15 Min Full Body Stretch for Flexibility & Mobility

15 Min Full Body Stretch for Flexibility & Mobility



Your workout isn't complete until after you've stretched and who doesn't LOVE dessert! This full body stretch is going to help reduce muscle soreness after a workout, increase flexibility, reduce stress, and help decrease your risk of injury.

Stretching is crucial to a well-rounded training plan, so hang out with Stella and me while we work through this full body stretch and hit all of the muscles, big and small. This stretching is perfect for after a workout or on its own on a recovery day. Take full advantage of this relaxing, but beneficial 15 minute stretch and enjoy dessert!

I love hearing from you, so let me know down below how you got along with this stretch!

Big hugs,
Kaleigh

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🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is important to consult your physician to ensure this program is right for you. Do not start this program if your health care provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.

#FullBody #Stretching #Flexibility

you just gotta go out and kick butt that's all you gotta do you just gotta kick butt welcome to the dessert aka the stretch we have a stretch today that is going to help us increase our flexibility reduce muscle soreness and also help to prevent injury in the future during our exercises and let me just say stretching is so important so i am so glad that you are here for this and so we're going to start get right into this stretch and we're just going to start with our upper body so we're going to take one arm across and as we take one arm across we're gonna look over that other shoulder here and we're just gonna hold these stretches for about 30 seconds and that will allow those muscles to relax and breathe during these stretches that's going to help calm the mind calm everything down holding a few more seconds and then we'll switch to the other side good opening it up opposite arm and we're going to take and look over that shoulder [Music] sitting up nice and tall [Music] open it up here from here we're going to take clasp our hands behind and open up that chest breathing reaching to the wall behind you with those arms [Music] and while you are stretching you don't want to feel any muscle pain you just want to feel those muscles nicely relaxing it's kind of that that hurts so good feeling you know that's how i think of the stretches oh yes that is oh my you can probably sense what i'm talking about right here we're just gonna bend over stretching out with one arm over our ear looking straight forward here during this stretch [Music] holding in a few more seconds then we're gonna switch and as we reach up to the top here and we're gonna just take it on down to the other side bringing it down as low as you can stretching over holding for about 30 seconds almost there we're gonna bring it back up and then we're gonna start working our way down the lower body good bring it up here again sitting up nice and tall now you're gonna take your right leg in and your left leg is going to come out to the side at an angle there and you're just going to reach forward and fold forward here holding it and then we're going to walk it over to the other side breathing a few more seconds then we'll walk it over here we are walk it over now reaching for the toes reaching for the ankle wherever your flexibility allows and trying to keep a flat back not rounding here keeping it nice and flat holding in a few more seconds and then we're going to take this straight leg and bring it out center while the right leg stays bent in good right here so we'll just switch angles a little bit so now you're making a four with your legs and you're just gonna reach down for those toes and you can reach for your toes and just gently pull on the toes you're going to get a nice stretch in the calf muscle here as well as the hamstrings the back of your leg again folding into it and breathing take it a little bit deeper if you can breathing out same couple of stretches opposite sides so take that right leg now left leg is in this leg is out to the side and you're just gonna we're gonna fold forward and then we're gonna walk it out to the side and again you may notice that one side is more flexible than the other and that is totally fine that is totally normal just gives you something that you can work on to try to even both sides out that just happens from daily life from the different movements that we're doing one side may be tighter than the other bring it up and let's walk it over to the other side this side is tighter for me for sure oh you can really feel it down the back of that leg a couple more seconds slowly gently bring it up we're going to take the right leg out to the front again making a four with your legs now you can reach for the toes you can gently pull on your toes there to stretch out the calf and lean it forward breathing good we're going to bring this stretch up and then we're going to open up both legs so you're making a v with your legs and we're going to walk it forward here again taking it as low as you can trying to keep your back flat breathing thinking about taking that stretch a little bit deeper as we go into it breathing out as you do and holding it a few more seconds we're going to walk it up and we're going to take it over to the left side good walking it up now we're just going to reach down for the left side here folding it over [Music] [Music] all right slowly bringing it back up taking it on over to that opposite side again this side for me because of the hamstring injury that i am clearly still struggling with this side we are working on bringing back that range of motion and holding it [Music] breathing a few more seconds then we're going to bring both legs together straight out in front of us slowly bringing it up now we're going to close the legs bring them straight out in front of you and from here sit it on up and we're just gonna fold forward again you can reach for your toes for your shins even for your ankles just depends on you and your flexibility this is an awesome awesome stretch to include even on a recovery day just to get your body moving get your blood flowing a little bit work on that flexibility i don't ever think there is a bad time to stretch unless you're doing this stretch before a workout not recommended to do stretches that you hold before a workout because it can increase your risk of injury holding in a few more seconds and bring it up now we're just going to bring our legs together soles of the feet together and just sit here and think about pressing your knees down but don't actually we're not actually going to press into the knees just gently holding it here sitting up nice and tall breathing working on our posture we're going to bring those legs back out and cross one leg over let's do that now bring the legs in from here legs straight out we're going to take the right leg cross it up over the left then taking the left elbow across the right knee and twisting we are going to feel this this is a nice spine stretch it's also a nice stretch for the glutes and you can bring your head and look back towards the wall behind you who was celebrating her stretches into who are you stretching too buggy we are beautiful very beautiful holding it just a few seconds longer slowly bringing it back to center same thing opposite side so go ahead and release that leg left leg crosses over right right elbow to left knee and twist again looking towards the back wall and holding it a few more seconds don't forget to breathe and from here we're going to bring it back center we're going to flip it over onto our front side oh goodbye stella she's done she's done with the stretches we're just going to lower it down for a second so lower it down and just letting your back relax here laying it flat down you can feel that lower back start to relax and from here taking the palms of your hand sliding your hands back on the mat towards your chest and the toes are down down onto the ground and press it up here so working to get those hips up off of the ground again a nice lower back stretch here and holding it [Music] breathing power should be coming through your arms down into the heels of your hands [Music] breathing slowly lowering it back down now we're gonna do a quad stretch from here so from here you're going to bring the left leg we'll start with the left leg left arm holds onto that foot only stretching as well as far as the quad which is the front of your leg allows resting up on your shoulder or you can even be laying flat whichever you find more comfortable in this situation [Music] bring in a few more seconds [Music] breathing good and let's slowly let that leg go back down to the mat now we're going to switch sides right arm or right hand is going to grab that right foot and we're going to hold it so bring it up hold it this is one of oh my my favorite stretches i feel like it's so effective holding in about 10 more seconds don't forget to breathe i know sometimes when you really feel those stretches you kind of hold your breath that's when you need to let it go relax and that's going to help you get even deeper into that stretch so go ahead and release that foot we're going to bring it up now and we're just going to press it back so your knees are going to come out at a diagonal and you're going to let your bum kind of fall back onto your heels walking your hands out and your head down and let's just hold this and breathe again holding it a few more seconds then we're going to take it up on all fours breathe and bring it up now onto all fours knees come back so that they are in line with our hands fingertips coming out to the wall in front of you and you're gonna round your back your chin is gonna come towards your chest squeezing it squeezing it and then lowering it down pushing those hips now into the floor trying to that actually will not happen and around it again holding it here that chin comes towards the chest hold it three two press it down and again bringing your head back up hold it a few more seconds we're gonna do that one more time through last time really working the back stretching those muscles three two one bringing it down pushing the hips down belly button you think about coming straight down and from here we're going to tuck those toes under we're going to press back through the heels of our hands and we're going to bring it up so we are pushing through making a little triangle with ourself and you're going to want to think about pushing those heels down to the floor this is going to stretch the back of those legs and this is going to finish out our stretch so hold it again the deeper you can press those heels into the floor the more you'll feel it in the back of your legs and your calves here breathing ten more seconds [Music] five more oh this is such a great stretch such a great finisher slowly bring it down you did it that was an amazing stretch and such an amazing way to finish out your workout the stretch is just as important as the workout so don't forget that and i will see you for our next workout or go ahead and check this video out because youtube things you might enjoy it all right and i will see you over there or i'll see you next time i love you

#Min #Full #Body #Stretch #Flexibility #Mobility

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