MovementbyDavid
What stretches to do in 10 minutes. Follow along.
Hey, y'all. Flexy Fam y’all are the best.
Free eBooks: https://movementbydavid.com/ebooks/
Premium Full Body Flexibility Plan: https://movementbydavid.myshopify.com/products/full-body-a-complete-flexibility-plan
My Free Newsletter: https://thestretch.beehiiv.com/
Paid Programs: https://join.ganbarumethod.com/coaches/david-thurin/
My Second Channel: @WorkoutsbyDavid
BUSINESS INQUIRIES: Contact@movementbydavid.com
#stretchingroutine #stretch #flexibility #movementbydavid
like stretch number one hip flexor stretch here we go just get yourself in a lunge position one leg behind you toe pointed out and all you're going to do is push your hips down toward the floor and hold this right here your goal is to feel it right here and begin breathing deeply the entire time you stretch you want to stay relaxed and you want to stay focused you want to hold it with intensity you should feel the stretch but it should not be painful breathing deeply nearing that halfway mark if you want to deepen the stretch you can reach back and grab your leg continue holding this is one of my favorite stretches by the way and i feel like the hip flexor is just one of those muscles that we all really need to stretch because we sit down all the time and let it go and we'll switch to the other side other lunge push those hips down toward the floor focusing again on that hip flexor again breathing deeply as you go the reason why our hip flexors are pretty much tight all the time is because we drive we sit at desks we come home and then we sit on the couch we basically just sit a lot so these hip flexors tend to get pretty tight halfway through go ahead and lift that back leg up if you'd like but if this variation right here is too painful just stick with the first one letting as much tension as possible leave the body and go ahead and let that leg relax down go ahead and stand up we're going to do elephant walks so what you're going to do is just stand and reach toward the ground if you cannot reach the ground that's okay keep your hands somewhere up here you're just gonna bend both your knees and you're gonna go straighten one of them all the way out and then bend straighten the other one out and bend at the level that you can you can try it like this if you'd like or if you're flexible enough you can go palms on the ground wherever you feel best is where you're gonna do it and you keep alternating this is a mix between a nerve floss and a hamstring stretch great job we're going to switch it up both at the same time stretch them out hold and relax and again stretch them out [Music] and relax and do it one more time challenge yourself hold it five four three two one relax out of it go ahead and have a seat again and we're gonna do pancake stretch um so all you're gonna do is sit on the floor open your legs as wide as you can get them um it doesn't even matter if they're like this close but your goal is just to reach forward if you have trouble reaching forward like this you can also lean up against a wall and flatten your back and you'll feel that stretch the same way so go to wherever you feel the stretch and just hold here we go breathing deeply it may also help you to flex your quads to get these knees all the way straight holding i also like to shift side to side kind of dig into that muscle a little bit you want to be intense but not painful like i said earlier slowly as time progresses sink a little bit closer to the floor if you can this is great for the hamstrings and the adductor muscles if you're trying to do your middle splits this is probably the best stretch because if you think about it at the highest level your pancake stretch in your splits are the same stretch go ahead and lift yourself out of it shake those legs out now this next one is actually my favorite stretch it is the figure four stretch all you're going to do is lay down on the ground just like so cross one ankle over the knee and if you already feel the stretch down there just hold it right there but if you'd like to deepen it you're just going to grab this leg and hold it right here now instead of pulling it all the way into your chest like this what you're going to do is hold the tension and focus on bringing your tailbone down to the floor holding and breathing this is a piriformis stretch or figure four stretch it's great for your low back if you have sciatica this is a must it's also great for these hips if you're focusing on getting your deep squat this will also help with that and five four three two one great job going switch sides other ankle over again leave it here if you feel that stretch but if not go ahead and grab and hold breathing deeply you may notice that one side is tighter than the other that's totally normal if you'd like to fix that don't pull it tighter on the tighter side just hold it for around 10 seconds longer after the video is over and five four three two one release those legs go and shake those legs out a little bit let that tension release and go and sit your way up next up we're doing a lat stretch all you're going to do is go into all fours just like this and you're going to sink your chest down toward the floor and you may have to lift your head up out of the way and for some people it feels more comfortable to have the thumbs up toward the ceiling um i in fact recommend this variation so do it like that sink the chest down toward the floor and feel that stretch the goal is to feel it at the back side of that armpit breathing deeply this is another area of the body that is almost always tight because we almost never use our lats in a full range of motion in everyday life we're about halfway through i'm going to do a different variation clasp the hands lift them up above the head sink down further toward the floor if you can five four three two one go ahead and lift yourself up out of that stretch and great job this is one of my favorite stretch we're going to do a sideways stretch for the spine lift one arm up and stretch it over to the side just like this and hold now make sure that you're not lifting up one side of your hips you want both of your hip bones down on the ground and just pause there and feel that stretch for some people this is very intense for some people it's kind of easy it's so-so as the time progresses you may find that you'll be able to sink a little bit deeper into it without your hip lifting only go as far as you can five four three two one lift yourself up other side stretch up and over again don't let the hip lift up keep it down on the ground and feel that stretch you almost want to think of it arcing from your pinky all the way down to that sitting bone or your hip bone over there letting that stretch deepen as the time progresses and five four three two one lift yourself up i have one more bonus stretch left i always do this as an active stretch and twist to the side and hold three two one and back and other side hold three two one and back and just sway a little side to side let that tension release from the body and you should be ready to go if you're
#stretches #minutes #Follow
source
The stretches for reference: 30 seconds each ~
+ Hip Flexor Stretch (left)
+ Hip Flexor Stretch (right)
+ Elephant Walk
+ Pancake Stretch
~ w i g g l e y o u r l e g s ~
+ Figure 4 Stretch [keep your tailbone to the ground] (left)
+ Figure 4 Stretch [keep your tailbone to the ground] (right)
+ Lat Stretch [thumbs up/clasped hands above variation]
+ Sideways Stretch [don’t lift your hipbones] (left)
+ Sideways Stretch [don’t lift your hipbones] (right)
+ Active Twist Stretch (left)
+ Active Twist Stretch (right)
~ t w i s t w i g g l e s ~
i didnt know i was this flexible🥀
Is this suitable for a morning/wake up/pre-exercise routine?
After sometime i came back and damn that feels good, i stopped by my laziness and the university that is SO time and energy consuming, i started to feel my breath so much heavy, luckly when o finished one set of each i already felt a lot better, thanks
Do I have to do it for 3 sets if im doing it everyday?
2:18
i got a cramp 10 seconds in
Pulled a muscle on the first stretch
What's your height..?
I have tall hips and recommend you be careful with pancakes if you have them
hey! if anyone is still wathcing this, i need to ask a question. generally, i have a much weaker body than the usual person because of an ED ive been dealing with for a awhile, and because i started working out only recently due to bipolar disorder and other struggles. i love these stretches, but doing them up to 3 times tires me out alot , is doing them 1-2 times or doing them throughout the day an option?
guys can someone guide me on how to do a split? im doing these exercises daily but i feel like they're not enough and i need something else
I don't feel the strech on my lats whenever i am doing one or the other position. I must be doing something wrong
Really have issue with the lat stretch, just cant seem to get the positioning right…
3:40 this is just impossible for me. I cannot even move forward. Not at all.
I'm not halfway through and already give up. Sad.
Gonna be starting today onwards wish me luck boiz
My pancake stretch is ass.
This video is great, only thing I’ll say is personally I had to pause it a few times to rest because I haven’t properly stretched in a long time and coming to terms with the limits of my body being what they are was a bit difficult, so if you did too don’t feel alone
do I have to do thos daily?
Greetings, few questions. Does jump rope warms up the body good enough to do this without getting injured, can you add more resistance or weights on this IF there would be any benefit. Thanks in advance
خلصت الأماكن يتمدد فالمطبخ 😅
Make video on bow legs
Ok I'm doing the stretches, but I don't feel anything for the lat stretch? Like I really have to pull in order to feel anything so maybe I'm just not doing it right? I don't know
Can I put these “sets” throughout the day? Or do they need to be done all at once?
Thank you. I got here in the process of clawing my way out of depression and low functioning lifestyle
does this vid count as a infinite money glitch?
Yo these just changed my life, and that was only ten minutes lol wtf
You really break things down in the best way possible.
So is this his best video for a full body stretch routine to do daily?
I've only just found this video and just finished watching it for the first time and I already feel better with myself. I'm a person who struggles with exercise in general and finding the motivation to do so. I find your voice to be very calming when doing these stretches and I plan on using this video more often!
i felt way better wow i cracked so many bones
thank you
Thanks stretchy guy 😉😗🫠
Epic
Movement by david is epic
Bring me back every day please qwp
This is yoga
I just love the casualness and how good I felt after this routine. Thanks for sharing with us! It kinda feels like streching with a Friend
Very Clean floor that is
All I can think is if I put my shoe on my mom's white cupboards I'd get my ass kicked. Catholic guilt. LOL
Love this!! Love all your stuff – I am in my 30s and have hypermobility. Super stretchy, but starting to feel a bit rickety 😅 Do you have any more follow along videos?
send u an email clean gut, be healthy