[0:03] [Music]
[0:10] hey guys welcome back today I'm going to
[0:11] lead you through a quick 12 minute full
[0:14] body stretch this is a great little
[0:17] quick routine that you can throw into
[0:19] your day it's great to do in the morning
[0:21] or in the evening and you could even do
[0:23] this in the midst of your workday just
[0:24] to kind of wake the body up and stretch
[0:27] out that back those legs because we're
[0:30] all sitting down most of the day and
[0:32] stretching is very important you don't
[0:34] need any equipment for this stretch just
[0:36] make sure you can see your screen so you
[0:37] can follow along with me and without
[0:39] further Ado let's get to
[0:42] it all right so we're first going to
[0:44] start off you can do this on the ground
[0:46] or standing up totally up to you but
[0:47] we're going to start off with rolling
[0:49] out the neck
[0:51] [Music]
[1:00] so nice big circles we'll do three one
[1:02] way and then
[1:07] [Music]
[1:18] [Music]
[1:21] switch good and just look from side to
[1:24] side
[1:29] [Music]
[1:36] and up and
[1:42] [Music]
[1:45] [Applause]
[1:47] down right now we're just going to do
[1:49] some side stretches so you will have to
[1:51] do this on the ground you're going to
[1:52] reach up and
[1:53] over reaching those fingertips to the
[1:57] wall really feeling that stretch along
[1:59] the side side sink into the supporting
[2:04] [Music]
[2:08] hip and
[2:14] [Music]
[2:19] switch and switch
[2:23] [Music]
[2:35] last
[2:37] [Music]
[2:46] time good we're going to stand up next
[2:48] we're going to stretch out our
[2:50] hamstrings so the idea here is to hinge
[2:53] at the hips and send that booty back
[2:56] reach those fingertips out forward
[2:59] you're going to hold here stretch those
[3:01] legs feel the stretch in those
[3:04] hamstrings and then come down bounce it
[3:07] out and come back up really think about
[3:11] sending that booty backwards so you feel
[3:13] that stretch in those hamstrings
[3:17] [Music]
[3:25] [Music]
[3:31] [Music]
[3:40] [Music]
[3:46] [Music]
[3:48] last time
[3:51] here good we're going to come down onto
[3:54] the
[3:54] ground we're going to start off in a
[3:56] child's pose reaching you're going to
[3:59] reach from side to
[4:00] side so hold one
[4:03] [Music]
[4:07] side and switch to the other side really
[4:10] feel that stretch in your
[4:16] side and back to Center you're going to
[4:18] roll through your spine here nice and
[4:22] slow into a cobra pose so sink those
[4:25] hips down into the floor and keep that
[4:27] chest nice and open
[4:30] [Music]
[4:36] and press
[4:37] [Music]
[4:39] back reach to one
[4:42] [Music]
[4:48] side other
[4:51] [Music]
[4:55] side back to
[4:57] Center roll through to
[5:04] COBRA good and come up we're going to
[5:06] come up into a
[5:08] lunge so your back toe is popped we're
[5:11] going to twist and
[5:15] [Music]
[5:26] open goad and place that hand on the
[5:29] inside of your foot and you're going to
[5:30] let this knee drop out to the side if
[5:33] it's more comfortable for you you can
[5:35] drop that back leg and you're just going
[5:37] to let this hip fall so you're really
[5:39] going to feel that stretch in your hip
[5:42] [Music]
[5:55] here go ahead and bring it back to
[5:57] Center you're going to drop that back
[5:59] back knee pop yourself up on your knee
[6:02] you're really going to feel that stretch
[6:03] in this hip flexor if you want to
[6:05] increase the stretch you're going to
[6:06] reach this same arm up you're going to
[6:08] reach up and
[6:11] [Music]
[6:13] over really sink deep into this lunge
[6:17] [Music]
[6:42] good moving through Center you're going
[6:45] to step through Plank and we're just
[6:46] going to do the other side so bring that
[6:49] leg up into a lunge back leg is straight
[6:51] and we're going to twist
[6:53] [Music]
[7:02] don't forget to breathe in these
[7:04] positions make sure you're taking nice
[7:06] deep belly
[7:11] [Music]
[7:13] breaths go ahead and bring that hand on
[7:15] the inside of this foot and you're going
[7:17] to
[7:18] drop that hip outward
[7:29] [Music]
[7:39] [Music]
[7:45] good come back up to a
[7:48] lunge back leg is down hands are up on
[7:51] the knee really sinking into this
[7:56] lunge and if you want to increase the
[7:58] stretch reach that arm up and over
[8:04] [Music]
[8:15] [Music]
[8:26] [Music]
[8:33] good we're going to lie on our backs
[8:36] next hello Little Miss Jazz we're going
[8:38] to
[8:39] twist so if you could move that would be
[8:43] great one leg over you guys know the
[8:46] drill hands are out in a t position and
[8:48] you're going to
[8:50] look towards the opposite wall
[8:58] [Music]
[9:00] so pressing that shoulder into the floor
[9:03] allowing this leg to feel nice and
[9:09] [Music]
[9:21] heavy good and we're going to switch
[9:23] nice and slow coming through Center
[9:26] [Music]
[9:34] [Music]
[10:06] good we're going to stay here on our
[10:07] backs and we're going to stretch out our
[10:09] glute so choose a side leg comes up and
[10:12] over you're crossing the leg pressing
[10:15] this knee outward but bringing them both
[10:17] close to your chest I find it helpful to
[10:19] keep this hand on my knee just so that
[10:22] I'm making sure that I'm feeling that
[10:23] stretch in that glute properly keeping
[10:26] those hips Square
[10:29] [Music]
[10:40] [Music]
[10:55] good and we're going to switch
[11:00] [Music]
[11:07] really try to press this knee
[11:09] outward and then pull with your other
[11:11] hand to bring your knees close
[11:13] [Music]
[11:40] all right we're coming up you can do
[11:42] this standing up or on your knees we're
[11:44] going to stretch out our chest so hands
[11:47] are behind you they are clasped just
[11:49] like so you're going to stretch those
[11:53] arms and press those biceps away from
[11:56] you so you're opening the chest and
[11:58] feeling the stretch across the front of
[12:00] your arms and down your
[12:04] [Music]
[12:22] biceps try to press those shoulders down
[12:24] take some nice deep breaths
[12:30] all right last little bit here you're
[12:31] going to come up onto your feet you're
[12:34] going to hug yourself around your knees
[12:37] and you're going to press that lower
[12:39] back up to the ceiling while holding
[12:41] your arms where they are so you're
[12:42] really stretching out that lower back
[12:45] you're going to hold here just for a few
[12:47] seconds take a few nice deep breaths and
[12:50] then
[12:51] release and do it again
[12:58] [Music]
[13:15] last one you're going to place your
[13:16] hands on the mat nice deep
[13:20] Bend stretch it
[13:23] up Bend and roll it up nice and slow
[13:30] and that is it guys I hope you enjoyed
[13:32] this quick 12 minute full body stretch
[13:35] this is such a great routine to just get
[13:36] your body moving first thing in the
[13:38] morning or to just stretch it out after
[13:40] a long day I hope you guys enjoyed this
[13:42] one if you did make sure to give it a
[13:44] thumbs up and don't forget you can
[13:46] download your 7-Day free trial of the
[13:48] madfit app where there are personalized
[13:51] workout programs in the description down
[13:54] below I hope you guys enjoyed this one
[13:55] and I will see you guys very soon bye
[13:59] a
[14:15] [Music]