(soft music)
- Hi everybody?
My name is Jordan
and thanks for joining me today
for a 10 minute full body stretch.
This is a great routine for beginners
or anybody who doesn't want to get up and down,
off the ground or turn.
We're going to do everything
either standing or seated on the chair.
So you won't have to get down to the ground at all
and we're going to kind of touch on
pretty much every muscle group here today
in a quick, short 10 minutes.
So, first thing I'm going to have you do
is just kind of warm up those shoulders a little bit
take some nice easy arm circles forward.
This is a good routine to do after you've already
maybe warmed up for the day.
So maybe you've some light housework,
gone for a walk, already done a workout.
It's good to do after
but we'll do some extra little warming up.
Go ahead and reverse that just in case
you haven't done anything yet.
(upbeat music)
All right, go ahead
and cross those arms out in front of you.
(upbeat music)
All right, so now we're just going to go ahead
do some like nice, easy knee raises here.
Adding little arm reach along with this.
(upbeat music)
(breathing heavily)
Just a little bit of movement here
to bring that body temp up.
You can always pause the video in do them warm up again,
adding on a little bit.
Otherwise we're going to take those feet
about hip distance apart.
You can take a seat here for this one
if you would like to, you can relax those shoulders down.
You're going to tip your head off to the side
keep your shoulders relaxed
we're stretching out that neck.
Every stretch that we do today
we're going to hold hold for about 30 seconds.
(upbeat music)
Make sure as you're stretching here
you focus on nice deep breaths.
If you like closing your eyes, you can do that too
(upbeat music)
and switch over to that other side.
(upbeat music)
- Good, all right, we're going to go ahead
and release that next stretch.
Next step, we're going to do a little side stretch here.
So taking one arm straight up towards the ceiling
and you're going to reach up towards the ceiling
and then a little tip over.
So reaching up first and then over
versus just cranking your body over
and a nice stretch along the side of that body.
Nice and easy here,
if you'd like to place a hand that opposite hand on a chair
you could certainly do that.
(upbeat music)
Go ahead release that, taking that opposite arm up first
nice and tall, and then stretch over.
(upbeat music)
All right, let's go ahead and release that,
we're going to go ahead and start out the quads now,
if you'd like to use a chair for balance
you could certainly do that.
Otherwise, if you want to work on your balance,
that's fine too.
You're going to reach for the top of your foot.
Heel comes in towards the glute
I'm going to face this direction to show you
standing up nice and tall.
(upbeat music)
Good, all right, go ahead release that.
We're going to switch it over now
to your other leg same thing.
(upbeat music)
Good, go ahead and release that.
We're going to now take your hands together
behind your back
squeeze the shoulder blades slightly looking up.
If you're not able to reach your hands together
what I want you to do is just reach back as far as you can.
You're still getting a nice chest opener here on this one.
(upbeat music)
Good, all right, we're going to utilize our chair next.
This one is going to be to stretch out to your low back.
So position it however you need to
you could always also use the back edge of a couch
if need be.
All right, so what you're going to do here
is just push your hips back
and kind of just let that chest fall forward
and relax right here.
You should feel a nice release
in your lower back and breathe.
(upbeat music)
Nice job, all right, go ahead and come on back up from that
we're going to use this chair here again
we're going to stay standing
we're going to use this
to stretch out your hamstrings, okay?
So what you are going to do, pick a leg
any leg doesn't matter, we're going to do both.
You're going to kick it up on your chair,
toes up towards the ceiling,
little bend in this standing leg.
You're going to hinge your body weight forward
until you feel that stretch
right in the backside of your leg.
Now, what I want you to avoid when you're doing this
is rounding that spine, okay?
No need to do that, keep a nice tall posture
and just lean forward.
(upbeat music)
All right, go ahead and come on out of this.
We're going to switch it over now to that other side
make sure that standing leg has a little bend in it
toes up towards the ceiling, hinge forward, stretch it out.
(upbeat music)
Good, all right, go ahead and release that
now for this next one, you can use a wall,
you can use the back at of your chair
whatever you have available to you.
We're going to stretch out the calf muscles here.
(upbeat music)
So just pushing those toes up on the wall.
If your chair is not very steady to stay in place
the wall works a little bit better
otherwise you're just going to be pushing your chair
away from you.
(upbeat music)
Go ahead and release that
and let's switch it over, other side.
(upbeat music)
This one, you should be getting a nice stretch
right down here, along those calves.
(upbeat music)
All right, go ahead and release that
we are going to use that chair now and take a seat.
This is going to be a seated figure four
this is a great stretch for those glute muscles
and nice hip opener.
If you spend a lot of time sitting during the day
this might be a stretch
that you would like to incorporate a little bit more often.
So you're going to cross one ankle up over that opposite leg
keeping that knee nice and wide.
Some of you, when you get to this position,
you're already going to feel a really deep stretch.
If you're a little bit more flexible
and you're not feeling it too much,
you can always just put a little bit of pressure
on the inside of that knee.
Open it up a little bit more.
So again, you're going to get this in your glutes
you're also going to get it in your hips a little bit.
(upbeat music)
Good,
let's go ahead release that stretch
and we're going to switch it over now to your other side,
sitting up nice and tall.
(upbeat music)
Good, all right, let's release that.
Let's stand up here together taking a few deep breaths
to end our stretch today.
Deep breath in reaching those arms up
(breathing heavily)
and exhale
(breathing heavily)
Again, deep breath in reach those up full body stretch.
(breathing heavily)
Exhale, one more time together, deep breath in, reach it up
(breathing heavily)
and exhale release, have a great day everybody,
thanks for joining.
(upbeat music)