hey guys welcome back I'm Heather Robertson and today we're slowing things
down a little bit if you've had a crazy stressful busy week or you've just been
working out really hard this video is for you we're focusing on a full body
stretch today stretching is one of those things that I always tell my clients
it's so important to do but for some reason I never take my own advice I
don't spend the time stretching before or after my workout sometimes I do but I
never spend enough time and then I'm always whining and complaining when I
can't get out of bed in the morning because my muscles hurt now I am NOT a
flexible person by any means I have very tight hips and my lower back is quite
tight I actually sit at a desk for most of the day when I'm not working out or
filming these videos so things tend to cramp up which is why I really should
start taking my own advice and stretching on a day to day basis so just
follow along as I run through this routine if there are any movements or
stretches that are causing you any type of pain be sure to stop immediately you
don't want to push yourself and you don't want to cause any sort of injury
okay we don't need any equipment today guys just an exercise mat or a soft
surface to work on so just follow along we're getting started right now okay
we're starting flat on our back in a nice morning stretch hands straight up
overhead you're gonna grasp onto that right knee, give it a
little tug inwards opening up that right hip. Keep your shoulder blades flat
on the mat and make sure you're taking deep breaths in and out through the nose. All right let's
bring the left leg up to open up that right hip even more keep the shoulder
blades on the mat and gently pull that left leg in towards you
let's cross it over dropping that right knee towards the floor extending the
right arm and turn your gaze towards your right hand feel a nice stretch
through the lower back
moving into a quad stretch here you're gonna bend that right knee tucking your
foot under your glutes leaning back on to either the palms of your hands or
your elbows whichever is more comfortable
curling up into a ball here we're just gonna take some deep breaths squeezing
those knees in towards the chest
and opening up we're going to move into the left side here starting with a left
knee tug
now lift that right leg up to get an even deeper stretch through that left
hip drop that left knee down to the ground left arm extends out to the side
turning your gaze towards your left hand don't forget to keep breathing through
all of these movements
let's get that left quad now tucking the foot under and leaning back okay getting
into a seated cross-legged position we're gonna bend to the side extending
the arm overhead getting a nice stretch through the right side bring your gaze
up towards the ceiling switch to the other side here giving a nice stretch
through the left side of the body
let's stretch out that neck tilting your head to the side just place your hand on
top of your head just applying a slight amount of pressure to get a good stretch
through the side of the neck and switch sides
Time to target those triceps you're going to bring your right arm up and over
keeping your elbow pointed up to the sky using your other hand to apply just a little
bit of pressure getting a nice stretch through the tricep. switching
sides
We're gonna open up that chest by placing the hands behind the head applying a
little bit of pressure to the back of the head and bringing the elbows out
wide. Ok flipping over here we're getting into our Child's Pose
Toe's together knees are wide apart you're gonna stretch your arms forward
take some really deep breaths here and try and sink lower and lower into those
hips moving into the Cobra pushing up through the palms of your hands getting
a nice stretch through that lower back and abs bring your gaze up to the ceiling
we're gonna push back into our downward dog
Keep your legs straights feet flat on the floor if possible and try and bring your
chest as close to the thighs as you can
Walk those hands in and we're gonna peddle out our hamstrings so one at a time
straightening and bending the knee and now my favorite move is the forward fold
just let yourself hang in this position
and then we're going to slowly roll up bring the arms straight up overhead
bring your gaze back and move into a very slight back bend. And that's it my
friends we are done! All right guys that's it for today thank you so much
for joining me I know I feel a million times better when I make the time to
stretch I don't know why I don't do it more often
seriously if you have a friend that's been working their butt off or they've
been sitting at a desk all day and they're feeling stressed and tired and
sore make sure you share this video with them because a daily routine like this
can be so helpful in improving flexibility and de stressing if you liked
today's video don't forget to give it a thumbs up and please subscribe to my
channel because I'll be posting new workouts here every week and I don't
want you to miss one enjoy the rest of your day guys and I will see you next
time