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 welcome back today we're going to be doing a stretch routine and today's stretch routine is focused on flexibility and gaining flexibility i've received a lot of requests from you guys to do more stretching routines and more stretch routines specifically focused on flexibility and flexibility for beginners so this routine is going to be perfect for those of you who are beginners who really want to gain more flexibility it's also going to be great for those who just want to do a really great stretch as i've mentioned before in my other stretching videos i believe that stretching is super important and very beneficial to the human body i think stretching is something that we neglect a lot of the time so taking a few minutes out of your day to stretch is really going to benefit you it's going to make you a lot more mobile going to prevent injuries you're just going to feel a lot better in general for those of you that don't know i danced from a very young age until i was 18 majority of my life and that included a lot of stretching so i stretched from a very young age until i was 18 pretty much every day for like an hour a day which is why i am as flexible as i am now but i am not as flexible as i used to be because like most people i now neglect stretching but this routine is kind of a mash-up of different exercises that i used when i was dancing to really gain flexibility mostly in my hamstrings and hips and that's what this routine is really going to be mostly focused on today is hip and hamstring flexibility that is where a lot of people are super tight and that's where a lot of people could really use more flexibility so that's what we're going to be focusing on today so just make sure that you can see your screen so you can follow along with me and make sure you have a little bit of space around you and a soft surface such as an exercise mat or a yoga mat beneath you so first we're going to start off by doing a little bit of upper body stretching and then we'll get right into our hips and hamstrings so we're going to take our feet a little bit wider than shoulder width apart we're going to take some nice deep bends and some shoulder rolls just to really kind of warm up the body loosen it up a little bit three more here nice big circles last one and we're going to now roll our necks out nice big circles allow your head to be nice and heavy we're going to do three one way and then we'll switch to the other way last one and other way [Music] now grab the side of your head slightly pull don't put too much pressure but pull to one side allow that shoulder to feel nice and heavy so you really feel that stretch [Music] and the other side all right bring your arms forward and back a few times here you're just going to stretch out the arms a little bit so just bring one arm across keep that shoulder down and hold here and other arm that shoulder down all right bring the other arm behind you above your head slightly pull feel that stretch in the triceps and another arm these are very basic stretches but a lot of people don't do them every day and it's very important to stretch out your upper body your neck you hold a lot of tension in your shoulders and in your neck especially if you have like a high stress job or lifestyle these are just basic stretches but very important to feel nice and loose up top all right take a few more shoulder rolls and nice big bend in the knees big shoulder roll and come down hands touch the ground or as far as you can if your hands do not touch the ground in this position grab your arms like so and just feel nice and heavy on the top we're just gonna hold here for a few seconds [Music] nice big bend in the knees drop your booty as low as you can hold here for a few seconds and back up i want you to sway your hips from side to side almost like you're just [Music] doing some like a dance move you're pushing your hip to one side into the other side [Music] last two to the right to the left and hold center now you're going to turn toward one leg and keep your toes facing forward and hold to one side [Music] back to center and other leg [Music] back to center nice deep bend and slowly roll up all right now we're going to bring our feet together not all the way together have a slight space in between your feet and you want to stick your booty out and keep a flat back during this exercise we're just coming down and we're going to touch our toes or as far as you can if you can't touch the ground or your toes i want you to come as far as you can while keeping your back nice and flat if you're rounding your back it's much easier to just drop here but you're not getting that full extension and the hamstrings so stick those booties back keep a nice flat back and hold as far as you can we're just gonna hold here [Music] take a nice slight bend in the knees and stretch [Music] stick those booties back now i want you to pop one of your heels so one at a time really putting all that weight into the one leg and other leg [Music] and switch and switch and switch one more nice little bend stretch go a little bit further down than you were before hold hold hold [Music] all right big bend in the knees and roll up all right now we're going to head to the ground and we're going to put our legs into a little butterfly position this is something that they teach very young children in dance right from the get-go so i want you to bring your feet together hold on to your ankles and i want you to in this position sit here but i want you to lift your bum up and stick it out a little bit i know this sounds funny and sit down on it so you're sitting right on those sit bones you're not sitting with your bum tucked under you like this i want you to sit with your booty kind of stick stuck out that's going to really help you with gaining the flexibility in your hips because if you're sitting like this it's a lot easier for your hips to be open but you're not actually feeling the stretch in your hips so sit with your booties back nice and tall flat back just hold here for a few seconds press those knees as far as you can to the ground without using your hands [Music] hold there and now i want you to use your hands to press your knees down slightly you don't need to put a lot of pressure here just enough until you feel a stretch now you'll feel this maybe in your groin in your hips possibly in your glutes just take some nice deep breaths and hold here and release sit up nice and tall and i want you to fold over as far as you can we're going to first hold with a flat back again keeping those booties stuck out same thing with a flat back like we were in that pipe position and you're going to fold over as far as you can with a flat back and just hold here if you want to put your hands on the ground that's totally okay [Music] and now i want you to bring your nose as far as you can to your toes and you can round your back this time just get as far as you can to the ground all right sit up we're going to stay sitting and we're going to extend one leg so one leg is in towards your body and the other one is straight and our hips are facing forward we're going to bring that leg as far as we can out to the side your right arm so my right leg is extended and my right arm is going to touch my left leg so the leg that is in towards me and we're going to reach up with our left arm and reach as far as we can keeping our body nice and straight so you're really feeling that stretch in the side and you're going to try and grab your toe or your shin or as far as you can down your leg and we're just going to hold here [Music] reach a little bit further [Music] really feel that stretch in the side try to keep your gaze looking up at the ceiling that will help you keep your body in a nice straight line and come back up to center now we're going to change our hips from facing forward to facing our legs we're going to square up our hips with that leg so that we're going to come and forward fold over our leg so come as far down as you can hands on the shin hands on your thigh totally up to you as far as you can keep that back nice and flat and hold here [Music] if you can reach your toes i want you to grab your foot make sure that your foot is flexed and you're going to pull your toes toward you that's going to increase the stretch in your hamstring and also a little bit in your calf as well [Music] push yourself a little bit a little bit more forward hold hold hold hold hold [Music] and come back up to center now we're going to switch and do the other side so again we're going to put our left arm now on our right leg and reach up with our right arm and reach over to the side grabbing those toes or as far as you can [Music] so [Music] pull yourself a little bit closer to your leg [Music] and come back up hips face the leg and we're going to forward pull over the leg walking ourselves down if you can grab your toes pull your toes toward you foot is flexed [Music] [Music] pull yourself a little bit closer to your leg hold hold hold back up to center so now we're going to extend both of our legs out to the side as far as you can this is going to vary for everybody so nice center position if this stretch is already enough for you i want to reach forward i want you to be able to reach forward in this stretch so if this is too much and you're already feeling it that's fine you can hold here or if it's more comfortable for you and you're able to get into the stretch a little bit easier bend your knees a little bit and bring your feet a little bit closer together so that you can reach forward and that's going to help you to stretch out your hips a little bit better so whatever feels most comfortable for you but we're going to hold the center hold hold the center hold and we're going to lock our hands forward as far as we can and just hold here you walk yourself a little bit further down hold for a few more seconds and walk yourself back up give your leg a little bit of a shake now we're going to lay down so you're going to bring both of your knees to your chest bring them as close as you can and just hold here for a few seconds rock side to side and we're going to extend one leg and bring the other leg as close as we can to the chest bring it in hold now we're going to extend the leg so bring it up i want you to keep your knee as straight as possible throughout this whole exercise so some people might find it a little bit easier if you are a little bit less flexible in your hamstring area to grab by the hamstring and pull in or you could also get a towel or a resistance band or something like that and wrap that around your foot to help anchor and pull your foot in so you can keep that knee nice and straight totally up to you if you are more flexible you can obviously just grab a little bit further down the leg but i want you to keep your hips nice and square don't lift the hip as you bring the leg in to make it easier you really want to focus on really getting that full hamstring stretch in this position [Music] and bend the knee stretch it up one more time bring it in a little bit closer this time and hold a few more seconds and bend it in now bring your knee to the side of the body and grab your arm around it or however you can just bring it as close as you can almost like you're bringing your knee into your armpit and you're just gonna hold here [Music] you might feel a little bit of a stretch in your hips i also want you to think about that leg that is extended think about your toe just reaching that wall just elongating that leg as much as possible [Music] now bring that knee across the body like so and hold here this is a really nice release for the back [Music] and come back to center now i'm going to do everything that we did with that leg with the other leg so knee comes to the chest hold stretch that bottom leg [Music] and extend the leg up keep the hips nice and square [Music] [Music] and bend the knee and stretch it up one more time pull it a little bit closer to you and bend it in and bring it to the side [Music] all right we're going to stay on our backs here and we're going to stretch out our glutes now so you're going to break one leg over top of the other you're going to cross it grab underneath and pull in keeping that knee pressed so you can either if you feel the stretch here you can hold it here or if you want to increase the stretch just put that hand on that knee and give it a little bit of pressure just to keep that knee nice and in line with the leg [Music] a little bit closer to you and switch legs [Music] keep those hips nice and square [Music] and bring it a little bit closer to you [Music] all right now we're going to come up into a lunge position so knees right over the toes and you're really going to put all that weight into that hip flexor bring the arms up and really sit into this lunge so you really feel that stretch in the hip flexor you can also put your hands on your knee if that's a little bit easier for you and now from this position we're going to drop this supporting leg into a pigeon pose so i want you to keep this leg in a 90 degree angle so you're going to sit right on top of that hip so you're really feeling the stretch in the glute if your foot is too close to the body you're not going to really feel that stretch in the glute you want to keep this leg at a total 90 degree angle and then allow yourself to sit into this pigeon pose and now you can drop your hands to the mat you can allow your leg to come in a little bit closer to you now and we're just going to hold here as far as you can down on the map [Music] [Music] all right and slowly bring yourself back up we're going to switch legs now so opposite leg into that lunge sitting into that hip flexor arms come up or arms to the knee whatever you prefer really allow yourself to sink into this position really feel that stretch in the hip flexor all right and into pigeon pose so leg and we have a 90 degree angle sitting right on top of that glute [Music] and arms and head down to the mat you can bring your foot in a little bit closer to the body now and just hold here [Music] [Music] all right one of our last exercises now that we're going to go into is something that i call a frog position it's almost like that butterfly set that we were in at the beginning of the stretch routine but flipped and you're on your belly so this is something that uh we used to do in ballet class uh for a really nice hip stretch so what you want to do is keep that same almost butterfly position but you're reversing it so i don't know if you can really see how my lights are but like so you can have your toes touching or you can have your legs apart hopefully you can see what i'm doing my goodness and the goal is to get your hips as flat as you can to the ground now this is very easy if you are to come forward like this as you can see my hips are on the ground but my feet are up and i'm not feeling any stretch in my hips right now but if i try to press my feet to the ground then this is where i really feel the stretch in my hips i'm sitting right over top of my hips and where my legs are not too far forward and not too far back either just somewhere right in the middle where you really feel the stretch and we're just gonna hold here you can do this on your hands if this is easier for you or if you have some yoga blocks to balance on those would be really helpful here as well but this is a really really really great stretch for hip flexibility um so you can have your legs come out a little bit like so so that your legs are at a 90 degree angle or bring your feet in totally up to you whatever feels most comfortable but the goal is to really sit into that hip stretch [Music] so if you feel comfortable here and you're really enjoying the stretch you can hold this a little bit longer but just slowly burn yourself out of it by pulling your body forward and then just extending your legs like so so that you don't injure yourself and just come up and give the back a nice stretch [Music] and push back into child's pose and slowly come up so from here you could also uh practice your splits if you are able to do the splits or you're practicing the splits you could do that right now but other than that that is a pretty basic beginner friendly stretch routine that you guys can incorporate into either your daily routine or a couple times a week it's really going to help you gain flexibility in those hamstrings and those hips especially if you're really focusing and doing those exercises properly by you know keeping the back nice and flat really squaring off those hips so that you're really feeling that hamstring stretch i know it's not the most comfortable position to be in but once you start gaining flexibility you're going to feel a lot better and those exercises and those stretches are going to be a lot easier so i hope you guys enjoyed this stretch routine if you did please let me know by giving this video a thumbs up and let me know if you would like to see more stretch routines in the comments down below would you like to see more focused stretch routines on certain parts of the body please let me know in the comments because i really enjoy doing these stretch routines and it also reminds me to stretch as well so yeah i hope you guys enjoyed this video if you're new here please make sure that you are subscribed and you have your post notifications turned on so you don't miss another video from me and i will see you guys very soon bye [Music] you

#BEGINNER #FLEXIBILITY #ROUTINE #Stretches #Inflexible

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