HASfit
10 Min Full Body Stretch for Flexibility – Stretching Exercises for Beginners & INTMD After Workout
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[Music] what's up Haso tribe it's your personal trainer coach kak I'm Claudia and this is a full body stretch these stretching exercises are perfect for beginners through intermediate trainees it's great for after your workout or on its own to improve your flexibility and Mobility now let's get started [Music] [Music] our first move is going to be a shoulder box plus a reach we're going to work on our shoulders chest and back let's go ahead and start now upright position our elbows are bent at a 90° angle here's that shoulder box let's bring our elbows up till parallel to the floor then we're going to bring our hands back want you to feel some tension here like you're really pulling those hands back and now reach up overhead getting full extension finishing the best you can with your biceps by your ears and now pull back down from the elbows hands come forward and elbows return back to your side so that's one we're going to repeat that so up hands back feel that gentle pressure pulling the hands back reach straight up overhead and return back down hitting every part of that sequence it's a great one to help improve our posture great for shoulders back chest going to use a lot of efficient moves today getting a lot of mobility and flexibility work in in a short period of time last one big reach overhead hopefully improving just throughout the course of this one set and hands back down oh that feels nice it does feel nice we're going to move into a posterior shoulder stretch next I'm going to take my right arm bring it across my body and then just behind my elbow with my opposite side hand I'm going to apply pressure pulling across my body great one for those posterior shoulder as well as our back we're just going to hold here now don't like rotate your whole body when you do it that really defeats the purpose try to keep those shoulders square and just pull that arm across it's a nice static stretch we're just holding here for three two one same move opposite side now of course we got to keep it nice and even I think these are some of my favorite videos to film because it's like I I mean I make time for some stretching but I feel like I could always do more right who has time to stretch I mean I'm so glad you're here but you know in my own daily life hard it's hard to make the time we have to make the time three that's right two one zero yeah there's that phrase I don't have the time I make the time make the time moving to the floor we're getting to a quadruped position on all fours we're going to work on our wrists and our forearms next something not everybody thinks about let's gohe and have our fingers facing forward and now I'm going to apply gentle pressure as I rock forward over over those fingers so nice and slow keeping the Palms down and if you feel good here then you can move those hands closer to you and you'll get even more of a stretch because it places more body weight over those hands and kind of changes the angle a little bit keep those fingers spread out on this one rocking back and forth feel those forearm flexors stretching all right now let's do the the same move but we're just going to switch it up and change our hand position so now my hand position is going to be with my fingers facing me and I'm going to gently Rock back forward and Back Again feel that stretch in the forearms even maybe through the fingers you just all the time we spend on our phones and computers and driving great to take care of those wrists in three two one zero so we turn those hands back around fingers facing forward staying in this quadruped position but now we're going to do a t- rotation for our back chest and shoulders and place my right hand behind my head the rest of my back is nice and straight here and now I'm going to bring that right elbow to my opposite side hand and then I'm going to rotate keep my eyes on that elbow stretching as far as I can and then back it's great one for that midback that thoracic spine as well as our chest opening that up big deep breaths here no breath holding you'll inhale down as you come to your wrist and exhale as you twist the thoracic spine and last one on this side and hand down same move opposite side now opposite hand out behind the head reach down to that hand or wrist and and get a full rotation you'll notice on most of these moves the first one or two repetitions you might feel pretty tight and then as you get into it you immediately already start to feel your body warming up loosening up the mobility starts to improve oh yeah I feel it these are always a little bit of a challenge for me these t- rotations yeah that's why we don't avoid things that are a challenge how we get better at them that's right last one on this side and full rotation excellent okay so we're going to come up and into a kneeling position one knee up one knee down both knees are at a 90° angle here I'm going to place my hands on my hips and now before I do anything else I'm going to squeeze my glutes and squeeze my abs they both need to be tight you can give them a poke are they tight all right now let's come forward ever so slightly kneeling hip flexor stretch it doesn't take a lot of range of motion if you're tight heing and tight here and you'll feel that hip flexure and quadricep start to Str stretch this is another static stretch we're just holding here now if you can come all the way forward I would say that's probably excuse me probably because your glutes and abs are not tight so it shouldn't take a lot of range of motion three two one all right same move opposite side now opposite knee up again tight abs tight ABS tight glutes and come forward stretching out those quads and hip flexors again hip flexors so often tight and we spend so much time sitting down in our day-to-day Lifestyles man they get beat up and tight and then when they're tight causes lower back pain oh yeah so it's just a domino effect three two one zero speaking of lower back pain another common cause of lower back back pain airtight hips so let's address those hips next we are going to do a little combination here between a figure four in a pureformance stretch I'm going to put my right foot on top of my left knee and I'm going to reach through you can either reach under or over top and I'm going to pull this hip towards my body now if you want your head up that's more comfortable cool you want it down that's cool it's a preference but we're focusing on this leg and it's just a static stretch here holding if you can't quite reach you can grab a band or a towel throw through here to help you grab on for three two one foot down now we're moving into that purform stretch now similar setup but I'm going to gent gently press that knee out I feel that hip opening up and then I'm going to pull it across my body so to that opposite side shoulder feeling that stretch in the glute and if you're sore from any previous workouts it's going to feel especially Saucy yeah and pressing out or spicy which spicy Saucy three two one pull across the body One Last Time Again opposite side shoulder but again so good for you to help strengthen your back and just help avoid that pain that's so common to so many folks and leg down okay we're going to do the same thing opposite side now and again opposite side is up and we're moving into our figure four so reaching under and one side might be tighter than the other as uh the other as you might discover is that what you just discovered yeah and that's common again could be lifestyle factors could be a workout really kicked your butt on one side but that's why we're here that's why we're stretching again just holding and our body is so interconnected it's always always amazes me how tightness or um lack of flexibility in one area can cause pain and a completely seemingly unrelated area all right foot down moving into that performance stretch again I'm going to gently press out on that knee and then pull it across the body the opposite side shoulder and pressing out so we're getting both internal and external rotation to that hip here so [Music] important and last one pulling across the body three two one zero all right we can go ahead and sit up next we're going to get into a vit position it's a very attractive position for for us here I always feel really weird and awkward on camera doing this one but I'll get over it all right this is actually the most humbling move for me got to get those legs out there all right so opening the legs up trying our best to keep our knees down best you can all right that's that's the name of the game here we're going to do a threeway reach so let's start by reaching towards that right side and pulling back on those toes we're going to also get some extra calf stretch on this one hold and breathe all right same opposite side now nice big deep breaths I feel like I've made no improvements in this movement in the last 30 years since I was in PE class but have you gotten worse no well that's a win then three two one zero Hey when you're over 40 not getting worse is a win we're going to come we're going to come forward next crawling those fingers out reaching straight ahead and then again after a few seconds hopefully you start to sink into that position and you can crawl those fingers out just a little more chin goes of that chest getting our hamstrings glutes lower upper back all with one move here big deep breaths and five 4 3 2 1 zero come on up excellent work Claudia nice job nice job to you out there when it comes to flexibility and Mobility consistency is definitely the name of the game and we actually have a complete stretching program where can they find that they can actually find that on the hfit app so go ahead and download it and check it out now don't forget to like us on your favorite social media channel until next time I'm coach kak I'm Claudia and we will see you at your next workout out
#Min #Full #Body #Stretch #Flexibility #Stretching #Exercises #Beginners #INTMD #Workout
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Nice!
Great. Thank you.
No sound in video???
I'm 52years old❤ and my left knee so badly heart and headache so much pain and also my right knee too help me
Also my back so pain 😢😢help me please 🥺❤❤❤❤❤
❤❤❤❤😊
I'm 71 years old and stretching is so important as we age! Thanks to you both!
Quick and effective! Thank you!
You guys are the best 🙏🏾Thank you
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Loved this!
Good video😊
This was great thanks. I definitely need to do some regular stretches
Thanks!! 👏👍🏻🙏🖖💙🤗
Thank you! l always enjoy your stretching routines. They make me feel limber and relaxed afterwards. 🤗
Good morning