what is up guys welcome again to my channel on this video I'm going to focus
again on flexibility but it's going to be different from last video so last
video was a flexibility routine that you can follow along and do several times
per week maybe every single day the video was a little fast I know that next
time is going to be a real-time so you guys can follow along with me but this
video is going to be a little bit different in a sense that I'm going to
show you seven stretches my top seven stretches that I think everyone should
or must actually be doing every single day this seven stretches are some
stretches that you can incorporate in your flexibility routine but these are
more stretches that you want to be doing throughout the course of the day because
we fall into many positions that close her body up such as sitting the
roundness of our shoulders when we laying down when we sleep for eight
hours after that you need to move your body you need to open up your body and
the more open your body is going to be the better you're going to feel mentally
and physically so I want to start teaching you guys flexibility in a very
basic way from the ground up and we start building up with a short routines
and more intermediary teens and their more advanced routines so the reason I
wanted to make this video is because these seven stretches I do it every
single day whenever I remember or whenever I feel they need to I'm gonna
explain why on each of the stretches and I hope you guys do the stretches as well
and you'll get a taste of what flexibility it's like that you don't
need to spend one hour two hours fertility flexibility routine per day
you can just be stretching throughout the day and keeping your body open at
all times so without further ado let's get right into the seven stretches the
first one is going to be a seated spinal twist so any spinal twist
will do but the reason I chose is a stretch and I do it several times a day
is because our spinal or spine we need to keep it healthy and the way
to keep it healthy is to move it on different directions that's why we fall
forward with back then but we also rotate and that rotation is super
important for your the health of your spine as well as you can help you with
digestion and like stomach pain just because you're twisted your body and you
are getting into those deep organs within your stomach so that's the first
one so as soon as you get up or before you go in to bed or throughout the
course of the day please take a moment to sit down it takes a couple seconds
twist to one side twist to the other side exhale when you go to the right and
Excel when you go to the left which brings me to the second stretch which is
going to be a hands behind the back shoulder opener or chest opener as well
with some neck flexion and neck extension so this is like a pretty
advanced stretch in in a sense that it's a combination of stretches but let me
break it down for you so you're gonna grab your hands behind your back you're
gonna send your shoulders back and down and you're gonna open your chest as much
as possible while sending your hands down at the same time you're also going
to add for your neck you want to add some side flexion diagonal and some
extension and the reason we're opening your chest is because the same reason I
just mentioned that we do so many things closing up we sit down even when we are
working our shoulders our feet tend to run forward and when we're sitting
eating we're always running forward so we need something to contrast that
that's why we are opening your chest we're like a can opener
like a back bending from on the back then the next one is going to be really
similar maybe more advanced it's also going to target the opening of your
chest and that's semi then standing same exact thing so back
then suppose leaves in your chest I'm braking from the middle back notes
from your lower back you're gonna put your hands near your lower back to
protect it bring your chest up and do a slight back then opening up your chest
now if you wanna take it one step further
bring your hands up and bring your hips forward to open up your chest even more
even more and then you want to add more I'm gonna add some site collection to it
so you're opening your chest opening those shoulders then bring in to one
side flexion instead of rotation and then collection to the other side what
this is going to do is to stretch all the side body from the lab and all the
side body from there right in a flexion status so the twist was more of a
rotation this one we're getting more into the collection because our dummy of
course this it would be tends to get super tight and we're gonna make sure
that we're opening our chest and the fourth stretch is going to be complete
opposite from what we're doing right now which is back bending and then we're
going to start doing forward orbit so you can either open up like I said a
back bending or you can forward for so the next one is going to be great for
your hamstrings as well for your through your low back or your upper back because
you're stretching all the entire back of your body so you can do it seated down
you can see we're standing up so it takes just five minutes and you just put
your feet shoulder-width apart you start folding with your back
straight and then you run your spine okay you can get your hands to your heel
move it to your foot or maybe to the floor and just relax there stretching
your hamstrings is super super important because you're gonna need that
flexibility for advanced movements such as the handsome press and any
variation for han-shan Prez is going to require that you have flexible
hamstrings if you not per se an obligation to have flexible hamstrings
but the more flexible your hamstrings are the easier your hands are going to
do support and the issue is going to be for you to press into a spiral Mountain
so definitely work on your hamstrings every single day so the next one is
another four fold that you can do it sit it down so you can be working at home
you can be at work and your computer and whenever you feel that your hips are
getting super tight which they do you're basically plates in your spine and
flexing your hip flexors for four hours on end sometimes hours without waking
we're getting up so next time you do that sit down put a timer maybe fifty
minutes work for like fifteen minutes straight and then do some stretches to
control with that and stretch your hip flexors for this stretch you want to be
sitting down you want to cross one leg over create creating like a 90 degree
angle with your legs and your shin and from there you're gonna fall forward
stuck in your belly in and you're going to feel the stretch right on the leg
that you have you you have folding right on the leg that you're folding on the
outer part of the hip do one side and then do the other side just a couple
seconds on each side should be enough then the next one is definitely one of
my favorite and it's definitely something that I do at least 10 times
per day which is squatting a low squat so I just go into a low squat and I sit
there not a lot of people can get into this position easily so the modification
we're going to do is put something beneath your heels and that's gonna
elevate you a little bit it's gonna make it easier so start by holding that and
eventually a star may start giving a smaller surface smaller surface until
you can put your food right flat on the ground coming to a low squat really
forces those to adapt and to be calmer stronger which
brings me to the last stretch with which is the complete opposite from the squat
so the squat compresses all the joints together let me mention that little ball
the next one is going to be a dead hang you need something to basically grab and
and hang it can be a full bar it can be the doorframe of your of your house this
doesn't have to be done every single day I recommend for you to do it one day
years one day no especially if you are not doing any type of pulling motion so
this is a completely different from the squat in a sense that you are elongated
your body completely so first we're compressing now you are letting gravity
and stretch your entire muscles so you don't want to be doing an active hand
where you put your hands down you actually want to relax completely into
the stretch with your head down and let gravity do the work brings you down
feeling heavy and make sure all those joints are decompressing your spine is
decompressing your wrist is getting a break and everything basically so there
you have it guys those are my top seven stretches that you should be doing every
single day to give your body open to keep your body healthy
so tomorrow remember maybe not go through seven through the seven
stretches with just one choose two and try to do it throughout the course of
the day and you're gonna feel that it's going to become a habit and you're gonna
start seeing flexibility in a different way so instead of all spending one hour
and a flexibility routine this is gonna come after but start slow start back by
stretching on little moments throughout the day keeping your body open keeping
your body ready to do any task that you may have to do during the day wake up to
a spinal twist if you're walking too much take your time and go to squat and
hold it for time if you're sitting for too long your your shoulders are closing
make sure you grab your back make sure you keep that book that chest open and
ready ready for the day so guys thank you so much for watching please if you
like the videos give me a thumbs up and please let me know in the comment
section what else you want to see on this channel and I'll
do my best to cover it in the future thank you