hey guys it's Mary welcome back to my channel today we have a full body
stretch routine get a yoga mat get some water and you can follow along with me
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I post a new video so let's get into my stretching routine let's stretch out the
shoulders get them warmed up we're gonna do forward circles reach all the way up
bring them forward one reach all the way back all the way up to three good two
more four and one more five and now let's reverse shoulder circles 1 all the
way up extend all the way back squeeze those shoulder blades three four and one
more perfect now let's stretch out the shoulders we're gonna grab the opposite
elbow to the opposite shoulder hold angle hold for 30 seconds start out for
10 seconds if it's tough but for a nice good stretch to stretch out all those
muscle fibers 30 seconds at least so just breathe relax feel that stretch
when you feel nice and warm you can even pull for a bit of a deeper stretch
same thing let's grab the other side stretch up those deltoids we're gonna
grab and pull the opposite elbow to the opposite shoulder we'll just hold
feel free to pull it in a little deeper deep breath in as you pull deeper in
just a few more seconds
already moving down the body let's stretch out the triceps we are going to
bend the elbow to reach the middle of your back
I'm gonna grab using my opposite hand and grabbing just below the elbow
and let's hold that same thing try to hold for 30 seconds so as I'm grabbing
I'm pulling the elbow down to my head I'm feeling a nice tricep stretch right
in that area
hold a couple more seconds here
okay we're gonna shake it out same thing grab feet opposite elbow reach the
middle of your back pulling the elbow to our head I'm going to feel the stretch
aim for 30 seconds again
now let's take an upright stance we're gonna have our feet why we're going to
stretch out our sides our obliques so hands on the hips we're gonna reach and
just gently roll over to the side let's hold this for 30 seconds again you're
gonna feel a nice stretch over here keep the core nice and tight this arm
can reach over and you can inhale and exhale for an even deeper stretch
all right shake it out same thing reach up high and bend to the other side and
reach
big breath in exhale reach deeper
all righty I am nice and stretched out here moving down we're gonna stretch out
the hamstrings the back of our legs right here same stance we're just gonna
pivot the hip push the bottom back hold the opposite elbows
feel the stretch and just gently rock side to side
you can inhale and exhale to get a little deeper so you're gonna really
feel the back of the leg stretching here
now let's bring the stance in we're going to keep stretching out the
hamstrings they are so important in skating and spirals I'm gonna turn to
the side just reach forward feel the stretch in the hamstrings I can touch
the ground here no worries if you can't you can modify by touching your thighs to
your knees or your shins I'm trying to keep my knees straight but you can have
a soft Bend as well
so we inhale to prepare for the stretch and exhale to get deeper from here if
you are feeling up to the challenge lift your leg up into a spiral and
let's hold for 30 seconds
try to keep your upright knee locked and your toe turn out to the side
let's repeat the same thing on the other side it's common for one leg to be
stronger than the other no worries at all
and I think of balancing on my big toe here good job guys let's keep the
stretching going we're going to stretch out our quads these muscles right here
we use them so much for jumping gotta keep them nice and limber for our
singles doubles and triples so we're just gonna grab the ankle bend the knee
I'm gonna pull our foot to our bottom so you should feel a nice stretch just
right in front of the leg down here you can play around with your arms too if
you'd like feel free to pull up towards the bottom a little bit more for a
deeper stretch okay switch the other side
feel free to use the arm to balance or play around with the arms
all right we're gonna bring it back to the ground just gonna have both legs
forward point the toe and reach stretch out the hamstring here
feel free to grab the toes if you would like for a deeper stretch you can grab
that ankles to to make that easier
inhale and exhale to get deeper into a butterfly position we're gonna bring our
feet together gonna make a little kind of a frisbee shape with our legs we can
hold our ankles or our feet our knees or to the side cores tight I'm going to try
to press the knees down towards the mat I love this movement it's a very nice
hip opener good for our spread eagles and ina bauers so on and so forth
keep pushing the knees down to the mat
now let's head into our pigeon stretch just gonna rotate to the side bring our
knee into the hip so opposite knee opposite hip leg is extended back I'm
just going to hold this is a nice hip flexor stretch I really feel this in
here I feel this stretching my lower back as well I'm gonna start off keeping
the chest nice and high for a deeper stretch you can lean towards the mat
let's repeat on the other side bring the foot towards the hip
I'm gonna relax into the mat you're gonna get a little deeper now we're
gonna get into a lunge position just gonna push the hips slightly forwards
and feel a nice stretch so the knee stays behind the toes I'm feeling a nice
stretch here
my toe is back nice and flat I can lean back too to get a bit of a deeper
stretch
I can also reach grab my toe and feel a deeper stretch there same thing let's
repeat on the other side and get a little deeper
get back
you can also reach back for our toe now we're going to make a V with our legs
we're going to feel a nice hip and in your thigh opener here just like lean
forwards
keep reaching over more in check our finger tips for getting deeper
now I'm going to bring it back to the grounds bring the knee to the chest and
hold
feel the stretch get a little deeper
we're going to get it a little deeper I'm gonna grab our leg and pull in feel
a nice stretch there
get a little deeper
bringing the knee in the chest either leg
and reach
you can hold on here that's easier hold up here
again another nice hamstring stretch
we're gonna flip it around stretch out the back lift up the chest press our
hips and thighs to the ground pull the shoulders back try to lengthen the spine
and relax this is going to be good for our spirals and laybacks
a little deeper
now let's relax into Child's Pose our knees going to be wide our big toes are
touching we're just going to bring it to the floor reach the arms or relax the
back stretch out the shoulders here
thanks so much for us you guys hope you guys enjoyed my stretching routine good
I plan on posting more for laid-back spires hip openers etc this is just a
general quick stretch everything out be sure to LIKE subscribe and save hit the
bell for notifications and see y'all next time happy skating