---
title: 'Video DppDOK2SvP0'
source: 'https://youtube.com/watch?v=DppDOK2SvP0'
video_id: 'DppDOK2SvP0'
date: 2026-07-02
duration_sec: 1318
---

# Video DppDOK2SvP0

> Source: [Video DppDOK2SvP0](https://youtube.com/watch?v=DppDOK2SvP0)

## Summary

This is a follow-along full body stretch and mobility routine designed for active recovery on rest days. It includes exercises like inchworms, spiderman lunges, wipers, page turners, 90-90 drops, hip circles, shoulder stretches, hamstring stretches, and hip flexor stretches to improve flexibility, range of motion, and aid recovery.

### Key Points

- **Introduction to Routine** [00:00] — Full body stretch and mobility routine for active recovery on rest days, aimed at improving flexibility and range of motion.
- **Inchworms for Hamstrings** [00:15] — Start with inchworms: hinge at hips, keep legs almost straight, round back if needed, bend knees if necessary. Walk out and in, repeat.
- **Spiderman Lunges** [01:29] — From press-up position, place foot outside hand, turn and point up. Alternate sides, repeat three per side. Straighten back leg to stretch hip flexor.
- **Wipers (Side-to-Side Drops)** [02:49] — Lie on back, knees at 90°, arms out. Drop knees side to side, keep opposite shoulder blade on floor. Straighten legs for more challenge.
- **Page Turners for Thoracic Spine** [04:02] — Side-lying with knees at 90°, one hand on top of other. Turn upper body horizontally, relax back shoulder toward floor. Repeat five times per side.
- **Arcs for Upper Back and Chest** [05:02] — From same side-lying position, draw a rainbow with hand overhead, staying close to floor. Open up upper back and chest. Three per side.
- **90-90 Drops for Hips** [07:19] — Sit on tailbone, knees wide at 90°. Drop knees to one side, touch floor, then pivot to other side. Keep spine long.
- **Hip Circles (Stirring the Pot)** [08:21] — From 90-90 position, lean chest forward over heel/calf/knee. Make gentle circles with chest, 10 each direction. Keep spine long.
- **Bicep and Anterior Shoulder Stretch** [10:38] — Hands behind on mat, extend chest up, pull shoulder blades back. Soften knees, avoid rounding lower back. Shuffle forward for more stretch.
- **Kneeling Prayer Stretch (Triceps and Lats)** [12:26] — Wider knees, elbows on floor, cross hands behind head. Sit back into stretch. Feel in mid-back, triceps, lats. Hold for breaths.
- **Dynamic Hamstring Stretch** [14:16] — One knee down, front heel forward with slight knee bend. Scoot hips back, keep spine long. Move in and out dynamically. Straighten leg to feel different part of hamstring.
- **Hip Flexor Stretch (Two Options)** [17:48] — Kneeling variation: hold knee or use wall/bench. Create pelvic tilt, keep ribs down, glutes tucked. Progress from hands on floor to upright. Hold for breaths.

## Transcript

Hi, welcome to my full body stretch and mobility routine. You can do this as a follow along with me. I'm going to take you through a routine you can do on a rest day as some active recovery to help you get more flexible, improving your range of motion and lift
and also get the blood flowing to aid your recovery. Let's get right into the routine. First up, you're going to start at one end of your mat and we're going to do some inchworms to mobilise the hamstrings. You're going to hinge at the hip, feeling that stretch in the hamstring. I've got almost
straight legs. If you can't touch the floor, you can flex the back and if you can't touch the floor even once you've rounded the back, you can bend the knees slightly. You can walk out and in and we're just going to repeat this. I'm going to hinge at the hip until I feel my
hamstrings reach full range. If I can't reach the floor, I'm going to round my back with the touch and like I said before if you still can't touch your toes after rounding your back
you can add that slight knee bending if needed. Just walk out, walk in, I want you to walk all the way in and to touch the toes before you roll up. If you can go for that flat back hinge to start
you might even get all the way down without having to round your back too much. hinging back I like to unlock my knees but they should be almost straight make
this the final one okay next we're actually going back into that inchworm ready for the next position so we're going to start in the press up position I'm going to take the right foot
and place it just on the outside of my little finger and then we're going to turn and point up towards the ceiling let's turn the other way as well that way it's a little bit
more challenging and then we're going to switch the sides around so I'm going to put that left leg on the outside of my left hand I'm going to try and straighten up through the back leg let's turn one way pointing
up towards the ceiling let's turn the other way these are called spiderman lunges we've done one per side we're going to repeat this until we've done three per side so just follow along roughly in time with me
onto that left leg you're struggling just put that foot out a little wider and it'll make it a little bit easier to turn okay we've got one more per side now trying to straighten up through that back leg and you'll feel that hip flexor stretching
okay sitting on to your bottom now, lie onto the back, you're going to bring the knees up to a 90 degree angle
you're going to put the arms out flat, we're going to go for some side to side drops these are called wipers it's a slight core exercise as well we're just dropping down I want you
to focus on keeping the opposite shoulder blade in contact with the floor so you need to actively push down that opposite shoulder if you're finding
this easy try straightening your legs you might get a few cracks in your back that's okay. When you pass through that centre position your tailbone should be in contact with
the mat, shouldn't be rolling off on this. If it is rolling off with straight legs just soften the knees and it should press your tailbone back down. Taking it on to my favourite mobility
exercise now we're going to roll onto one side so this I'm going to start my knees up in that 90 degree angle position one knee on top of the other if you want to make it more comfortable you could
put a block or a cushion between your knees you're going to have one hand on top of the other we're going to do some page turners so we're going to turn up and keep going turning over horizontally relaxing
that back shoulder and hand towards the floor and then slowly bringing it back so we're going to do about five of these don't worry if you're slightly off time with me I'll still tell you when to change
just coming up keeping this hand in contact with the floor dropping down if you've got someone around that can help it feels really good if you just get them to put a little bit of pressure on this knee and I get to be able to lean into the stretch a little bit more
let's make this the last one so we're actually going to stay on this side we're going to change it slightly we're going to do some arcs so all I'm going to do is draw a rainbow up at the halfway mark I'm going to turn the hand over
I'm going to try and stay as close to the floor now and keep going until I come all the way down to my pocket down to the side back up and round so we drawing three quarters of a clock space opening up past 12 o round and all the way down and pull it back
let's do that one more time so we've done three in total of these arcs just opening out that upper back and that chest. Great. So we're going to take it to the
other side. I'm going to flip it over into the knees up to that 90 degree. We're going for about five turns. So let's go for those flat turns to start with. So five of these.
a little click in the back, relax breathe out as you go into the stretch, two more
remember keeping those knees together whether they're squeezing a block or on the floor. Okay we're going for those arcs, I'm going to draw that line up over my head, try to stay in contact for as long as I can.
Bring it all the way down and draw back around till my hands are on top one and the So we're going to do three of those.
And then one final one. This is great for opening out the lats as you go to the head, the chest, as you come down here on that T-spine, that thoracic spine.
It's awesome for opening out, so it's a good one for your posture. Alright, so there's three of those ones. We're going to start working on the hips a little bit more now. So you're going to sit on your tailbone, you're going to bring the knees wide roughly to a 90 degree angle and we're going to do some 90-90 drops.
So once you drop down to one side, touch both knees on the floor and then come up over to the other side. So we're pivoting on the heel, just alternating sides.
If you're finding this easy, you could hover the hand as you switch. But we're trying to keep some length to the spine. So I actually like to prop myself up so I can lengthen up.
Imagine you're always trying to decompress your spine discs for this. So hunching forwards like this might be okay, but really I can get a better stretch in a healthier back position if I just go for the
beginner option. Alright, let's fall onto one side, I'm going to stay on one side now, I'm going to prop myself up with those fingers, lean the chest forward, if you're more flexible you lean the
chest forward over the heel, if you're slightly less flexible over the calf and if you're struggling it's going to be easier to lean your chest over the knee. So I'm going to come lean on my chest over the cart, trying not to round and still trying
to keep some length into the back position. And once we're here, let's start adding some gentle circles. Imagine you're stirring a pot of porridge with your chest.
Keep going one way. doing about 10 turns, and go three more, and then we're going to come back and stir the pot the other way.
Always kind of making some length through the spine. You might have to be more upright, that's fine, or I'm not actually very flexible in this area, so you might find that you're a lot lower down, and that's great as well.
just a bit free more. Okay, hinge over to the other side, so we're just flipping over. I'm going to repeat the same. So I'm going to prop myself up,
leaning over the heel, part or knee. I'm just going to do ten circles one way. Try and keep this knee down, mine's lifting off, I'm actually going to press it down with
that hand just to ensure I'm getting a good internal rotation of those hips, which I think is probably my tightest area. Okay, let's take it back the other way with the circles now.
Still trying to be conscious of that length through the spine, even if you're leaning forward.
three more circles, three, okay let's start focusing a little bit more on the upper body now so we're
going to go for a bicep and anterior shoulder stretch so we going to put the hands back behind you on the mat I going to extend the chest up towards the ceiling giving yourself a proud chest
I'm going to pull the shoulder blades back and together I'm actually going to soften the knees and I'm making sure I'm not rounding under with the lower back and keeping extension forward I can already feel lying on the shoulders but you might
time that you've got a little bit more room you can shuffle forward just increasing that shoulder extension behind you trying not to dip into that hunch but stay proud of the chest if you want to
make it more challenging just keep shuffling forward you shouldn't feel a really stressful stretch if you can feel it stretching already don't force it just let the body relax in that
position. Trying to keep the shoulder blades pinned together, pulling them back, feeling a little bit of forearms, a bit of biceps and mostly in the front of that shoulder.
This is a great stretch to do to improve your mobility. If you're doing tricep dips, you'll find if you're tight on this, you'll probably find that you're tight in the bottom of the position hold three more breaths with each exhale just elevate the chest to
the ceiling pulling the shoulder blades back one more time we're going to flip it round now we're going to go the other way round we're going to do a kneeling
prayer step, I'm going to come a little bit wider with the knees, I'm going to get the points of the elbows, I'm going to reach forward, I'm going to cross the hands over behind the head and sit back into a tricep and last stretch. This works really great if you've got some
yoga blocks you can put them underneath the elbows, letting you dip a little bit deeper through the block you could also put your elbows on a bench and let the head
drop down lower than the bench if you've got that but I wanted to include an option that everyone can do without any equipment cross the hands over so the
other hand is now placed over the other one you might be feeling this in the mid back because you've got that nice back extension you might be feeling it down the triceps
or you might be feeling it in the lats we're working all three of these i'm letting the chest relax down towards the floor so we've got some upper back extension we've got a nice tricep and lat stretch
hold two more breaths one more slowly involve your arms bring yourself out the stretch
we're going to go into some hamstrings now we're going to finish with two final stretches we're going to have one hip flexor stretch and one hamstring stretch we'll start with the hamstring though so you're going to come onto one knee i want you to walk that heel forward not to full
extension you can wiggle it to just creep it and we're actually going to put a bend into the knee so you can copy me now we're going to scoot the hips back slightly and I can already feel that stretch in the hamstring already so it's not about rounding you back forward like this I'm
going to keep length to my spine and scoot the hips back and I can already feel that that slight bend in the knee will help put the hamstring stretch a little higher up.
Sometimes that burning sensation that you feel is actually just the sciatic nerve burning on the back of the knee. So actually allowing a slight knee bend I find improves the hamstring stretch. Let's stay in this position but we're going to move in and out. So we're going to
As we extend we're going to scoot the hips backwards creating length through the spine. As I come forwards I'm trying to keep the steps on the hamstrings so we're not going
full into a hip flexor stretch. We're just doing a much smaller motion trying to keep some tension here the whole time. If you're feeling comfortable let's creep that front heel out a little bit.
you've got some blocks you want to hold underneath your hands, maybe you can keep in contact with the floor, but remember we're still trying to keep the length to that spine, we're just
doing a little bit of a dynamic stretch now, working in and out of that hamstring. When you bend the leg you should feel the higher up hamstring and then when you straighten
you'll feel the hamstrings that cross the knee joint a little bit more and then finally let's pick a straightened position and we'll just take a deep breath in and breathe out relax and into it Allow your body to fold forward and then bring it back up Let take that to the other side now
We're going to creep this foot out, I like to wiggle the heel just to get it to go out a bit further. Put that slight unlock in the knee, so not a big bend and then scoot the hips backwards,
keeping the pelvis extended so we're not rounding under. If you've got blocks to hold on to, great, if not you might be able to reach the floor. Let's go into a bit of a dynamic movement now,
just bend in and then straighten it. Remember as we straighten on, just scoot the hips backwards, folding yourself in half so it hinges the hip
straighten now and just hold that big stretch so we're in a slightly straightened position hinging forward, just put your hands on your upper thigh if you know any of the floor
deep breath in, as we breathe out, relax down allowing that flexion and bringing it off okay so we're going to finish with one final one for the hip flexors, I'm going to give you two
options if you haven't got anything around you that you can use, you can just go with this kneeling variation where we're going to hold on to the knee. So if you've got a wall or a bench or something to put your knee up against, what we can do is you can scoot your knee into
the corner like that. Position one will be here, position two will be here, position three will be upright. We're trying to keep our shins back to the wall, so either put your foot on a bench or
wall and I'm going to show you the option here. I'm actually going to double the mat up for a little bit more cushion on the knee. So I'm going to start by having my left knee out front, my right leg back. I'm going to bring this back,
holding on to there and then we're just going to hold it. The goal is not to lean really far forward, it's actually to create a pelvic tilt, so you're tilting under, feeling that, I say it's a hip flexor
stretch that you'll feel the quads stretching but some of you quads actually cause hip flexors. Hip flexors is a group of muscles not a single muscle so when I say hip flexors I mean quads that cause hip flexors and some of the hip flexors such as
the psoas and there's one called iliopsoas as well. So trying to keep the ribs drawn down and in glutes tucked under, you might be able to grab two hands here, if you're up against the wall
don't worry whether you're in position one, just both knees on the floor, hands on the floor, position two, you would have the front foot out but still hands on the floor
and position three you'd be fully upright with your shin flat to the wall hold two more breaths one more time and taking it over to the other side so here
a back leg on the bench or the wall or just holding on like this if you really can't hold on at all I recommend doing this just pelvic tilt and then a subtle
lean forward. I can feel that already so you don't necessarily need to be holding on to this back foot but you do need to be doing that pelvic tilt whatever variation you're doing.
I'm trying to keep some tension in the glutes, keeps the stretch in the hip flexor as I tilt my pelvis under, ribs drawn in to avoid any excessive arch of the lower back.
back. One of your hip flexor muscles will come up from the front here through and attach into your lower back. As it stretches it pulls you into extension of the spine which can be uncomfortable. So we want to avoid that happening.
Let's take two more breaths. and one more slowly breathing out
and that's it for today hopefully you enjoyed the video let me know in the comments below how did you find it and where in the world are you doing this follow along from as always hit the thumbs up button give it a like make sure you subscribe
check out my mobility playlist here and this is actually part of a seven day Gumbel series. This is the Active Recovery Day which I'll link here. Check those out and see you soon.