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15 Minute Beginner Stretch Flexibility Routine! (FOLLOW ALONG) — Transcript

by Tom Merrick · 2,751 words · 415 segments · language en · Watch on YouTube

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0:00[Music]
0:05what is that my bodyweight warriors and
0:06welcome back to another video today i am
0:09back with a full body beginner
0:11flexibility routine this routine is
0:14designed to be able to be done at pretty
0:15much any level of flexibility it's going
0:18to work pretty much everything from head
0:20to toe and give you a very comprehensive
0:22flexibility workout it's going to take
0:24around 15 minutes so feel free to follow
0:27along and get stuck in wherever you are
0:29if you haven't got time right now you
0:30can go into the description and you can
0:32download the free pdf of this routine so
0:35you can do it anywhere regardless if you
0:37have your internet connection on you
0:39let's jump into the routine we're going
0:40to start with the neck because the neck
0:42builds up a lot of tension so we're
0:43gonna do is you're gonna lean your head
0:44to the right hand side you're gonna
0:46extend out your left arm away from you
0:48place your right arm on the top of your
0:49head and then you're gently gonna pull
0:51until you feel a stretch in your left
0:54hand side of your neck
0:57we're going to hold this position for
0:58around 30 seconds you should feel as i
1:00said a nice deep stretch in your neck
1:02you may even feel it going to your
1:03shoulder you may feel it going to upper
1:05back into those upper traps kind of
1:07wherever that tension is often there's a
1:09lot in the sternocleidomastoid
1:11which is one of those neck muscles that
1:12gets very tight when we end up sitting a
1:14lot
1:16it's just going to hold this position
1:17remember to breathe nice and deeply
1:20during these holds
1:23i'm going to swap to the other side so
1:25you're going to lean your head to the
1:25left-hand side extend out that right arm
1:28and then gently use the other hand to
1:30assist
1:32during this routine i'm going to be
1:33saying we'll be holding for 30 seconds
1:35but this is just a rough guideline if
1:37you feel like you're particularly tight
1:39in an area then you may want to hold it
1:41longer
1:44i'm just going to keep remember to
1:46breathe nice and deeply nice and
1:47diaphragmatically that's a key to
1:49flexibility training just keep breathing
1:53okay almost done here
1:57and i'm going to switch around we're
1:58going to go onto our knees and then
2:00we're going to perform some shoulder
2:02extension reaches so you're going to
2:03grab both your hands behind you you're
2:05going to pin back your shoulders and
2:06you're going to extend it towards the
2:08floor
2:09here you want to try to open that chest
2:11up try not to arch too much through the
2:12lower back and you just want to pull
2:14your hands backwards so you should be
2:16squeezing your shoulder blades together
2:18opening up that chest and don't forget
2:20to breathe
2:24should feel a nice stretch among maybe
2:26your chest all the way down into your
2:28shoulder into your bicep a nice general
2:30release for the upper body
2:34i'm going to hold this position for
2:35around 30 seconds but if you feel like
2:36you're getting a nice benefit from it
2:38feel free to hold it a little bit longer
2:41keep opening that chest up keep
2:42breathing
2:48all right we're going to scoot back a
2:50little bit and we go down into a child
2:52pose so you should feel a nice kind of
2:55tension kind of drop off on that lower
2:57back you're going to push your chest
2:58down into the ground and we're just
3:00going to breathe that's what we want to
3:01do it's going to breathe and relax
3:04you might feel a nice stretch in your
3:06lower back
3:07feel free to kind of move about you can
3:08move your knees out
3:10just get comfortable
3:16next we're going to focus on the lat so
3:17we're going to do is we're going to
3:18shuffle our knees back
3:19and we're going to do a similar position
3:20but this time we're trying to push our
3:22shoulder blades down into the ground
3:25so here you should feel a nice stretch
3:27on your lats so that's the muscle that
3:28comes right underneath here
3:30i continue to push try to push your
3:34chest into the ground to try to arch
3:35that back
3:36open that chest up this is stuff that
3:38gets usually quite tight if we are sat
3:41at a desk working so we just want to
3:42open that up
3:51what we're now going to do is going to
3:52put our arm our right arm out to the
3:54side and we're just going to twist away
3:56from it and push that chest into the
3:58ground that's going to give us a nice
3:59stretch across the pec
4:01you can kind of move backwards move
4:03forwards try to find where you have
4:04those tight spots for me it's around 90
4:06degrees straight out from the side
4:08and keep pushing that chest into the
4:10ground keep breathing i'm going to hold
4:12this for about 20 to 30 seconds
4:17and the other arm's just assisting to
4:18the side so we're going to push back up
4:21bring that arm in bring the left arm out
4:23and do the same stretch so again twist
4:25away from the arm that's extended out
4:27and push that chest into the ground to
4:30feel a nice stretch over your pec maybe
4:32even into your bicep into your elbow you
4:34can release all that tension those are
4:36usually very wet muscles
4:40keep holding this position
4:45keep breathing
4:47all right we're going to go forward put
4:48our arms out and go into an upward
4:51facing dog position
4:53from here we're actually going to do a
4:55slow press up down to the ground
4:58keeping your hands where they are they
4:59should be just underneath your shoulders
5:00you're going to push back up and breathe
5:01out
5:07breathe in come back down to the ground
5:09and do five of these
5:12so breathe out push up
5:20there's another couple of these
5:24i'm gonna breathe out on the way out
5:26you're breathing yourself up
5:29breathe in
5:33and breathe out
5:39all right so we're actually gonna from
5:41here we're gonna flip ourselves over
5:42into our back and all we're gonna do
5:45is like flat out back we're gonna bring
5:48our knees to our chest
5:50and it's gonna squeeze you can rock
5:51backwards and forwards a bit if you want
5:53again this is going to be designed to
5:54open up and loosen up that lower back a
5:56little bit
5:59you can if you want you can extend your
6:01legs out
6:03and you can kind of bring them back up
6:04just gonna release that touch in there
6:06gonna bring them down to the ground and
6:08both your feet on the ground and we're
6:10gonna do is we're gonna let our knees
6:11drop first to the left-hand side
6:14and then once the other side
6:17we're just gonna do
6:18five reps on each side just letting the
6:20knees drop as far as they want to
6:23bringing them back bring them over to
6:24the other side doesn't matter if you
6:26can't touch the floor here you should
6:28just feel a nice kind of stretch that
6:30goes into that lower back again across
6:31the hip flexor possibly so three
6:36to another couple on each side
6:45last one on each side
6:49from here what we're going to do i'm
6:50going to bring our legs back to the
6:52center we're going to move our left hand
6:54leg out to the side slightly hook that
6:57right leg over and you're going to pull
6:59your right knee to your opposite
7:01shoulder so i'm going to be pulling this
7:02right knee to my left hand shoulder
7:04right now you should feel
7:05a pretty intense stretch in your glute
7:08if you can only pull it so far don't
7:10worry put it as far as you can down to
7:12that left hand shoulder
7:15we're gonna hold this position for about
7:1630 seconds what you can do here you can
7:17do a little bit of pnf so as you breathe
7:19in you're going to push your knee
7:22into your hands so you're going to
7:23contract that glute as you breathe out
7:25i'm going to relax and try to pull it a
7:27little bit deeper
7:34i'm just gonna do one more of those pnf
7:35so push into my hand
7:38i'm gonna breathe out
7:40get a bit deeper
7:42should feel a really nice release here
7:44this is often very very tight so you
7:45might spend a little bit more time on
7:46this one
7:47i'm enjoying it
7:50right we're going to bring that foot
7:51back down same position move that right
7:53leg out left leg hooks over i'm going to
7:55bring that left knee to our right
7:58shoulder
8:00again you should feel a stretch kind of
8:02in the glute so around this sort of
8:03reason right on the outside of your hip
8:05should feel a pretty decent stretch
8:07again you can perform that pnf so
8:08breathe in
8:09push in
8:12and breathe out
8:23let's do one more on this one
8:32all right we're going to go up and we're
8:33going to go into a seated position i'm
8:35going to turn a face you just so you can
8:36see what i'm doing our feet are going to
8:38be roughly shoulder width apart we're
8:39just going to let those legs drop to the
8:41left-hand side
8:42and then we're going to go back to the
8:43middle
8:44and let them drop together it's called a
8:45hip swivel
8:47and it's just working your hips through
8:48full external and full internal rotation
8:51so
8:52good for loosening up the hips i'm gonna
8:54do 10 reps in total so five reps on each
8:56side
8:58just moving from one to the other
9:01letting those knees drop
9:07so we're on six
9:09number few on each side
9:11as i said you may find that one side is
9:13a little bit tighter than the other for
9:14that if it's a little bit tight you can
9:15kind of do another set
9:17another rep on that tight side before
9:19alternating backwards and forwards
9:22so do one more here
9:23i'm going to come back into the middle
9:25we're going to push ourselves up into a
9:26squat if you can only get down into a
9:27squat that's fine if it's only here
9:29lower squat as you can and just kind of
9:31relax if you have to you can come
9:33forward a little bit use your hands to
9:34assist from here we're going to do some
9:37squat into a pipe position we're going
9:38to try and do is going to try and keep
9:40your chest really close to your legs
9:42push as far up into a pike as you can
9:46hold pause this position trying to think
9:48about touching the floor and then go
9:50back down into a squat position as again
9:53if you can only squat down to here
9:55that's absolutely fine that's all you're
9:56going to work towards so you're going to
9:57keep going up into a pike we're going to
10:00perform a total of five of these
10:02nice and slow
10:05deep into a squat as you can and as deep
10:08into a pike as you can
10:15so we're going to form just one more
10:17we're going to pause in this pike
10:18position we're going to try and get a
10:19nice stretch in that hamstring all you
10:22want to think about here is you want to
10:22try and think about sucking your stomach
10:24in to try to pull your chest in towards
10:27your leg so you get a good stretch in
10:28that hamstring
10:33just relax try and breathe move about if
10:35you want
10:36and then from here you're going to take
10:37a step back
10:39but for me i'm going to change i'm going
10:40to go into a low lunge you're going to
10:42bring both hands inside of your leg
10:44and we're going to be in a lunge
10:45position
10:47if you can you can bring your elbows
10:48down to the ground if you just want to
10:50kind of be as low as you can you should
10:52be feeling a stretch in that front leg
10:54kind of right in the adductors in the
10:55groin nice deep stretch you can move
10:58around if you want as i said if you
10:59can't get down that low just have your
11:00hands but if you can ideally get your
11:02elbows to the ground
11:04just swing around in this position
11:06trying to get a nice find any of those
11:08tight spots
11:09i'm going to bring that knee in i'm
11:11going to sit up into a lunge so we've
11:14got our right leg down we're going to
11:15bring our right arm up
11:17and we're just going to lean over to the
11:18left-hand side and push that hip forward
11:21here you want to keep that right glute
11:23engaged making sure you're pushing that
11:25hip forward you should feel a nice
11:27stretch deep into your hip maybe even up
11:29into your side of your back
11:35okay keep breathing i'm going to hold
11:37this position for about 30 seconds
11:40breathing is so important you've got to
11:42keep remembering it
11:44right from here
11:46you're going to twist around
11:48and we're going to go into a frog
11:49position so this is when your legs are
11:50spread nice apart
11:52going to bring our feet together at the
11:53back and then all we're going to do
11:55is going to spread our knees out as far
11:56as we can we're going to rock backwards
11:58and forwards so just going as deep as
12:00you can
12:01keep trying to push those knees out if
12:02you can go a little bit deeper each time
12:04you rock
12:09here you're looking to have quite a deep
12:10stretch into your adductors so these
12:12muscles on the inside of your leg
12:15and it's just going to help open you up
12:16if you tighten your squat this is
12:18actually a really good drill to help
12:19open up your legs
12:21it's going to keep rockers and backwards
12:22and forwards for about 30 seconds
12:26and we're going to go to a lunge
12:28on the opposite side so i'm going to
12:30twist to my right hand side
12:32right foot goes forward
12:34i'm going to lift into that lunge
12:35position and as i said if you can get
12:36down you can get those elbows to the
12:38floor that's great push that knee out
12:40but just go as deep as you can in this
12:42position if you're up here that's
12:43absolutely fine wherever you're getting
12:45a stretch
12:47it's going to wiggle about again find
12:49those tight spots
12:51might be a little bit painful for you
12:52but it's a really great stretch
12:56i'm going to hold this position again
12:58for 30 seconds
13:00and then what we're going to do
13:02is we're going to do the same as last
13:03time i'm going to put that knee down
13:04and stand up into a squat lift that left
13:07arm above your head
13:09lean over to the right hand side and
13:10push that hip forward
13:15i'm going to keep breathing
13:20pushing that hip forward make sure that
13:21left glute is engaged think about
13:22squeezing that left glute your support
13:25the hip
13:27keep breathing in this position keep
13:28pushing opening up that hip
13:39from here we're going to do is we're
13:40going to return to that original
13:42frog position
13:43feet together
13:44throw it on the floor keep rocking
13:45backwards and forwards and that is
13:47basically the routine done
13:51from here
13:52you might get back into a squat
13:55and you can kind of rest in this
13:56position or you can go into a pike
13:58move around kind of find where it's
14:00tight but that is basically the routine
14:04as i said the full routine is available
14:06for a free download in the description
14:07down below you can download as a pdf
14:09take it with you print out use it
14:11absolutely anywhere you don't need any
14:13equipment for this all you need is
14:15yourself and preferably a slightly
14:17comfortable surface if you enjoyed this
14:19routine hit that thumbs up button so you
14:21like these kind of videos support the
14:23channel if you have any questions you
14:25can leave a comment down below join the
14:26conversation let me know your thoughts
14:28and opinions how you get on with this
14:30routine while you're down there why not
14:31hit that subscribe button and join the
14:33bodyweight warrior tribe to make sure
14:35you don't miss out on any of more of
14:36these future videos but that has been it
14:39for this week guys have a strong and
14:41stretchy week
14:42peace
14:47[Music]

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