Hey guys it's Anna and today we're going to be doing stretches
for leg and hip flexibility
which will help you improve your leg holds, tilts, front splits,
middle splits and more
if you've been subscribed for awhile you would know that
every summer I do a stretch challenge
so I challenge you to do this routine everyday for 20 days
to see how much your leg and hip flexibility will improve
for the chance to be featured at the end of any one of my videos
just share your results with me by using the #annamcnultychallenge
on Instagram or TikTok
once we finish this 20 day challenge I will be posting a new one as well
so make sure that you're subscribed so you don't miss out on
any of my upcoming videos
and with all that said let's go ahead and get started with the stretches
to start step your feet out into a wide stance and
we're going to reach up and down five times
during this make sure you're keeping a flat back and if you
can't reach all the way down to the ground
just do the modifications shown on the left side
I will be showing modifications throughout this entire stretch routine
so don't worry even if you're a complete beginner to stretching
you can still follow along and improve with this routine
during this you should be feeling a good stretch in the hamstring of your front leg
after your fifth one we're going to hold the reaching down position
so you can either try to reach for the ground or your leg
whichever your current flexibility level allows
if you're a beginner and reaching for your leg every time you do this routine
I want you to try to walk further down your leg
until you can eventually reach all the way down to the ground
if you can already get all the way down to the ground
and want a deeper stretch
bend your arms to push your elbows towards the ground
bring both feet together into a downward dog position
and then step your opposite foot forward
to repeat the five reaches with your other leg in front
on your fifth one we're going to hold the reaching down position again
rotate your legs to face the front and we're going to do five
side lunges going down as deep as you can
after your fifth one we're going to hold the side lunge
as low as you can go fro 20 more seconds
sit down and pull the bent leg of your lunge in to meet the straight one
once you're sitting in this position reach over top of the straight leg
you can now come back up and then reach over top of the bent leg
for the next stretch we're going to do a straddle reach or if you're
more advanced you can try to do a lifted leg straddle
like I'm demonstrating on the right side
next we're going to repeat those five side lunges we did earlier on the other leg
now hold the side lunge
as you probably guessed we're repeating all of the stretches
we did before on the other leg to keep both sides even
so next up is the straddle with your leg bent in reaching over top of the straight leg
come back up to reach over top of the bent leg
and now go into either a regular straddle reaching to the other side
then you did last time or a lifted leg straddle
next lay on your back as we're going to do a laying leg hold
so to do this stretch grab onto either your ankle or knee
and then pull your leg as close to you as you can
during this stretch it's important to make sure that you're keeping both legs as straight as possible
bend the bottom leg and then place the top ankle over top of it
and then try to pull your legs in towards your chest
to feel a stretch in your hips
if you'd like you can straighten the bottom leg but if that's too much of a stretch just keep it bent
we're now going to repeat the laying down leg hold on your other leg
go into the laying hip stretch on this leg
from your back roll onto your side and we're going to do a leg hold in this position
just pull your leg as far as it takes for you to feel a good stretch
we are now going to repeat this laying on your other side
after this stand up for the last few stretches
these standing stretches we're going to do are great for improving your leg flexibility fast
and we are so close to finishing this routine so don't stop now
for the first standing stretch pull your leg as high as you can to the side
we are going to hold each of these standing stretches for 20 seconds
if you have something near by like a wall or a chair
that you can hold onto to keep balance
I definitely recommend doing that so you can pull your leg as high as possible
rotate your hips to lift up your leg directly in front of you
during this stretch make sure that you're keeping your legs as straight as possible
and finally we're going to do a scale so basically grab onto your ankle
and then lift up your leg from behind
to finish this routine we're going to repeat those three stretches on your other leg
starting with pulling up your leg to the side
now lift your leg up to the front
and finally lift your leg up to the back
I hope you enjoyed this stretch routine and the 20 day challenge along with it
don't forget to give this video a thumbs up if you liked it
and you can also subscribe to my channel by clicking here
to watch my most recent video just click here
and today's flexibility transformation feature goes to lilys_contortions
on Instagram. Bye!