- What's up, Casi Davis here.
And welcome back to another Thenx video.
Today, I'm gonna take you through
a 10 minute stretch routine
that you can do every day for muscle recovery.
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There's many reasons why
getting a good stretch every day
is super important.
For starters, stretching increases your flexibility
and incorporating it into your daily routine
can reduce risks of injury
from muscle strain due to muscles being too sites.
Also stretching increases your blood circulation,
which reduces lactic acid buildup
and helps relieve muscle soreness.
And because stretching allows
blood to flow through your body,
the nutrients in your blood
are being carried and spread out
through your body as well.
And that's why it's so important
to stretch every day.
Today, I'm gonna take you through
an eight minutes stretch routine
that you can do from
the comfort of your own home anytime.
So if you're ready to get started,
make sure to download the Thenx app
from the App Store or Google Play Store.
Go to the YouTube section
and let's get started.
The first stretch we're gonna get into
is shoulder stretches.
We're gonna do each arm for 20 seconds.
So what we're gonna do
is pull our arm across our body
and stretch our shoulder
with our opposite arm.
We're gonna be doing this for 20 seconds.
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All right, last five seconds.
Five, four, three, two, one.
Now let's switch sides
and use the other arm
to pull it towards your body.
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Five seconds left.
Five, four, three, two, one.
Now, the next stretch we're gonna do
is tricep stretch.
So you want to lift your arm up
and then push back with your other arm on your elbow.
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Make sure to hold each side again for 20 seconds.
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Five seconds.
Five, four, three, two, one.
Now switch arms.
Make sure to pull it back with your other arm.
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Five seconds.
Five, four, three, two, one.
The next exercise we're gonna do
is standing toe touches.
So just put your feet
about shoulder width apart
and reach towards your toes.
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This stretch really works your hamstrings.
So make sure you're feeling
the stretch in the back of your legs.
It's also helpful to give a little
light pulse as well, too,
to really get the blood flowing
and increase your stretch.
Five, four, three, two one.
All right, now we're gonna put our feet together
and go right back down.
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Again, you can do a light pulse.
Really feel the stretch in your hamstrings.
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Five, four, three, two, one.
All right, the next check we're gonna do
is the standing quad stretch.
And we're gonna do it for 20 seconds on each leg.
You want to grab your foot
and point your knee towards the ground.
Really feel that stretch in your quad.
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Five, four, three, two, one.
All right, let's switch sides.
Again, hold your foot
and point your knee towards the ground.
Really feeling that stretch in your quads.
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Five, four, three, two, one.
All right, the next stretch we're gonna
get into is a lunge with a reach.
So what we're gonna do now is place
our left leg forward and our right leg back,
getting into a long lunge.
Really feel the stretch in your hip flexor,
place your right hand down to the mat,
your left hand up,
and twist and turn.
Look towards your hand.
Again, you can also pulse
to really feel the stretch.
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Five, four, three, two, one.
All right, let's switch sides.
Your hand down to the mat.
Bring your other leg up
and your right hand up,
and twist and look towards your hand.
20 seconds.
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Five, four, three, two, one.
The next stretch we'll be doing is pigeon pose.
So you want to just cross your leg
in front of your body
and lay your back leg down straight.
Really reach your back up
to feel that stretch in your glute.
You should feel the stretch in your glute.
Make sure to breathe, in and out.
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Five seconds.
Five, four, three, two, one.
Now we're gonna switch sides.
Bring your other leg across your body.
You really want to make sure
the front leg is parallel to your body.
Hands in front.
Really feel that stretch in your glute.
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All right, five seconds.
Five, four, three, two, one.
The next stretch we'll be doing
is the figure four stretch.
So you'll place your left leg on your right knee.
Grab underneath your right leg,
lean back and pull it towards your body.
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You can pull your leg towards your body
and also, for an additional stretch,
you can place your left hand
on your left leg on your knee
and push it out.
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Five seconds.
Five, four, three, two, one.
Let's switch sides.
Right leg over your left leg.
Grab underneath your left leg
and pull it towards your body.
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Again, if you want that additional stretch,
push out on your knee.
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Five, four, three, two, one.
The next stretch we're gonna do is downward dog.
Place your feet flat on the mat if you can
to really feel that stretch in your hamstrings.
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Make sure to take a deep breath in and out.
We're gonna hold this for 30 seconds.
You can also move your feet back and forth
to get an additional stretch.
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Five, four, three, two, one.
Now, let's transition this right into upward dog.
Hips go straight to the mat.
Head goes up towards the ceiling.
Toes flat, you should really feel that stretch
in your lower back.
We're gonna hold this stretch for 30 seconds.
Make sure to breathe in and out.
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Five, four, three, two, one.
All right, now we're gonna get into our last exercise,
which is the seated torso twist.
You want to cross your leg over the other,
and take your opposite arm and push.
Each side 20 seconds.
Really make sure to feel
the stretch in your lower back.
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Five, four, three, two, one.
Now let's switch sides.
Cross your other leg over.
Make sure to push your knee
for that extra stretch.
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Five, four, three, two, one.
So that's it.
That completes our full 10 minutes stretch routine.
If you still feel like
you need an additional stretch,
you can do this routine one more time.
Thank you so much for watching.
If you enjoyed the video,
make sure to smash that like button.
Leave a comment in the comment section below
and let us know what you want
our next video to be about.
And make sure to share this video with a friend
who needs a good daily stretcher routine.
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and for more of my content throughout the week,
make sure to follow me on Instagram @CasiDavis.
And don't forget to subscribe to my YouTube channel
at YouTube.com/CasiDavis
where you can find more of my workouts
throughout the week as well too.
So thanks again for watching
and see you guys next Sunday.
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