BEGINNER FLEXIBILITY ROUTINE (Stretches for the Inflexible)

BEGINNER FLEXIBILITY ROUTINE (Stretches for the Inflexible)



Not flexible? Follow along with this 30 min stretch routine designed to help increase flexibility! Great for beginner's or anyone in need of a great stretch!
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hey guys thanks for joining me for another beginner pull by stretch today I'm bringing you this routine that you can include into your daily weekly routine stretching is so important you guys should know that by now you guys really enjoyed my last beginners style full body stretch video so I'm bringing you another variation that you can do today you don't need any equipment for this but it would be helpful to you especially if you're feeling extra tight today if you have some yoga blocks or a strap so just make sure that you have those available too and I think that's it sums that further – let's get to it [Music] alright guys so we're going to begin on the ground find a comfortable position whether you're cross-legged or sitting on your knees like me we're going to start off with doing five big deep breaths together inhale through the nose and out through the mouth here we go [Music] one more all right nice and relaxed we're going to do some nekros we're going to start off with the neck nice and slow makes big circles we're going to go three one way and switch let your head feel super heavy release an intention you have in your shoulders [Music] action [Music] [Music] more [Music] good all right now a louder head to fall to one side let your how to feel super heavy and press that shoulder down feel that stretch in the neck [Music] [Music] and other side and drop the head forward let your head feel nice and heavy you can rock it slowly from side to side [Music] all right next up we're going to come up you're going to sit up on your knees or you can do this sitting on your bum if standing on your knees is a little bit too much for you you're going to contract down reach those fingertips press your back to the opposite wall and then you're going to come up and extend backward down reach those fingertips press that back [Music] we're gonna do one more here good all right I'm back down on your knees next time you're going to clasp your hands behind your back we're going to stretch out our shoulders you're going to feel this right across your chest across your shoulders come a little bit into your biceps as well so clap those hands at the back and extend your arms this is more like an active stretch so you're going to want to pull your hands away from your body feel that stretch make sure that your chin and your neck is nice and straight we're just going to hold here [Music] it's breathe [Music] good all right slowly release most hands forward we're going to come back and sit into a child's pose reach those fingertips forward place your forehead down on the mat you can open your knees up a little bit if you want to sit into this pose a little bit deeper feel that stretching those lats really reach those fingertips forward [Music] [Music] all right now we're going to stretch out the shoulders a little bit more so you're gonna come up reach those fingertips forward and stretch out those shoulders you can also do this on the wall if this position is not attainable for you [Music] don't forget to breathe all right now we're going to reach that right arm through in fruit twist try to press that right shoulder into the mat you're going to feel this stretch all the way down the right side of your back [Music] [Music] and come back to Center we're going to switch and place the left arm down release it into that shoulder so you're feeling that stretch in the back you come back to Center we're going to sit back into Child's Pose get you're going to lift your hands up place them together like a prayer pose and stretch out those triceps it's good and extend place those fingertips back down on the mat nice deep breath in you're gonna roll through your body into a cobra pose press those tops of the feet into the mat press those hips down and we're going to roll back into child's pose we're going to do this a few times so we roll through the back down and all that [Music] last one roll forward hold here you can rock from side to side we need a lot of stretch in those hip flexors and here I slowly lower yourself down the belly it's going to come down to the mat we're going to stretch out our quads you're gonna grab your like behind you bring it in as close as you can and what I want you to focus on while you're holding and stretch is pressing that quad and pressing that hip into the mat that's going to increase the stretch in your clock [Music] [Music] and bring in a little bit closer press that hip into the mat [Music] and you're going to slowly release and you're gonna grab the other leg press that hip into the matter [Music] we're getting a little bit closer press that hip into the floor and it slowly release good all right press it up we're going to press into down dog pose here you can walk it out feel that stretch a little bit in your hamstrings [Music] you're gonna sit back jump those feet forward and we're going to go into a lunge now so you're going to step your left foot back hands are on either side of the foot make sure you're sucking your knee over top of your ankle feel that stretch in that hip flexor I'll bring my hand into the inside of your foot you're going to allow your knee to fall to the side you can place the knee down so you're going to feel a stretch in that glute in that hip don't force it just allow it to drop and hold here good place that put back flat on the floor hands up to either side of the leg and we're running up to our knee knee is still down on the ground and you're gonna feel that stretch in the hip flexor nice and tall just think as deep as you can make sure that you're keeping those hips nice and square meaning you're not allowing that hip to come open pulling that left hip forward so you're feeling that stretch place the hands down on the mat you're going to sit back making sure you're still keeping those hips nice and square pulling that left hip forward and you're going to extend your right leg allow your head to drop release any tension in the neck and try to flex the toes up as much as possible you're really going to feel that stretch in your hamstring and across the back of your leg try to reach those fingertips as forward as you possibly can we're going to hold here for a few moments breathe try to relax as much as possible into this position good slowly walk your fingertips back up I'm going to come back to a lunch position here tuck the left toes under pop the foot back up again make sure that you're pulling that left hip forward and drop the head down as close as you can to your knee swing it around hands up to Center you're going to hold here you can rock here from side to side you can place your hands down you can bend your knees here just kind of a mogul stretch here we're going to move to the other side next we're going to do the other leg for our lunges so coming around to the left side out pop it down into a lunge hands on either side of the foot make sure you're stuck with your knee over top of your ankle stretch that back line as much as possible again pull that right hip forward bring your left hand to the inside and allow your left knee to drop outward you can drop the back leg right knee on the floor and bring it back to centre your left arm back over top hands on either side bring it up to the knee again pull this right hip forward and sink deep into this lunch here with you like that stretch that hip flexor and come down either side pull that right hip forward as you extend and stretch that left leg flex those toes as much as you can and reach those fingertips forward release any tension in your neck allow your head to drop and just sit into this position [Music] walk those hands back up coming forward into a lunge pop that right foot up stretch those legs bring that right hip forward and allow your head to drop to that me as far as you can and swing the arms around to center hold here again you can sway your hips from side to side and those needs a little bit next step we're going to go into some side of lunges so you're going to turn your right foot so your toes are pointing to that wall and you're going to drop down into this lunch and just kind of sit into it as far as you can you can allow your peel to come back a little bit to protect that knee you're going to feel a stretch here when your inner left leg can reach those hands forward [Music] and come over and finish the other side set that bum down reach those hands forward feel less stretch [Music] we're gonna come through Center here walk those totes in pants down on the map bend those knees drop that neck release any tension that you have in your neck and we're going to stretch here you can bicycle up the legs now you're going to come down drop that bum as far as you can almost like a squat position here and I want you to keep your chest as close as you can to your legs and we're going to stretch up into a forward fold drop that head bend it down and stretch it up [Music] and it down keep that chest as close as you can to your legs and it stretched up if I split up the legs here a little bit nice big bend in the knees and slowly roll up good alright next I'm going to come to the ground so lay down on the back right leg comes up and across we're going to stretch out those glutes grab that left leg you can place your right hand to your on your knee don't put too much pressure but just hold it there so let your knees in the right spot to feel that stretch in that glute ready switch legs so left leg comes across and that right leg and bring it in [Music] but bring both of your knees into your chest hold here you can rock from side to side and rock yourself up we're going to sit into a butterfly position next so feet together knees are coming out allow your knees to drop I want you to lift yourself up lift yourself up send that butt back and sit back down so you're sitting right on top of those sit bones instead of sitting like this and you're sitting back you're going to sit with good posture shove those hips back and that way you're really really feel the stretch so we're just going to hold here a lot of those needs to drop step nice and tall and you're gonna fold forward so you're gonna try to keep that back as straight as possible and come forward you're really going to feel that stretching those hips so keep that back straight we're going to hold here and I reach as far as you can reach those fingertips forward allow that head to drop as far as possible [Music] and walk there means that next up you're going to cross one leg over the other so I'm bringing my right leg over top as far as you can and not everybody's hips have different amounts of flexibility here especially in this post but you're gonna allow your knees to drop as much as possible sit here and walk yourself forward as far as you can [Music] who didn't walk yourself back up slowly slowly extend that leg and we're gonna switch so I'm bringing my left leg on top now really feel that stretch in that glute and walk yourself forward as far as you can and I'm going to hold [Music] [Music] yourself back up we're going to stay here on the ground you're going to extend your legs bring them out it doesn't have to be a full Center split here but just extend them as far as you can you're going to hold here you should have their legs out as far as you can so that you're feeling a stretch here in your hips you can kind of pull yourself forward it brought forward a little bit good and sit back we're going to bend one leg in so I my right leg extended you're going to reach that left arm up and over to really feeling that stretch on that side [Music] now face your body torn that leg and forward fold over top of that leg you can place your hands on your shin on your knee as far as you can [Music] keep that leg nice and straight and you can slowly walk yourself back up moving to your Center we're going to do the other leg so on that right leg in right arm comes up and we reach over stretching that side [Music] we got body faces delay or not hit it back and slowly walk your fingertips down as far as you can go [Music] [Music] good slowly walk yourself back up all right last little stretch here is going to be a frog positions you're going to prop yourself up here all on your hands and the knees come up and you're going to be sitting over top of your hips this does three guys so extend those knees you can sit back here a little bit hold here and now I want you to come forward and sit right over top of those hips and you're going to come down as far as you can and the goal here is to have your hips flat on the floor [Music] you're going to hold here this is a really really great hip opener stretch you can have your legs out so the bottom half of your legs are in line with your knees or bring them in closer whatever feels comfortable or more comfortable for you should be totally comfortable it is stretch after all [Music] okay now you can place your belly down on the mat or get out of this as as easy as possible for you slowly extend those legs and we're gonna push back into a child's pose and hold here for a few deep breaths [Music] [Music] good a little slowly walk yourself back up to your knees and that is it guys great job thank you so much for joining me today I hope we enjoyed this beginner full body stretch let me know how you did in the comments down below and if you enjoyed this video make sure to give it a thumbs up if you're new here make sure you hit that subscribe button turn on your post notifications so you don't miss another video from me and I'll see you guys very soon [Music]

#BEGINNER #FLEXIBILITY #ROUTINE #Stretches #Inflexible

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