:0px;margin-bottom:-3px;margin-left:0px;margin-right:0px;margin-left:0px;}.wp-block-kadence-tabs .kt-tabs-id2102_9e2fa1-86 > .kt-tabs-title-list li:last-child{margin-right:0px;}.wp-block-kadence-tabs .kt-tabs-id2102_9e2fa1-86 > .kt-tabs-title-list{margin-right:-15px;}.wp-block-kadence-tabs .kt-tabs-id2102_9e2fa1-86 > .kt-tabs-title-list li .kt-tab-title{margin-right:15px;}.wp-block-kadence-tabs .kt-tabs-id2102_9e2fa1-86 > .kt-tabs-title-list li .kt-tab-title, .wp-block-kadence-tabs .kt-tabs-id2102_9e2fa1-86 > .kt-tabs-content-wrap > .kt-tabs-accordion-title .kt-tab-title{line-height:24px;font-family:stratum-1-web;font-weight:900;font-style:normal;text-transform:uppercase;border-top-width:3px;border-right-width:3px;border-bottom-width:3px;border-left-width:3px;border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;padding-top:24px;padding-right:24px;padding-bottom:24px;padding-left:24px;border-color:#082e58;color:#082e58;background:#ffffff;}.wp-block-kadence-tabs .kt-tabs-id2102_9e2fa1-86 > .kt-tabs-content-wrap > .kt-tabs-accordion-title .kt-tab-title{margin-top:0px;margin-right:0px;margin-bottom:-3px;margin-left:0px;}.wp-block-kadence-tabs .kt-tabs-id2102_9e2fa1-86 > .kt-tabs-title-list li .kt-tab-title:hover, .wp-block-kadence-tabs .kt-tabs-id2102_9e2fa1-86 > .kt-tabs-content-wrap > .kt-tabs-accordion-title .kt-tab-title:hover{border-color:#082e58;color:#ffffff;background:#082e58;}.wp-block-kadence-tabs .kt-tabs-id2102_9e2fa1-86 > .kt-tabs-title-list li.kt-tab-title-active .kt-tab-title, .wp-block-kadence-tabs .kt-tabs-id2102_9e2fa1-86 > .kt-tabs-content-wrap > .kt-tabs-accordion-title.kt-tab-title-active .kt-tab-title{border-color:#082e58;color:#ffffff;background:#082e58;}@media all and (max-width: 1024px){.kt-tabs-id2102_9e2fa1-86 > .kt-tabs-content-wrap > .wp-block-kadence-tab{border-top:3px solid #082e58;border-right:3px solid #082e58;border-bottom:3px solid #082e58;border-left:3px solid #082e58;}}@media all and (max-width: 1024px){.wp-block-kadence-tabs .kt-tabs-id2102_9e2fa1-86 > .kt-tabs-title-list li .kt-tab-title, .wp-block-kadence-tabs .kt-tabs-id2102_9e2fa1-86 > .kt-tabs-content-wrap > .kt-tabs-accordion-title .kt-tab-title{font-size:px;}}@media all and (max-width: 767px){.kt-tabs-id2102_9e2fa1-86 > .kt-tabs-content-wrap > .wp-block-kadence-tab{border-top:3px solid #082e58;border-right:3px solid #082e58;border-bottom:3px solid #082e58;border-left:3px solid #082e58;}.wp-block-kadence-tabs .kt-tabs-id2102_9e2fa1-86 > .kt-tabs-title-list li .kt-tab-title, .wp-block-kadence-tabs .kt-tabs-id2102_9e2fa1-86 > .kt-tabs-content-wrap > .kt-tabs-accordion-title .kt-tab-title{font-size:px;}}<\/style>\n<div class=\"wp-block-kadence-tabs alignnone um-UMTabsBlue\"><div class=\"kt-tabs-wrap kt-tabs-id2102_9e2fa1-86 kt-tabs-has-4-tabs kt-active-tab-4 kt-tabs-layout-tabs kt-tabs-tablet-layout-inherit kt-tabs-mobile-layout-accordion kt-tab-alignment-left kt-create-accordion\" data-no-allow-multiple-open=\"true\"><ul class=\"kt-tabs-title-list kb-tabs-list-columns kb-tab-title-columns-4\"><li id=\"tab-raiseexercises\" class=\"kt-title-item kt-title-item-1 kt-tabs-svg-show-always kt-tabs-icon-side-right kt-tab-title-inactive\"><a href=\"#tab-raiseexercises\" data-tab=\"1\" class=\"kt-tab-title kt-tab-title-1 \"><span class=\"kt-title-text\">Raise Exercises<\/span><\/a><\/li><li id=\"tab-activateexercises\" class=\"kt-title-item kt-title-item-2 kt-tabs-svg-show-always kt-tabs-icon-side-right kt-tab-title-inactive\"><a href=\"#tab-activateexercises\" data-tab=\"2\" class=\"kt-tab-title kt-tab-title-2 \"><span class=\"kt-title-text\">Activate Exercises<\/span><\/a><\/li><li id=\"tab-mobilizeexercises\" class=\"kt-title-item kt-title-item-3 kt-tabs-svg-show-always kt-tabs-icon-side-right kt-tab-title-inactive\"><a href=\"#tab-mobilizeexercises\" data-tab=\"3\" class=\"kt-tab-title kt-tab-title-3 \"><span class=\"kt-title-text\">Mobilize Exercises<\/span><\/a><\/li><li id=\"tab-potentiateexercises\" class=\"kt-title-item kt-title-item-4 kt-tabs-svg-show-always kt-tabs-icon-side-right kt-tab-title-active\"><a href=\"#tab-potentiateexercises\" data-tab=\"4\" class=\"kt-tab-title kt-tab-title-4 \"><span class=\"kt-title-text\">Potentiate Exercises<\/span><\/a><\/li><\/ul><div class=\"kt-tabs-content-wrap\">\n<div class=\"wp-block-kadence-tab kt-tab-inner-content kt-inner-tab-1 kt-inner-tab1d2dfd-04\"><div class=\"kt-tab-inner-content-inner\"><style>.wp-block-kadence-advancedheading.kt-adv-heading2102_6c2f8a-ca, .wp-block-kadence-advancedheading.kt-adv-heading2102_6c2f8a-ca[data-kb-block=\"kb-adv-heading2102_6c2f8a-ca\"]{font-size:18px;font-weight:400;font-style:normal;font-family:forma-djr-micro;}.wp-block-kadence-advancedheading.kt-adv-heading2102_6c2f8a-ca mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading2102_6c2f8a-ca[data-kb-block=\"kb-adv-heading2102_6c2f8a-ca\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading2102_6c2f8a-ca img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading2102_6c2f8a-ca[data-kb-block=\"kb-adv-heading2102_6c2f8a-ca\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading2102_6c2f8a-ca wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading2102_6c2f8a-ca\">Jumping Jacks<\/p>\n\n\n\n<p>High Knees <\/p>\n\n\n\n<p>Bicycles (shown below)<\/p>\n\n\n\n<p>Recommended: 1 set each exercise, 15 reps<\/p>\n\n\n<style>.kb-image2102_acd0e1-60 .kb-image-has-overlay:after{opacity:0.3;}<\/style>\n<figure class=\"wp-block-kadence-image kb-image2102_acd0e1-60 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"769\" src=\"https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Bicycle-4-1-1024x769.jpg\" alt=\"A student demonstrating the third step of bicycles\" class=\"kb-img wp-image-1648\" srcset=\"https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Bicycle-4-1-1024x769.jpg 1024w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Bicycle-4-1-300x225.jpg 300w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Bicycle-4-1-768x576.jpg 768w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Bicycle-4-1-1536x1153.jpg 1536w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Bicycle-4-1-105x79.jpg 105w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Bicycle-4-1-317x238.jpg 317w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Bicycle-4-1-423x317.jpg 423w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Bicycle-4-1-634x476.jpg 634w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Bicycle-4-1-846x635.jpg 846w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Bicycle-4-1-951x714.jpg 951w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Bicycle-4-1-1268x952.jpg 1268w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Bicycle-4-1-500x375.jpg 500w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Bicycle-4-1.jpg 2000w\" sizes=\"auto, (max-width: 320px) 85vw, (max-width: 768px) 67vw, (max-width: 1024px) 62vw,1024px\" \/><\/figure>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-kadence-tab kt-tab-inner-content kt-inner-tab-2 kt-inner-tababdcfe-15\"><div class=\"kt-tab-inner-content-inner\"><style>.wp-block-kadence-advancedheading.kt-adv-heading2102_b7d60a-0d, .wp-block-kadence-advancedheading.kt-adv-heading2102_b7d60a-0d[data-kb-block=\"kb-adv-heading2102_b7d60a-0d\"]{font-size:18px;font-weight:400;font-style:normal;font-family:forma-djr-micro;}.wp-block-kadence-advancedheading.kt-adv-heading2102_b7d60a-0d mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading2102_b7d60a-0d[data-kb-block=\"kb-adv-heading2102_b7d60a-0d\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading2102_b7d60a-0d img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading2102_b7d60a-0d[data-kb-block=\"kb-adv-heading2102_b7d60a-0d\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading2102_b7d60a-0d wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading2102_b7d60a-0d\">Mountain Climbers<\/p>\n\n\n\n<p>Handstand Frog-ups (shown below)<\/p>\n\n\n\n<p>Alternating Lunge Jumps<\/p>\n\n\n\n<p>Recommended: 1 set each exercise, 15 reps<\/p>\n\n\n<style>.kb-image2102_1a115b-a3 .kb-image-has-overlay:after{opacity:0.3;}<\/style>\n<figure class=\"wp-block-kadence-image kb-image2102_1a115b-a3 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"769\" src=\"https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Frog-Ups-3-1024x769.jpg\" alt=\"A student demonstrating the second step of a handstand frog-up\" class=\"kb-img wp-image-1468\" srcset=\"https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Frog-Ups-3-1024x769.jpg 1024w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Frog-Ups-3-300x225.jpg 300w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Frog-Ups-3-768x576.jpg 768w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Frog-Ups-3-1536x1153.jpg 1536w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Frog-Ups-3-105x79.jpg 105w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Frog-Ups-3-317x238.jpg 317w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Frog-Ups-3-423x317.jpg 423w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Frog-Ups-3-634x476.jpg 634w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Frog-Ups-3-846x635.jpg 846w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Frog-Ups-3-951x714.jpg 951w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Frog-Ups-3-1268x952.jpg 1268w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Frog-Ups-3-500x375.jpg 500w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Frog-Ups-3.jpg 2000w\" sizes=\"auto, (max-width: 320px) 85vw, (max-width: 768px) 67vw, (max-width: 1024px) 62vw,1024px\" \/><\/figure>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-kadence-tab kt-tab-inner-content kt-inner-tab-3 kt-inner-tab7a9849-c2\"><div class=\"kt-tab-inner-content-inner\">\n<p>Arm Circles<\/p>\n\n\n\n<p>Thorax Twists<\/p>\n\n\n\n<p>Hip Circles (shown below)<\/p>\n\n\n\n<p>Recommended: 1 set each exercise, 15 reps each<\/p>\n\n\n<style>.kb-image2102_21ba8b-a8 .kb-image-has-overlay:after{opacity:0.3;}<\/style>\n<figure class=\"wp-block-kadence-image kb-image2102_21ba8b-a8 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"769\" src=\"https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Hip-Circles-2-1024x769.jpg\" alt=\"\" class=\"kb-img wp-image-1765\" srcset=\"https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Hip-Circles-2-1024x769.jpg 1024w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Hip-Circles-2-300x225.jpg 300w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Hip-Circles-2-768x576.jpg 768w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Hip-Circles-2-1536x1153.jpg 1536w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Hip-Circles-2-105x79.jpg 105w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Hip-Circles-2-317x238.jpg 317w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Hip-Circles-2-423x317.jpg 423w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Hip-Circles-2-634x476.jpg 634w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Hip-Circles-2-846x635.jpg 846w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Hip-Circles-2-951x714.jpg 951w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Hip-Circles-2-1268x952.jpg 1268w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Hip-Circles-2-500x375.jpg 500w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Hip-Circles-2.jpg 2000w\" sizes=\"auto, (max-width: 320px) 85vw, (max-width: 768px) 67vw, (max-width: 1024px) 62vw,1024px\" \/><\/figure>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-kadence-tab kt-tab-inner-content kt-inner-tab-4 kt-inner-taba291b6-ae\"><div class=\"kt-tab-inner-content-inner\">\n<p>Dead Hang<\/p>\n\n\n\n<p>Crow Pose (shown below)<\/p>\n\n\n\n<p>Single-leg Split Squat<\/p>\n\n\n\n<p>Recommended: 1 set each exercise, 30-60 seconds each<\/p>\n\n\n<style>.kb-image2102_2a781b-0b .kb-image-has-overlay:after{opacity:0.3;}<\/style>\n<figure class=\"wp-block-kadence-image kb-image2102_2a781b-0b size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"769\" src=\"https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Crow-Pose-1024x769.jpg\" alt=\"A student demonstrating crow pose\" class=\"kb-img wp-image-1483\" srcset=\"https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Crow-Pose-1024x769.jpg 1024w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Crow-Pose-300x225.jpg 300w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Crow-Pose-768x576.jpg 768w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Crow-Pose-1536x1153.jpg 1536w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Crow-Pose-105x79.jpg 105w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Crow-Pose-317x238.jpg 317w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Crow-Pose-423x317.jpg 423w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Crow-Pose-634x476.jpg 634w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Crow-Pose-846x635.jpg 846w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Crow-Pose-951x714.jpg 951w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Crow-Pose-1268x952.jpg 1268w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Crow-Pose-500x375.jpg 500w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Crow-Pose.jpg 2000w\" sizes=\"auto, (max-width: 320px) 85vw, (max-width: 768px) 67vw, (max-width: 1024px) 62vw,1024px\" \/><\/figure>\n<\/div><\/div>\n<\/div><\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Why do we stretch after climbing?<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Climbing utilizes lots of different muscle groups, so it\u2019s important to stretch each one of them after a session. Stretching helps relax the muscles and prevents soreness the next day. It\u2019s also helpful in transitioning into the rest of your day after a tough climb!<\/h3>\n\n\n<style>.kt-tabs-id2102_34b52c-9f > .kt-tabs-content-wrap > .wp-block-kadence-tab{border-top:3px solid #082e58;border-right:3px solid #082e58;border-bottom:3px solid #082e58;border-left:3px solid #082e58;border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;padding-top:50px;padding-right:50px;padding-bottom:50px;padding-left:50px;min-height:375px;background:#ffffff;}.wp-block-kadence-tabs .kt-tabs-id2102_34b52c-9f > .kt-tabs-title-list li{margin-top:0px;margin-right:0px;margin-bottom:-3px;margin-left:0px;margin-right:0px;margin-left:0px;}.wp-block-kadence-tabs .kt-tabs-id2102_34b52c-9f > .kt-tabs-title-list li:last-child{margin-right:0px;}.wp-block-kadence-tabs .kt-tabs-id2102_34b52c-9f > .kt-tabs-title-list{margin-right:-15px;}.wp-block-kadence-tabs .kt-tabs-id2102_34b52c-9f > .kt-tabs-title-list li .kt-tab-title{margin-right:15px;}.wp-block-kadence-tabs .kt-tabs-id2102_34b52c-9f > .kt-tabs-title-list li .kt-tab-title, .wp-block-kadence-tabs .kt-tabs-id2102_34b52c-9f > .kt-tabs-content-wrap > .kt-tabs-accordion-title .kt-tab-title{line-height:24px;font-family:stratum-1-web;font-weight:900;font-style:normal;text-transform:uppercase;border-top-width:3px;border-right-width:3px;border-bottom-width:3px;border-left-width:3px;border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;padding-top:24px;padding-right:24px;padding-bottom:24px;padding-left:24px;border-color:#082e58;color:#082e58;background:#ffffff;}.wp-block-kadence-tabs .kt-tabs-id2102_34b52c-9f > .kt-tabs-content-wrap > .kt-tabs-accordion-title .kt-tab-title{margin-top:0px;margin-right:0px;margin-bottom:-3px;margin-left:0px;}.wp-block-kadence-tabs .kt-tabs-id2102_34b52c-9f > .kt-tabs-title-list li .kt-tab-title:hover, .wp-block-kadence-tabs .kt-tabs-id2102_34b52c-9f > .kt-tabs-content-wrap > .kt-tabs-accordion-title .kt-tab-title:hover{border-color:#082e58;color:#ffffff;background:#082e58;}.wp-block-kadence-tabs .kt-tabs-id2102_34b52c-9f > .kt-tabs-title-list li.kt-tab-title-active .kt-tab-title, .wp-block-kadence-tabs .kt-tabs-id2102_34b52c-9f > .kt-tabs-content-wrap > .kt-tabs-accordion-title.kt-tab-title-active .kt-tab-title{border-color:#082e58;color:#ffffff;background:#082e58;}@media all and (max-width: 1024px){.kt-tabs-id2102_34b52c-9f > .kt-tabs-content-wrap > .wp-block-kadence-tab{border-top:3px solid #082e58;border-right:3px solid #082e58;border-bottom:3px solid #082e58;border-left:3px solid #082e58;}}@media all and (max-width: 1024px){.wp-block-kadence-tabs .kt-tabs-id2102_34b52c-9f > .kt-tabs-title-list li .kt-tab-title, .wp-block-kadence-tabs .kt-tabs-id2102_34b52c-9f > .kt-tabs-content-wrap > .kt-tabs-accordion-title .kt-tab-title{font-size:px;}}@media all and (max-width: 767px){.kt-tabs-id2102_34b52c-9f > .kt-tabs-content-wrap > .wp-block-kadence-tab{border-top:3px solid #082e58;border-right:3px solid #082e58;border-bottom:3px solid #082e58;border-left:3px solid #082e58;}.wp-block-kadence-tabs .kt-tabs-id2102_34b52c-9f > .kt-tabs-title-list li .kt-tab-title, .wp-block-kadence-tabs .kt-tabs-id2102_34b52c-9f > .kt-tabs-content-wrap > .kt-tabs-accordion-title .kt-tab-title{font-size:px;}}<\/style>\n<div class=\"wp-block-kadence-tabs alignnone um-UMTabsBlue\"><div class=\"kt-tabs-wrap kt-tabs-id2102_34b52c-9f kt-tabs-has-5-tabs kt-active-tab-1 kt-tabs-layout-tabs kt-tabs-tablet-layout-inherit kt-tabs-mobile-layout-accordion kt-tab-alignment-left kt-create-accordion\" data-no-allow-multiple-open=\"true\"><ul class=\"kt-tabs-title-list kb-tabs-list-columns kb-tab-title-columns-4\"><li id=\"tab-seatedhamstringstretch\" class=\"kt-title-item kt-title-item-1 kt-tabs-svg-show-always kt-tabs-icon-side-right kt-tab-title-active\"><a href=\"#tab-seatedhamstringstretch\" data-tab=\"1\" class=\"kt-tab-title kt-tab-title-1 \"><span class=\"kt-title-text\">Seated Hamstring Stretch<\/span><\/a><\/li><li id=\"tab-supportedchestopener\" class=\"kt-title-item kt-title-item-2 kt-tabs-svg-show-always kt-tabs-icon-side-right kt-tab-title-inactive\"><a href=\"#tab-supportedchestopener\" data-tab=\"2\" class=\"kt-tab-title kt-tab-title-2 \"><span class=\"kt-title-text\">supported chest opener<\/span><\/a><\/li><li id=\"tab-forearmstretch\" class=\"kt-title-item kt-title-item-3 kt-tabs-svg-show-always kt-tabs-icon-side-right kt-tab-title-inactive\"><a href=\"#tab-forearmstretch\" data-tab=\"3\" class=\"kt-tab-title kt-tab-title-3 \"><span class=\"kt-title-text\">Forearm stretch<\/span><\/a><\/li><li id=\"tab-layingdownquadstretch\" class=\"kt-title-item kt-title-item-4 kt-tabs-svg-show-always kt-tabs-icon-side-right kt-tab-title-inactive\"><a href=\"#tab-layingdownquadstretch\" data-tab=\"4\" class=\"kt-tab-title kt-tab-title-4 \"><span class=\"kt-title-text\">laying down quad stretch<\/span><\/a><\/li><li id=\"tab-supinetwist\" class=\"kt-title-item kt-title-item-5 kt-tabs-svg-show-always kt-tabs-icon-side-right kt-tab-title-inactive\"><a href=\"#tab-supinetwist\" data-tab=\"5\" class=\"kt-tab-title kt-tab-title-5 \"><span class=\"kt-title-text\">supine twist<\/span><\/a><\/li><\/ul><div class=\"kt-tabs-content-wrap\">\n<div class=\"wp-block-kadence-tab kt-tab-inner-content kt-inner-tab-1 kt-inner-tab578b26-87\"><div class=\"kt-tab-inner-content-inner\">\n<p>Sit on the ground with one leg extended, cross the other ankle over the extended leg\u2019s knee. Hinge at the hips and fold toward the extended leg. Hold for 30 seconds and switch to the other side.<\/p>\n\n\n\n<p>Helpful Cues:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Dorsiflex the top foot (the foot that\u2019s crossed over the knee)<\/li>\n\n\n\n<li>Hinge at the hips<\/li>\n<\/ol>\n\n\n<style>.kb-image2102_d7a0c9-40 .kb-image-has-overlay:after{opacity:0.3;}<\/style>\n<figure class=\"wp-block-kadence-image kb-image2102_d7a0c9-40 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"799\" src=\"https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/seated-hamstring-stretch-one-leg-scaled-e1701287899264-1024x799.jpg\" alt=\"\" class=\"kb-img wp-image-2070\" srcset=\"https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/seated-hamstring-stretch-one-leg-scaled-e1701287899264-1024x799.jpg 1024w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/seated-hamstring-stretch-one-leg-scaled-e1701287899264-300x234.jpg 300w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/seated-hamstring-stretch-one-leg-scaled-e1701287899264-768x599.jpg 768w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/seated-hamstring-stretch-one-leg-scaled-e1701287899264-1536x1198.jpg 1536w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/seated-hamstring-stretch-one-leg-scaled-e1701287899264-2048x1598.jpg 2048w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/seated-hamstring-stretch-one-leg-scaled-e1701287899264-105x82.jpg 105w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/seated-hamstring-stretch-one-leg-scaled-e1701287899264-317x247.jpg 317w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/seated-hamstring-stretch-one-leg-scaled-e1701287899264-423x330.jpg 423w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/seated-hamstring-stretch-one-leg-scaled-e1701287899264-634x495.jpg 634w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/seated-hamstring-stretch-one-leg-scaled-e1701287899264-846x660.jpg 846w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/seated-hamstring-stretch-one-leg-scaled-e1701287899264-951x742.jpg 951w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/seated-hamstring-stretch-one-leg-scaled-e1701287899264-1268x989.jpg 1268w\" sizes=\"auto, (max-width: 320px) 85vw, (max-width: 768px) 67vw, (max-width: 1024px) 62vw,1024px\" \/><\/figure>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-kadence-tab kt-tab-inner-content kt-inner-tab-2 kt-inner-tab4beb14-7c\"><div class=\"kt-tab-inner-content-inner\">\n<p>Lay down on the ground face up, place a yoga block (or blanket, rolled up jacket, climbing helmet, etc.) underneath the mid section of the back. Bring arms out to the sides (in a T position). Let the head rest on the mat. Stay here for 30 seconds (or as long as you want!).<\/p>\n\n\n\n<p>Helpful Cues:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Palms facing up<\/li>\n\n\n\n<li>Keep the neck in a neutral position<\/li>\n<\/ol>\n\n\n<style>.kb-image2102_9823ca-78 .kb-image-has-overlay:after{opacity:0.3;}<\/style>\n<figure class=\"wp-block-kadence-image kb-image2102_9823ca-78 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"690\" src=\"https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/supported-chest-opener-2-e1701287600633-1024x690.jpg\" alt=\"Woman lying on her back with her lower back supported by a pillow and her arms in a T position\" class=\"kb-img wp-image-2060\" srcset=\"https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/supported-chest-opener-2-e1701287600633-1024x690.jpg 1024w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/supported-chest-opener-2-e1701287600633-300x202.jpg 300w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/supported-chest-opener-2-e1701287600633-768x517.jpg 768w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/supported-chest-opener-2-e1701287600633-105x71.jpg 105w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/supported-chest-opener-2-e1701287600633-317x214.jpg 317w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/supported-chest-opener-2-e1701287600633-423x285.jpg 423w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/supported-chest-opener-2-e1701287600633-634x427.jpg 634w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/supported-chest-opener-2-e1701287600633-846x570.jpg 846w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/supported-chest-opener-2-e1701287600633-951x641.jpg 951w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/supported-chest-opener-2-e1701287600633-1268x854.jpg 1268w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/supported-chest-opener-2-e1701287600633.jpg 1462w\" sizes=\"auto, (max-width: 320px) 85vw, (max-width: 768px) 67vw, (max-width: 1024px) 62vw,1024px\" \/><\/figure>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-kadence-tab kt-tab-inner-content kt-inner-tab-3 kt-inner-tab612c1f-11\"><div class=\"kt-tab-inner-content-inner\">\n<p>Stand facing away from the wall, take one arm and push palm (fingers pointed towards the floor) into the wall. Hold for 30 seconds and switch arms.<\/p>\n\n\n\n<p>Helpful Cues:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Press palm into the wall<\/li>\n\n\n\n<li>Point fingers down<\/li>\n<\/ol>\n\n\n<style>.kb-image2102_a42be3-c6 .kb-image-has-overlay:after{opacity:0.3;}<\/style>\n<figure class=\"wp-block-kadence-image kb-image2102_a42be3-c6 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"916\" src=\"https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/forearm-stretch-2-scaled-e1701287764752-1024x916.jpg\" alt=\"\" class=\"kb-img wp-image-2086\" srcset=\"https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/forearm-stretch-2-scaled-e1701287764752-1024x916.jpg 1024w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/forearm-stretch-2-scaled-e1701287764752-300x268.jpg 300w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/forearm-stretch-2-scaled-e1701287764752-768x687.jpg 768w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/forearm-stretch-2-scaled-e1701287764752-105x94.jpg 105w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/forearm-stretch-2-scaled-e1701287764752-317x284.jpg 317w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/forearm-stretch-2-scaled-e1701287764752-423x378.jpg 423w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/forearm-stretch-2-scaled-e1701287764752-634x567.jpg 634w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/forearm-stretch-2-scaled-e1701287764752-846x757.jpg 846w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/forearm-stretch-2-scaled-e1701287764752-951x851.jpg 951w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/forearm-stretch-2-scaled-e1701287764752-1268x1134.jpg 1268w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/forearm-stretch-2-scaled-e1701287764752.jpg 1537w\" sizes=\"auto, (max-width: 320px) 85vw, (max-width: 768px) 67vw, (max-width: 1024px) 62vw,1024px\" \/><\/figure>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-kadence-tab kt-tab-inner-content kt-inner-tab-4 kt-inner-tab4ea2e5-0c\"><div class=\"kt-tab-inner-content-inner\">\n<p>Lie down with the knees bent, feet resting beside the hips, calves underneath the hamstrings. The arms come out to the sides in a T position. Hold for 30 seconds.<\/p>\n\n\n\n<p>Helpful tip:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If this is painful in the knees, try one of the modifications listed below.\n<ul class=\"wp-block-list\">\n<li>Modification 1: Lie down with one knee bent, the foot resting beside the hip, elbows rest on the mat to support you (so you are not fully lying down). Hold for 30 seconds and switch to the other side.<\/li>\n\n\n\n<li>Modification 2: Lie down with both knees bent, feet resting beside the hips, arms come out in a T position. Place a blanket, jacket or yoga block under the back. Hold for 30 seconds.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n<style>.kb-image2102_92f2ac-73 .kb-image-has-overlay:after{opacity:0.3;}<\/style>\n<figure class=\"wp-block-kadence-image kb-image2102_92f2ac-73 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"834\" src=\"https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/quad-stretch-2-scaled-e1701885727702-1024x834.jpg\" alt=\"Woman lying on a yoga mat on her back with arms outstretched and one leg bent at knee, with foot next to hip.\" class=\"kb-img wp-image-2076\" srcset=\"https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/quad-stretch-2-scaled-e1701885727702-1024x834.jpg 1024w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/quad-stretch-2-scaled-e1701885727702-300x244.jpg 300w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/quad-stretch-2-scaled-e1701885727702-768x625.jpg 768w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/quad-stretch-2-scaled-e1701885727702-1536x1251.jpg 1536w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/quad-stretch-2-scaled-e1701885727702-105x85.jpg 105w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/quad-stretch-2-scaled-e1701885727702-317x258.jpg 317w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/quad-stretch-2-scaled-e1701885727702-423x344.jpg 423w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/quad-stretch-2-scaled-e1701885727702-634x516.jpg 634w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/quad-stretch-2-scaled-e1701885727702-846x689.jpg 846w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/quad-stretch-2-scaled-e1701885727702-951x774.jpg 951w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/quad-stretch-2-scaled-e1701885727702-1268x1032.jpg 1268w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/quad-stretch-2-scaled-e1701885727702.jpg 1894w\" sizes=\"auto, (max-width: 320px) 85vw, (max-width: 768px) 67vw, (max-width: 1024px) 62vw,1024px\" \/><\/figure>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-kadence-tab kt-tab-inner-content kt-inner-tab-5 kt-inner-tab903adb-61\"><div class=\"kt-tab-inner-content-inner\">\n<p>Lie down with your arms out to the sides in a T position, bend the knees and bring the legs over to one side. Hold for 30 seconds and switch to the other side.<\/p>\n\n\n\n<p>Helpful Cues:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Pull both shoulders towards the ground<\/li>\n\n\n\n<li>Twist at the lower back<\/li>\n<\/ol>\n\n\n<style>.kb-image2102_46db12-57 .kb-image-has-overlay:after{opacity:0.3;}<\/style>\n<figure class=\"wp-block-kadence-image kb-image2102_46db12-57 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"877\" src=\"https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/supine-twist-scaled-e1701287810114-1024x877.jpg\" alt=\"Woman lying on yoga mat with arms outstretch and legs bent at knee, and twisted to side. She is looking in the opposite direction of her knees.\" class=\"kb-img wp-image-2092\" srcset=\"https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/supine-twist-scaled-e1701287810114-1024x877.jpg 1024w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/supine-twist-scaled-e1701287810114-300x257.jpg 300w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/supine-twist-scaled-e1701287810114-768x657.jpg 768w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/supine-twist-scaled-e1701287810114-1536x1315.jpg 1536w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/supine-twist-scaled-e1701287810114-105x90.jpg 105w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/supine-twist-scaled-e1701287810114-317x271.jpg 317w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/supine-twist-scaled-e1701287810114-423x362.jpg 423w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/supine-twist-scaled-e1701287810114-634x543.jpg 634w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/supine-twist-scaled-e1701287810114-846x724.jpg 846w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/supine-twist-scaled-e1701287810114-951x814.jpg 951w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/supine-twist-scaled-e1701287810114-1268x1085.jpg 1268w, https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2023\/11\/supine-twist-scaled-e1701287810114.jpg 2048w\" sizes=\"auto, (max-width: 320px) 85vw, (max-width: 768px) 67vw, (max-width: 1024px) 62vw,1024px\" \/><\/figure>\n<\/div><\/div>\n<\/div><\/div><\/div>\n<\/div><\/div>\n\n<\/div><\/div>\n\n<style>.wp-block-kadence-spacer.kt-block-spacer-2102_1111e9-7a .kt-block-spacer{height:60px;}.wp-block-kadence-spacer.kt-block-spacer-2102_1111e9-7a .kt-divider{border-top-width:1px;height:1px;border-top-color:#eee;width:80%;border-top-style:solid;}<\/style>\n<div class=\"wp-block-kadence-spacer aligncenter kt-block-spacer-2102_1111e9-7a\"><div class=\"kt-block-spacer kt-block-spacer-halign-center\"><hr class=\"kt-divider\"\/><\/div><\/div>\n\n\n<style>.kb-row-layout-id2102_0d245c-63 > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id2102_0d245c-63 > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id2102_0d245c-63 > .kt-row-column-wrap{column-gap:40px;row-gap:var(--global-kb-gap-md, 2rem);padding-top:var(--global-kb-spacing-sm, 1.5rem);padding-bottom:var(--global-kb-spacing-sm, 1.5rem);grid-template-columns:minmax(0, calc(50% - ((40px * 1 )\/2)))minmax(0, calc(50% - ((40px * 1 )\/2)));}.kb-row-layout-id2102_0d245c-63 > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id2102_0d245c-63 > .kt-row-column-wrap{padding-right:50px;padding-left:50px;grid-template-columns:repeat(2, minmax(0, 1fr));}}@media all and (max-width: 767px){.kb-row-layout-id2102_0d245c-63 > .kt-row-column-wrap{padding-right:25px;padding-left:25px;grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id2102_0d245c-63 alignnone um-UMBHBlueButtonSet wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-2-columns kt-row-layout-equal kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-top\">\n<style>.kadence-column2102_ecb2c1-36 > .kt-inside-inner-col,.kadence-column2102_ecb2c1-36 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column2102_ecb2c1-36 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column2102_ecb2c1-36 > .kt-inside-inner-col{flex-direction:column;}.kadence-column2102_ecb2c1-36 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column2102_ecb2c1-36 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column2102_ecb2c1-36{position:relative;}@media all and (max-width: 1024px){.kadence-column2102_ecb2c1-36 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column2102_ecb2c1-36 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column2102_ecb2c1-36\"><div class=\"kt-inside-inner-col\"><style>.wp-block-kadence-advancedbtn.kt-btns2102_215e2a-d6, .site .entry-content .wp-block-kadence-advancedbtn.kt-btns2102_215e2a-d6, .wp-block-kadence-advancedbtn.kb-btns2102_215e2a-d6, .site .entry-content .wp-block-kadence-advancedbtn.kb-btns2102_215e2a-d6{margin-top:0px;margin-bottom:0px;}.wp-block-kadence-advancedbtn.kb-btns2102_215e2a-d6{gap:25px;justify-content:flex-start;align-items:center;}.kt-btns2102_215e2a-d6 .kt-button{font-weight:normal;font-style:normal;}@media all and (max-width: 1024px){.wp-block-kadence-advancedbtn.kt-btns2102_215e2a-d6, .site .entry-content .wp-block-kadence-advancedbtn.kt-btns2102_215e2a-d6, .wp-block-kadence-advancedbtn.kb-btns2102_215e2a-d6, .site .entry-content .wp-block-kadence-advancedbtn.kb-btns2102_215e2a-d6{margin-bottom:0px;}}@media all and (max-width: 1024px){.wp-block-kadence-advancedbtn.kb-btns2102_215e2a-d6{justify-content:center;align-items:flex-start;}}@media all and (max-width: 767px){.wp-block-kadence-advancedbtn.kt-btns2102_215e2a-d6, .site .entry-content .wp-block-kadence-advancedbtn.kt-btns2102_215e2a-d6, .wp-block-kadence-advancedbtn.kb-btns2102_215e2a-d6, .site .entry-content .wp-block-kadence-advancedbtn.kb-btns2102_215e2a-d6{margin-bottom:0px;}}<\/style>\n<div class=\"wp-block-kadence-advancedbtn kb-buttons-wrap kb-btns2102_215e2a-d6\"><style>ul.menu .wp-block-kadence-advancedbtn .kb-btn2102_879bf2-eb.kb-button{width:initial;}.wp-block-kadence-advancedbtn .kb-btn2102_879bf2-eb.kb-button{color:#082e58;background:#79bde8;font-size:16px;font-family:'Chakra Petch';font-weight:600;text-transform:uppercase;border-top-left-radius:20px;border-top-right-radius:20px;border-bottom-right-radius:20px;border-bottom-left-radius:20px;border-top:2px solid #79bde8;border-right:2px solid #79bde8;border-bottom:2px solid #79bde8;border-left:2px solid #79bde8;}.wp-block-kadence-advancedbtn .kb-btn2102_879bf2-eb.kb-button:hover, .wp-block-kadence-advancedbtn .kb-btn2102_879bf2-eb.kb-button:focus{color:#ffffff;background:#082e58;border-top-color:#082e58;border-top-style:solid;border-right-color:#082e58;border-right-style:solid;border-bottom-color:#082e58;border-bottom-style:solid;border-left-color:#082e58;border-left-style:solid;}@media all and (max-width: 1024px){.wp-block-kadence-advancedbtn .kb-btn2102_879bf2-eb.kb-button{border-top:2px solid #79bde8;border-right:2px solid #79bde8;border-bottom:2px solid #79bde8;border-left:2px solid #79bde8;}}@media all and (max-width: 1024px){.wp-block-kadence-advancedbtn .kb-btn2102_879bf2-eb.kb-button:hover, .wp-block-kadence-advancedbtn .kb-btn2102_879bf2-eb.kb-button:focus{border-top-color:#082e58;border-top-style:solid;border-right-color:#082e58;border-right-style:solid;border-bottom-color:#082e58;border-bottom-style:solid;border-left-color:#082e58;border-left-style:solid;}}@media all and (max-width: 767px){.wp-block-kadence-advancedbtn .kb-btn2102_879bf2-eb.kb-button{border-top:2px solid #79bde8;border-right:2px solid #79bde8;border-bottom:2px solid #79bde8;border-left:2px solid #79bde8;}.wp-block-kadence-advancedbtn .kb-btn2102_879bf2-eb.kb-button:hover, .wp-block-kadence-advancedbtn .kb-btn2102_879bf2-eb.kb-button:focus{border-top-color:#082e58;border-top-style:solid;border-right-color:#082e58;border-right-style:solid;border-bottom-color:#082e58;border-bottom-style:solid;border-left-color:#082e58;border-left-style:solid;}}<\/style><a class=\"kb-button kt-button button kb-btn2102_879bf2-eb kt-btn-size-standard kt-btn-width-type-full kb-btn-global-outline  kt-btn-has-text-true kt-btn-has-svg-false  wp-block-kadence-singlebtn\" href=\"https:\/\/umaine.edu\/outdoorleadership\/\"><span class=\"kt-btn-inner-text\"><strong>Return To Home<\/strong><\/span><\/a><\/div>\n<\/div><\/div>\n\n\n<style>.kadence-column2102_6c676a-1e > .kt-inside-inner-col,.kadence-column2102_6c676a-1e > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column2102_6c676a-1e > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column2102_6c676a-1e > .kt-inside-inner-col{flex-direction:column;}.kadence-column2102_6c676a-1e > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column2102_6c676a-1e > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column2102_6c676a-1e{position:relative;}@media all and (max-width: 1024px){.kadence-column2102_6c676a-1e > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column2102_6c676a-1e > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column2102_6c676a-1e\"><div class=\"kt-inside-inner-col\"><style>.wp-block-kadence-advancedbtn.kt-btns2102_087c55-ab, .site .entry-content .wp-block-kadence-advancedbtn.kt-btns2102_087c55-ab, .wp-block-kadence-advancedbtn.kb-btns2102_087c55-ab, .site .entry-content .wp-block-kadence-advancedbtn.kb-btns2102_087c55-ab{margin-top:0px;margin-bottom:0px;}.wp-block-kadence-advancedbtn.kb-btns2102_087c55-ab{gap:25px;justify-content:flex-start;align-items:center;}.kt-btns2102_087c55-ab .kt-button{font-weight:normal;font-style:normal;}@media all and (max-width: 1024px){.wp-block-kadence-advancedbtn.kt-btns2102_087c55-ab, .site .entry-content .wp-block-kadence-advancedbtn.kt-btns2102_087c55-ab, .wp-block-kadence-advancedbtn.kb-btns2102_087c55-ab, .site .entry-content .wp-block-kadence-advancedbtn.kb-btns2102_087c55-ab{margin-bottom:0px;}}@media all and (max-width: 1024px){.wp-block-kadence-advancedbtn.kb-btns2102_087c55-ab{justify-content:center;align-items:flex-start;}}@media all and (max-width: 767px){.wp-block-kadence-advancedbtn.kt-btns2102_087c55-ab, .site .entry-content .wp-block-kadence-advancedbtn.kt-btns2102_087c55-ab, .wp-block-kadence-advancedbtn.kb-btns2102_087c55-ab, .site .entry-content .wp-block-kadence-advancedbtn.kb-btns2102_087c55-ab{margin-bottom:0px;}}<\/style>\n<div class=\"wp-block-kadence-advancedbtn kb-buttons-wrap kb-btns2102_087c55-ab\"><style>ul.menu .wp-block-kadence-advancedbtn .kb-btn2102_b22b10-31.kb-button{width:initial;}.wp-block-kadence-advancedbtn .kb-btn2102_b22b10-31.kb-button{color:#082e58;background:#79bde8;font-size:16px;font-family:'Chakra Petch';font-weight:600;text-transform:uppercase;border-top-left-radius:20px;border-top-right-radius:20px;border-bottom-right-radius:20px;border-bottom-left-radius:20px;border-top:2px solid #79bde8;border-right:2px solid #79bde8;border-bottom:2px solid #79bde8;border-left:2px solid #79bde8;}.wp-block-kadence-advancedbtn .kb-btn2102_b22b10-31.kb-button:hover, .wp-block-kadence-advancedbtn .kb-btn2102_b22b10-31.kb-button:focus{color:#ffffff;background:#082e58;border-top-color:#082e58;border-top-style:solid;border-right-color:#082e58;border-right-style:solid;border-bottom-color:#082e58;border-bottom-style:solid;border-left-color:#082e58;border-left-style:solid;}@media all and (max-width: 1024px){.wp-block-kadence-advancedbtn .kb-btn2102_b22b10-31.kb-button{border-top:2px solid #79bde8;border-right:2px solid #79bde8;border-bottom:2px solid #79bde8;border-left:2px solid #79bde8;}}@media all and (max-width: 1024px){.wp-block-kadence-advancedbtn .kb-btn2102_b22b10-31.kb-button:hover, .wp-block-kadence-advancedbtn .kb-btn2102_b22b10-31.kb-button:focus{border-top-color:#082e58;border-top-style:solid;border-right-color:#082e58;border-right-style:solid;border-bottom-color:#082e58;border-bottom-style:solid;border-left-color:#082e58;border-left-style:solid;}}@media all and (max-width: 767px){.wp-block-kadence-advancedbtn .kb-btn2102_b22b10-31.kb-button{border-top:2px solid #79bde8;border-right:2px solid #79bde8;border-bottom:2px solid #79bde8;border-left:2px solid #79bde8;}.wp-block-kadence-advancedbtn .kb-btn2102_b22b10-31.kb-button:hover, .wp-block-kadence-advancedbtn .kb-btn2102_b22b10-31.kb-button:focus{border-top-color:#082e58;border-top-style:solid;border-right-color:#082e58;border-right-style:solid;border-bottom-color:#082e58;border-bottom-style:solid;border-left-color:#082e58;border-left-style:solid;}}<\/style><a class=\"kb-button kt-button button kb-btn2102_b22b10-31 kt-btn-size-standard kt-btn-width-type-full kb-btn-global-outline  kt-btn-has-text-true kt-btn-has-svg-false  wp-block-kadence-singlebtn\" href=\"https:\/\/umaine.edu\/outdoorleadership\/rock-climbing\/\"><span class=\"kt-btn-inner-text\"><strong>Return to rock climbing<\/strong><\/span><\/a><\/div>\n<\/div><\/div>\n\n<\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Warm-ups and Cool-Downs for Rock Climbing RAMP stands for Raise, Activate, Mobilize, and Potentiate. A proper warmup consists of stretches\/movements from each of these categories. We suggest you incorporate 2-3 of the stretches we provided from each category when planning\/conducting your warmup. Why do we stretch after climbing? Climbing utilizes lots of different muscle groups, [&hellip;]<\/p>\n","protected":false},"author":2375,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"class_list":["post-2102","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Stretches - Outdoor Leadership Curriculum Project<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/umaine.edu\/outdoorleadership\/stretches-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Stretches - Outdoor Leadership Curriculum Project\" \/>\n<meta property=\"og:description\" content=\"Warm-ups and Cool-Downs for Rock Climbing RAMP stands for Raise, Activate, Mobilize, and Potentiate. A proper warmup consists of stretches\/movements from each of these categories. We suggest you incorporate 2-3 of the stretches we provided from each category when planning\/conducting your warmup. Why do we stretch after climbing? Climbing utilizes lots of different muscle groups, [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/umaine.edu\/outdoorleadership\/stretches-2\/\" \/>\n<meta property=\"og:site_name\" content=\"Outdoor Leadership Curriculum Project\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-10T17:02:18+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Bicycle-4-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2000\" \/>\n\t<meta property=\"og:image:height\" content=\"1501\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/umaine.edu\/outdoorleadership\/stretches-2\/\",\"url\":\"https:\/\/umaine.edu\/outdoorleadership\/stretches-2\/\",\"name\":\"Stretches - Outdoor Leadership Curriculum Project\",\"isPartOf\":{\"@id\":\"https:\/\/umaine.edu\/outdoorleadership\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/umaine.edu\/outdoorleadership\/stretches-2\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/umaine.edu\/outdoorleadership\/stretches-2\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Bicycle-4-1-1024x769.jpg\",\"datePublished\":\"2023-11-29T20:00:01+00:00\",\"dateModified\":\"2024-12-10T17:02:18+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/umaine.edu\/outdoorleadership\/stretches-2\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/umaine.edu\/outdoorleadership\/stretches-2\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/umaine.edu\/outdoorleadership\/stretches-2\/#primaryimage\",\"url\":\"https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Bicycle-4-1.jpg\",\"contentUrl\":\"https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Bicycle-4-1.jpg\",\"width\":2000,\"height\":1501,\"caption\":\"A student demonstrating the third step of bicycles\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/umaine.edu\/outdoorleadership\/stretches-2\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/umaine.edu\/outdoorleadership\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Stretches\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/umaine.edu\/outdoorleadership\/#website\",\"url\":\"https:\/\/umaine.edu\/outdoorleadership\/\",\"name\":\"Outdoor Leadership Curriculum Project\",\"description\":\"University of Maine\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/umaine.edu\/outdoorleadership\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Stretches - Outdoor Leadership Curriculum Project","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/umaine.edu\/outdoorleadership\/stretches-2\/","og_locale":"en_US","og_type":"article","og_title":"Stretches - Outdoor Leadership Curriculum Project","og_description":"Warm-ups and Cool-Downs for Rock Climbing RAMP stands for Raise, Activate, Mobilize, and Potentiate. A proper warmup consists of stretches\/movements from each of these categories. We suggest you incorporate 2-3 of the stretches we provided from each category when planning\/conducting your warmup. Why do we stretch after climbing? Climbing utilizes lots of different muscle groups, [&hellip;]","og_url":"https:\/\/umaine.edu\/outdoorleadership\/stretches-2\/","og_site_name":"Outdoor Leadership Curriculum Project","article_modified_time":"2024-12-10T17:02:18+00:00","og_image":[{"width":2000,"height":1501,"url":"https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Bicycle-4-1.jpg","type":"image\/jpeg"}],"twitter_card":"summary_large_image","twitter_misc":{"Est. reading time":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/umaine.edu\/outdoorleadership\/stretches-2\/","url":"https:\/\/umaine.edu\/outdoorleadership\/stretches-2\/","name":"Stretches - Outdoor Leadership Curriculum Project","isPartOf":{"@id":"https:\/\/umaine.edu\/outdoorleadership\/#website"},"primaryImageOfPage":{"@id":"https:\/\/umaine.edu\/outdoorleadership\/stretches-2\/#primaryimage"},"image":{"@id":"https:\/\/umaine.edu\/outdoorleadership\/stretches-2\/#primaryimage"},"thumbnailUrl":"https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Bicycle-4-1-1024x769.jpg","datePublished":"2023-11-29T20:00:01+00:00","dateModified":"2024-12-10T17:02:18+00:00","breadcrumb":{"@id":"https:\/\/umaine.edu\/outdoorleadership\/stretches-2\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/umaine.edu\/outdoorleadership\/stretches-2\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/umaine.edu\/outdoorleadership\/stretches-2\/#primaryimage","url":"https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Bicycle-4-1.jpg","contentUrl":"https:\/\/umaine.edu\/outdoorleadership\/wp-content\/uploads\/sites\/601\/2022\/12\/KPE-Bicycle-4-1.jpg","width":2000,"height":1501,"caption":"A student demonstrating the third step of bicycles"},{"@type":"BreadcrumbList","@id":"https:\/\/umaine.edu\/outdoorleadership\/stretches-2\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/umaine.edu\/outdoorleadership\/"},{"@type":"ListItem","position":2,"name":"Stretches"}]},{"@type":"WebSite","@id":"https:\/\/umaine.edu\/outdoorleadership\/#website","url":"https:\/\/umaine.edu\/outdoorleadership\/","name":"Outdoor Leadership Curriculum Project","description":"University of Maine","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/umaine.edu\/outdoorleadership\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"}]}},"taxonomy_info":[],"featured_image_src_large":false,"author_info":{"display_name":"gbellenoit","author_link":"https:\/\/umaine.edu\/outdoorleadership\/author\/gbellenoit\/"},"comment_info":0,"_links":{"self":[{"href":"https:\/\/umaine.edu\/outdoorleadership\/wp-json\/wp\/v2\/pages\/2102","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/umaine.edu\/outdoorleadership\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/umaine.edu\/outdoorleadership\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/umaine.edu\/outdoorleadership\/wp-json\/wp\/v2\/users\/2375"}],"replies":[{"embeddable":true,"href":"https:\/\/umaine.edu\/outdoorleadership\/wp-json\/wp\/v2\/comments?post=2102"}],"version-history":[{"count":2,"href":"https:\/\/umaine.edu\/outdoorleadership\/wp-json\/wp\/v2\/pages\/2102\/revisions"}],"predecessor-version":[{"id":2763,"href":"https:\/\/umaine.edu\/outdoorleadership\/wp-json\/wp\/v2\/pages\/2102\/revisions\/2763"}],"wp:attachment":[{"href":"https:\/\/umaine.edu\/outdoorleadership\/wp-json\/wp\/v2\/media?parent=2102"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}