12 MIN DAILY STRETCH (full body) - for tight muscles, mobility & flexibility

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[00:10] hey guys welcome back today I'm going to

[00:11] lead you through a quick 12 minute full

[00:14] body stretch this is a great little

[00:17] quick routine that you can throw into

[00:19] your day it's great to do in the morning

[00:21] or in the evening and you could even do

[00:23] this in the midst of your workday just

[00:24] to kind of wake the body up and stretch

[00:27] out that back those legs because we're

[00:30] all sitting down most of the day and

[00:32] stretching is very important you don't

[00:34] need any equipment for this stretch just

[00:36] make sure you can see your screen so you

[00:37] can follow along with me and without

[00:39] further Ado let's get to

[00:42] it all right so we're first going to

[00:44] start off you can do this on the ground

[00:46] or standing up totally up to you but

[00:47] we're going to start off with rolling

[00:49] out the neck

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[01:00] so nice big circles we'll do three one

[01:02] way and then

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[01:21] switch good and just look from side to

[01:24] side

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[01:36] and up and

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[01:45] [Applause]

[01:47] down right now we're just going to do

[01:49] some side stretches so you will have to

[01:51] do this on the ground you're going to

[01:52] reach up and

[01:53] over reaching those fingertips to the

[01:57] wall really feeling that stretch along

[01:59] the side side sink into the supporting

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[02:08] hip and

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[02:19] switch and switch

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[02:35] last

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[02:46] time good we're going to stand up next

[02:48] we're going to stretch out our

[02:50] hamstrings so the idea here is to hinge

[02:53] at the hips and send that booty back

[02:56] reach those fingertips out forward

[02:59] you're going to hold here stretch those

[03:01] legs feel the stretch in those

[03:04] hamstrings and then come down bounce it

[03:07] out and come back up really think about

[03:11] sending that booty backwards so you feel

[03:13] that stretch in those hamstrings

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[03:48] last time

[03:51] here good we're going to come down onto

[03:54] the

[03:54] ground we're going to start off in a

[03:56] child's pose reaching you're going to

[03:59] reach from side to

[04:00] side so hold one

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[04:07] side and switch to the other side really

[04:10] feel that stretch in your

[04:16] side and back to Center you're going to

[04:18] roll through your spine here nice and

[04:22] slow into a cobra pose so sink those

[04:25] hips down into the floor and keep that

[04:27] chest nice and open

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[04:36] and press

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[04:39] back reach to one

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[04:48] side other

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[04:55] side back to

[04:57] Center roll through to

[05:04] COBRA good and come up we're going to

[05:06] come up into a

[05:08] lunge so your back toe is popped we're

[05:11] going to twist and

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[05:26] open goad and place that hand on the

[05:29] inside of your foot and you're going to

[05:30] let this knee drop out to the side if

[05:33] it's more comfortable for you you can

[05:35] drop that back leg and you're just going

[05:37] to let this hip fall so you're really

[05:39] going to feel that stretch in your hip

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[05:55] here go ahead and bring it back to

[05:57] Center you're going to drop that back

[05:59] back knee pop yourself up on your knee

[06:02] you're really going to feel that stretch

[06:03] in this hip flexor if you want to

[06:05] increase the stretch you're going to

[06:06] reach this same arm up you're going to

[06:08] reach up and

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[06:13] over really sink deep into this lunge

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[06:42] good moving through Center you're going

[06:45] to step through Plank and we're just

[06:46] going to do the other side so bring that

[06:49] leg up into a lunge back leg is straight

[06:51] and we're going to twist

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[07:02] don't forget to breathe in these

[07:04] positions make sure you're taking nice

[07:06] deep belly

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[07:13] breaths go ahead and bring that hand on

[07:15] the inside of this foot and you're going

[07:17] to

[07:18] drop that hip outward

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[07:45] good come back up to a

[07:48] lunge back leg is down hands are up on

[07:51] the knee really sinking into this

[07:56] lunge and if you want to increase the

[07:58] stretch reach that arm up and over

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[08:33] good we're going to lie on our backs

[08:36] next hello Little Miss Jazz we're going

[08:38] to

[08:39] twist so if you could move that would be

[08:43] great one leg over you guys know the

[08:46] drill hands are out in a t position and

[08:48] you're going to

[08:50] look towards the opposite wall

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[09:00] so pressing that shoulder into the floor

[09:03] allowing this leg to feel nice and

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[09:21] heavy good and we're going to switch

[09:23] nice and slow coming through Center

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[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

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[10:55] good and we're going to switch

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[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

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[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

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[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

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[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

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