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6 Stretches Every Marching Band Member Should Know!

Why Stretch After Marching Band?

Static stretching can alleviate muscle stiffness from carrying and playing instruments, aiding in quicker recovery after long marching band practices or shows. This optimizes recovery and reduces risk of injury in the future!

How to Stretch After Marching Band Rehearsal

Below is an effective 8-minute lower body stretching sequence that will be sufficient for most performers.

This is organized into three 2-stretch combos. The moves in each combo flow seamlessly into each other to save time. Hold each stretch for 20-30 seconds & remember to hit both sides. Enjoy!


Kneeling Hip Flexor Stretch

Marching Band Stretch
Kneel on the floor with one knee. Then gently push your hips forward to feel a stretch in the front of the hip on the kneeling leg. Add a side bend with the arm overhead for a deeper stretch.

Cues: Squeeze the butt muscles and keep the pelvis flat. Avoid arching the low back. Breathe in through the nose, & out through the mouth.

Kneeling Hamstring Stretch

Marching Band Stretch
From the kneeling position, extend the front leg out with a generous bend. Fold the trunk forward at the hip and bring the chest towards the thigh.

Cues: Soft knee bend. Flat back. Breathe.


Z-Sit Stretch

Marching Band Stretch
Sit with the legs in a 90/90 position. Fold the body forward over the front tight.

Cues: Aim for 90 degree angle in the front knee to deepen the stretch. Breathe.

Sidelying Quad Stretch

Marching Band Stretch
Grab the shin of the back leg and pull the heel towards the butt. Then drop down onto the opposite elbow to stretch the front of the thigh.

Cues: Squeeze the butt. Only go as low as comfortable. Breathe.

Straight leg COMBO

Downward Dog

Marching Band Stretch
Press the hips up towards the sky while driving the heels down towards the ground to stretch the calves.

Cues: Drive the heels down.

Kneeling Adductor Stretch

Marching Band Stretch
Take a knee & extend the other leg out to the side with toes pointing forward. Sit down and back to stretch the inner thigh.

Cues: Toes forward. Sit back. Breathe.

Want a marching band that knows how to stretch on their own? Book a Forte Athletics Clinic! Email

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