Relax Mind & Body with Our Full Body Stretches - Find Peace and Freedom in Every Movement. Don't Settle for a Stiff Body - Our Stretching Program Can Help You Move with Ease.
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Welcome to your 15 Minutes Full Body Stretching Routine! This short and well balanced sequence provides you with everything you need to get your daily dose o...
- 17 min
- 87.7M
- Mady Morrison
Apr 18, 2020 · A full body flexibility + mobility routine with stretches you can do anywhere to warm up, cool down, improve your joint health and flexibility or just feel h...
- 12 min
- 1.3M
- Natacha Océane
- Overview
- What are the benefits of stretching?
- When to stretch
- How to do a full-body stretching routine
- Calf stretch
- Leg swings
- Hamstring stretch
- Standing quadriceps stretch
- Glute stretch
- Upper back stretch
Professional sprinters sometimes spend an hour warming up for a race that lasts about 10 seconds. In fact, it’s common for many athletes to perform dynamic stretches in their warmup and static stretches in their cooldown to help keep their muscles healthy.
Even if you’re not an athlete, including stretches in your daily routine has many benefits. Not only can stretching help you avoid injuries, it may also help slow down age-related mobility loss and improve circulation.
Stretching regularly can have benefits for both your mental and physical health. Some of the key benefits include:
•Decreased injury risk. Regular stretching may help reduce your risk of joint and muscle injuries.
•Improved athletic performance. Focusing on dynamic stretches before exercising may improve your athletic performance by reducing joint restrictions, according to a 2018 scientific review.
•Improved circulation. A 2015 study of 16 men found that a 4-week static stretching program improved their blood vessel function.
•Increased range of motion. A 2019 study of 24 young adults found that both static and dynamic stretching can improve your range of motion.
•Less pain. A 2015 study on 88 university students found that an 8-week stretching and strengthening routine was able to significantly reduce pain caused by poor posture.
There are many ways to stretch, and some types of stretches are better at certain times. Two common types of stretches include:
•Dynamic stretches. Dynamic stretching involves actively moving a joint or muscle through its full range of motion. This helps get your muscles warmed up and ready for exercise. Examples of dynamic stretches include arm circles and leg swings.
When putting together a full-body stretching routine, aim to include at least one stretch for each major muscle group in your body.
You may find that certain muscles feel particularly stiff and need extra attention. For example, people who sit a lot often have tight muscles in their neck, hips, legs, and upper back.
To target particularly stiff areas, you can:
•perform multiple stretches for that muscle group
•hold the stretch longer
•perform the stretch more than once
•Muscles stretched: calves
•When to perform: after running or any time you have tight calves
•Safety tip: Stop immediately if you feel pain in your Achilles tendon, where your calf attaches to your ankle.
How to do this stretch:
1.Stand with your hands against the back of a chair or on a wall.
2.Stagger your feet, one in front of the other. Keep your back leg straight, your front knee slightly bent, and both feet flat on the ground.
•Muscles stretched: hips, inner thigh, glutes
•When to perform: before a workout
•Safety tip: Start with smaller swings and make each swing bigger as your muscles loosen.
How to do this stretch:
1.Stand with your feet shoulder-width apart.
2.Balancing on your left leg, swing your right leg back and forth in front of your body, only going as far as is comfortable.
•Muscles stretched: hamstring, lower back
•When to perform: after your workout, before bed, or when your hamstrings are tight
•Safety tip: If you can’t touch your toes, try resting your hands on the ground or on your leg instead.
How to do this stretch:
1.Sit on a soft surface, with one leg straight out in front of you. Place your opposite foot against the inner thigh of your straight leg.
2.While keeping your back straight, lean forward and reach for your toes.
•Muscles stretched: quadriceps
•When to perform: after running or whenever your thighs feel tight
•Safety tip: Aim for a gentle stretch; overstretching can cause your muscles to become tighter.
How to do this stretch:
1.Stand upright and pull your right foot to your butt, holding it there with your right hand.
2.Keep your knee pointing downward and your pelvis tucked under your hips throughout the stretch.
•Muscles stretched: glutes, hips
•When to perform: after running or before bed
•Safety tip: Stop if you feel pain in your knees, hips, or anywhere else.
How to do this stretch:
1.Lie on your back with your legs up and your knees bent at a 90-degree angle.
2.Cross your left ankle over your right knee.
•Muscles stretched: back, shoulders, neck
•When to perform: after prolonged sitting or whenever your back is stiff
•Safety tip: Try to stretch both sides equally. Don’t force the stretch beyond what’s comfortable.
How to do this stretch:
1.Sit in a chair with your back straight, core engaged, and ankles in line with your knees.
2.Twist your body to the right by pushing against the right side of the chair with your left hand.
- Daniel Yetman
Dec 29, 2021 · Incorporating a full-body stretching program into your regular routine will help build a strong foundation for improving your biomechanics, reducing risk of injury, and will help maximize your athletic performance and exercise output in training.
Build Muscle & Sculpt Your Body with my Full Body Workout Guides:↪︎ https://tonimitchell.com/Relax with me during this full body stretch routine while loosen...
- 13 min
- 3.8M
- Toni Mitchell
May 2, 2024 · These stretching exercises promote flexibility and relaxation while targeting all major muscles of the body, including those that are chronically tight like the chest, shoulders, back, arms, hips, and legs.
Stretching regularly decreases injury and improves performance and mobility. Here’s a full-body stretching routine anyone can do daily, including step-by-step instructions and benefits.
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