G'day everyone welcome back to another exercise video what we're going to be
doing in today's exercise video is a quick and simple stretch routine for you
to do every evening that will help you improve your flexibility and will help you
feel better and move better also okay so enough chat let's get straight into it
we're going to start by being seated in our chair as you can see I'm already
doing we're going to start in an upright posture as we always do with our
shoulders back and down we're going to work or stretch the muscles of our shoulders so
placing your arm out in front crossing it over your body getting your other arm
and you're hooking it in hugging it into the body just like I've done now
keeping that arm straight
we're going to hold it for 30 seconds
maintain that upright posture
excellent work
15 seconds to go
and
ten
nine
eight
seven
six
five
four
three
two
and one
great work let's do the same thing on the other side
crossing that arm across your body
using the other arm to hook it over and hugging it in
to your body
excellent work we're holding for 30 seconds
20 seconds to go
maintain that upright posture
feeling the stretch in your shoulder
and let's go for ten
nine
eight
seven
six
five
four
three
two
and one
great work shaking out those arms
taking a deep breath in
and out
okay now we're going to stretch out our hamstrings we're sitting up tall coming forward in the chair
placing one leg out in front with your toes facing the ceiling
you're maintaining that upright posture
placing your hands on your hips
now what you're going to do is just keep that chest upright that back straight
with your toes facing the ceiling you're
just going to come as far forward as you feel comfortable
feeling that stretch in the back of your legs
we're holding for 30 seconds
so we got 20 seconds to go
excellent work
feeling that stretch making sure your toes are still facing the ceiling
and ten
nine
eight
seven
six
five
four
three
two
one
excellent work now let's do the same thing on the other side
legs straight toes are facing the ceiling
you're seated in that upright posture
shoulders are back and down chest up back straight
let's lean forward feeling the stretch in the back of the legs
your toes are still facing the ceiling
excellent work coming as far forward as you feel comfortable
feeling that stretch
we got 20 seconds to go or just under 20 seconds
and
ten
nine
eight
seven
six
five
four
three
two
and one
excellent work sitting up taking a deep breath in
and out
okay now we're going to stretch out our spine again
we're in that upright posture we're placing one hand up like this if
you have trouble getting your arm into this position just place it by your side
what we're going to do from this position is just lean directly over to one side
feeling that stretch in the spine and down your side
that's being stretched over
excellent work
maintaining that upright posture don't come forward directly to the side
okay let's hold for 20 seconds
excellent work remember to breathe don't hold your breath
and ten
nine
eight
seven
six
five
four
three
two
and one
great work let's do the same thing on the other side sitting up nice and tall
bringing that arm up again if you can't do it
you can't lift your arm all the way up just leaving it by your side
we're going to come over
as far as we feel comfortable to the side feeling that stretch
keeping that body upright
excellent work 30 seconds
relaxing into it don't hold your breath
great work
15 seconds to go
and ten
nine
eight
seven
six
five
four
three
two
and one
great work coming up taking a deep breath in
and out
okay standing up behind your chair now
okay so once you're standing up behind your chair we're going to get into a
split stance position
just like I'm doing here
with your toes facing the front we're going to stretch out the muscles at the front of
our hips and our quads as well the muscles at the front of the thighs
we're going to hold onto the chair with both hands
we're going to bend that
front knee on the back foot we're going to come up onto the toes
just like this
from this position what we're going to do is make sure our hips are tucked under
so they're not out like this they're tucked under
and then we're just going to have equal weight through both legs
holding onto the chair we're just going to drop
that
back knee a little bit until we can feel the stretch in
the front of our thighs front of the hips and down the leg
okay and get yourself into the right position until you can feel the stretch
making sure you're in that upright posture
your hips are tucked in and let's hold this for 30 seconds
so we got about 20 seconds to go
standing up nice and tall not leaning over
in that upright posture and your hips are tucked underneath
and let's go for ten
nine
eight
seven
six
five
four
three
two
and one
excellent work shaking out those legs
now if you don't get the stretch the first time play around with your position
with your hips underneath your legs in the right position
until you can feel that stretch in the front of your leg
okay let's do the same thing on the other side standing in the split stance
toes are facing the front
holding onto the chair let's bend that front knee
coming up onto the toes of that back leg
and then we're going to drop that back knee down making sure the hips
are tucked under
feeling the stretch in the front of that thigh
excellent work
let's hold this for another 20 seconds
shoulders back and down
don't hold your breath remember to breathe
relax into the stretch
and let's go for ten
nine
eight
seven
six
five
four
three
two
and one
great work coming up shaking out those legs
alright let's finish off with some hip circles now just
bringing your leg around in circles like this
nice gentle movement
you're not forcing it
just gentle movement relaxing bringing that leg through
and let's go for three
two
and one
great work let's do the same on the other side
coming around in a circle
not forcing the movement
nice gentle circles
just letting it come around
and three
two
one
great work shaking out those legs
okay let's keep the legs straight let's just do some gentle leg swings now
again not forcing it nice gentle movement through
and let's go for three
two
and one
great work on to the other leg doing the exact same
thing keeping that leg straight
bringing it back and forth
nice gentle swings
and three
two
and one
great work bring that leg down shaking out the legs taking a deep breath in
and out
and we're all done for that quick and
simple stretch routine that you can do every evening I hope you enjoyed it
now for more exercise videos to help you improve your health and
fitness subscribe to this channel and if you did like this exercise routine make
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I'll catch you again soon for another exercise routine everyone I'll see you then