Table 1.

Active stretching exercise protocol.

PHASE 1: RESPIRATORY EXERCISES
Exercise Type	Starting Position	Exercise Performance	Exercise Duration
Upper thoracic respiration (Figure 1A)	Supine position with legs bent and hands resting on the high chest	Breath-in to expand the upper chest ribs towards the hands. Breath-out completely emptying the chest	1′
Diaphragmatic breathing (Figure 1B)	Supine position with legs bent and hands resting at the level of the navel	Deep breath-in, expanding the abdomen and bringing the navel as high as possible. Breath-out slowly, trying to deflate the abdomen as much as possible.	1′
PHASE 2: VERTEBRAL COLUMN AND PELVIS MOBILIZATION
Exercise Type	Starting Position	Exercise Performance	Exercise Duration
Antero-retropulsion of the cervical column tract (Figure 1C,D)	Supine position with legs bent and arms to the sides with palms up.	Deep inspiration bringing the chin forward and upwards. Expiration pushing the chin down, trying to flatten the cervical column tract.	1′
Antero and retroversion of the lumbar tract (Figure 1E,F)	Supine position with legs bent and arms to the sides with palms up.	Deep inspiration bringing the pelvis forward against gravity and expiration pushing the pelvis and lumbar tract toward the floor.	1′
PHASE 3: GLOBAL STRETCHING AND CALF PUMP ACTIVATION
Exercise Type	Starting Position	Exercise Performance	Exercise Duration
Posterior kinetic chain (Figure 1G,H)	Supine position with legs bent and arms to the sides with palms up.	Raise the arms above the head and bring the right knee to the chest. Coordinate inspiration and expiration phase, detaching the shoulders from the floor and pushing the knee to the chest. Repeat with contralateral leg.	3′
Posterior kinetic chain (Figure 1I,J)	Supine position with legs bent and arms to the sides with palms up.	Bring the knees to the chest. From this position lift the legs up, alternating feet dorsiflexion and plantarflexion.	5′
Posterior kinetic chain (Figure 1K,L)	Supine position with legs lying on the ground and arms to the sides with palms up.	Bring the right knee to the chest grabbing it with the hands. Coordinate inspiration and expiration phase pushing the knee to the chest. Repeat with contralateral leg.	3′
Posterior kinetic chain (Figure 1M)	Supine position with legs bent and arms to the sides with palms up.	Bring the knees to the chest grabbing them with the hands. Coordinate inspiration and expiration phase pushing the knee to the chest and alternating feet dorsiflexion and plantarflexion.	5′
Posterior kinetic chain (Figure 1N,O)	Supine position, lower limbs raised from the ground, flexed leaning against the wall, abducted arms at 120°	Extend right limb with the foot in dorsiflexion, sliding with the heel to the wall upwards. Coordinate inspiration and expiration phase pushing the knee to the chest and alternating feet dorsiflexion and plantarflexion. Repeat with contralateral leg.	5′
PHASE 4: “CORE” AND LOWER LIMBS STRENGTHENING
Exercise Type	Starting Position	Exercise Performance	Exercise Duration
Core (Figure 1P)	Quadruped supine position	Extend right leg and bring up the contralateral arm during expiration. Stay in this position for three complete respirations. Repeat with contralateral	3′
Core (Figure 1Q,R)	Sitting position keeping the feet flat on the floor. Abducted arms.	Breath-in and breath-out bringing the right knee close to the chest. Stay in this position for three complete respirations. Repeat with contralateral	3′
Lower limbs strength (Figure 1S,T)	Lateral decubitus legs bent and 1 arm extended	Breath-out lifting the upper leg. Stay in this position for three complete respirations. Repeat with contralateral	3′
Lower limbs strength (Figure 1U,V)	Lateral decubitus with legs extended.	Breath-out lifting the superior leg. Stay in this position for three complete respirations. Repeat with contralateral	3′
PHASE 5: RELAXATION
Exercise Type	Starting Position	Exercise Performance	Exercise Duration
Cervical column tract (Figure 1W)	Sitting position	Neck semi-circling	1′
Shoulder (Figure 1X)	Sitting position	Shoulder semi-circling and circling	2′