if you want to improve your flexibility do these stretches every morning
and subscribe to join the thousands of others who I helped get flexible
okay lets go ahead and get started
first turn your feet outward and then we're going to do five plié squats
while circling your arms backwards
this is great for stretching out your shoulders and also
warming up your legs before we get into some of the deeper stretches
now switch the direction you're circling your arms
and we're going to do five more plié squats circling your arms in this direction
next we're going to reach up and then reach down to touch the ground
while going into a plié squat
if you can't reach down to the ground yet just do regular plié squats
we're going to repeat this five times again to warm up your legs
and also stretch out your hips
hold the plié squat while pushing your legs back as far as you can
and in this position we're going to do some neck stretches
starting with looking to one side
now look to the other side
next tilt your head to one side
and now the other side
rotate your legs so that your feet and knees are facing forward
and then straighten them while trying to reach for the ground
if you can reach all the way to the ground try to bend your arms
to sink your head even closer to the ground
or if you can't reach the ground just do the modification on the left side
the more often you do this routine the closer you should get to reaching the ground
place one knee on the ground while keeping your other leg straight
and then let your hips sink as close to the ground as they can
obliviously just go as low as you can
it's not realistic to go all the way to the ground unless you already have your full middle splits
we are now going to repeat that stretch bending the other leg
next we're going to stretch out your hamstrings
by rotating your hips towards the straight leg
and then reaching towards that leg while keeping your front foot flexed
for the next stretch bend the front leg so that your shin is perpendicular to the ground
while straightening out the back leg to go into a lunge while reaching up
we are going to repeat those last two stretches on the other leg starting with the hamstring stretch
next go into the lunge on this leg
you can now come out of your lunge and then step your feet together
and from this position we're going to roll up to arch back five times
during this you should be feeling a stretch in your hamstrings when reaching forward
and a stretch in your back when arching backwards
on your last roll up go into a full backbend if you can
and we're going to hold this or if you can't do a backbend just hold the arching back position
I do have a quick stretching routine designed specifically for getting your backbend as well
so I will leave that linked in the description if you want to add that on after doing this routine
now reach forward as far as you can and straighten out your legs
again to stretch out your hamstrings even further
once you are in this position we're going to bend one leg at a time
while going up on your toes five times per leg
next reach one arm towards it's opposite foot or knee
and then reach up to the side
repeat the same stretch reaching to the other side
and now let your head sink as close to the ground as you can
for the last couple stretches you will need to go to a wall
once you are close to a wall go into as deep of a split as you can against the wall
if you're a beginner it is totally fine if you are no wheres close to a split yet
just go to where it takes you to feel a stretch
or if you're more advanced you can step the foot on the ground
further away from the wall to go into an oversplit
we're now going to repeat the wall splits on the other leg
this is our final stretch so if you want to stretch for longer
make sure to stick around until the end for another routine
and I will leave some other options linked in the description as well
I recommend doing this routine daily or at least three to five times a week to see results
or you can also swap it out with some of my other stretch routines
by following my weekly stretch plans that I will be posting every Sunday on my community tab
and also on my Instagram
I really hope you enjoy doing this stretch challenge and I cannot wait to see your results