Samson Stretch

The Samson Stretch is an excellent stretch that combines balance and flexibility.  It can be used both as a warm up exercise before training and as a cool down exercise after training.

1. Lace fingers and turn palms outward locking arms
2. Push arms and hands out to horizontal
3. Push hands forward and head back getting nose as far away from hands as possible
4. Keep gaze straight ahead
5. Push arms to overhead
6. Push hands hard towards ceiling
7. Keep arms perpendicular to floor
8. Keep palms turned to ceiling
9. Close space between head and arms by raising shoulders
10. Lunge forward as far as possible with one leg
11. Let trailing leg's knee settle to the ground
12. Push hips forward feeling stretch in front leg and back
13. Maintain push to ceiling, perpendicular arms, closed arm-head gap, gaze forward
14. Hold for 30 seconds
15. Repeat with other leg.