(upbeat music)
- What's up Thenx Athletes.
It's Chris Heria and welcome to another video
of Official Thenx.
Today I'm gonna stretch out your entire lower body
from your quads, hamstrings, glutes, calves.
Hip flexors are abductor and the adductor
and even your ligaments and tendons as well.
And this is a routine that you can do every day,
every morning, after your workout or even on your rest days.
Now, stretching is super important.
It keeps your muscles flexible, strong, and healthy.
Improves your mobility, your recovery, your performance,
while you're working out and so much more,
which will give you way more results in the long run.
Now there's two main types of stretching.
That's gonna be dynamic and static stretching.
Dynamic stretches are not held for a long time.
And they're done before your workout.
Dynamic stretching promotes healthy blood circulation
and prepares your body for the workouts at come
as well as decreased muscular tension.
Now static stretches,
which are the stretches we'll be doing today
are held for time and they're done after your workout.
You don't want to do static stretches before you work out,
because if you're holding stretches,
that's gonna reduce the power in your muscles
just as if you were to overstretch a rubber band
for a significant amount of time,
when it comes back, it's not gonna have the same elasticity,
which is something that you want to have
during your workout.
But static stretching not only improves
your range of motion,
but it also helps your muscles to recover faster.
Allow you to train the muscle again sooner,
which will lead you to faster and stronger muscle gains.
So with that said,
this static routine we're doing today is gonna be great
to do right after your workout or on a rest day.
So if you're ready to get started,
all you're gonna need to do is make a little bit of space.
We're not gonna be using any equipment at all.
So just relax,
get comfortable and get ready to follow along.
We're gonna start off stretching our hamstrings
and a bit of our calves.
So lets put our feet together, comfortably, relax,
and just go down, keeping your legs straight
as low as you can go.
We're gonna hang out right here for a good 20 seconds.
Now if you can't go that low, just relax your breathing.
Breathe in.
When you exhale, try to relax and go lower.
(exhaling loudly)
Three.
Two.
And one.
All right.
Now let's cross our legs over
and now we're gonna emphasize on our calf and our hamstrings
from the leg that's in the back.
Just relax.
Make sure you're breathing, comfortably.
Three.
Two.
One.
Let's switch.
Cross over on the other side.
Come back down.
Inhale.
And as you exhale, go lower.
(exhales loudly)
Three.
Two.
And one.
All right, let's come back up slowly.
I'm gonna put our legs open.
And we're gonna come right down the middle.
Just relax.
Spread our legs straight.
You can open up even wider, go for it.
Five.
Four.
Three.
Two.
And one.
To one side.
Remember, if you can go lower, breathe in and exhale.
(exhaling loudly)
Go lower.
Three.
Two.
And one.
Let's switch to the other side,
nice and slow nice and comfortable.
See, I have my opposing arm, I'm pushing down on my quad.
So I can really get that stretch.
Five.
Four.
Three.
Two.
And one.
Let's come right back down to the center.
We're gonna bend our right knee first
and lift our opposing leg up.
In here, let's just hold this position.
Make sure that your foot is flat on the ground.
Three.
Two.
And one.
Now from this position, we're gonna roll.
Roll, roll, roll, roll our foot.
Into this position.
Now if you can,
bring your back up and straighten your body.
Three.
Two.
And one.
Let's come back down.
And we're gonna roll again.
Now we're gonna switch sides.
We're gonna climb up, foot down.
This foot comes out now, keep this foot flat on the ground.
The flatter this foot is the more you're stretching out
your achilles tendon, your calves.
Three.
Two.
And one.
Now let's roll over, roll,
move back up.
If you really push in, you're gonna feel the stretch
in your glutes, your hamstrings as well.
Three.
Two.
And one.
All right.
Let's go ahead and sit down on the ground.
We're gonna start off putting our heels together.
Holding this close.
You can hold by your ankles and use your elbows
to push down.
Really opening up those hip flexors, hip abductors.
Three.
Two.
And one.
All right, let's put one leg straight.
So I'll tuck this one in as much as possible.
You hold your ankle, that'll allow you to stay more forward.
Just relax, breathe.
Three.
Two.
And one.
Then switch, put the right leg out this time.
So I'll hold this ankle pushed down my elbow
and I'll hold this ankle so that I can get down lower.
Three.
Two.
And one.
All right.
Let's put all feet in front of this time.
Now we're gonna collapse forward.
Hold onto your ankles tight.
That will allow you to stay forward.
Now this is a great one to regulate your breathing,
breathe in through your nose and on the exhale go lower.
(exhales loudly)
Three.
Two.
And one.
All right.
Now lets emphasize on our glutes and across our leg.
Put your heel up and then push your face closer to your leg.
Breathe and relax.
Three.
Two.
And one, let's switch.
This leg, it's not as flexible.
It's more work.
Three.
Two.
And one.
Alright, I'm gonna take a different position now.
So from a push-up position like this,
we're gonna bring one leg, put it to the opposing side,
bring your leg down.
Let's sit down right one it.
You should really feel this on your glutes.
Don't forget to breathe and exhale
and go lower and more relaxed.
Three.
Two.
And one.
Sit up.
Just gonna hold this for like 10 seconds.
Five.
Four.
Three.
Two.
And one.
Let's switch.
Relax, hold it for a good 20 seconds.
Three.
Two.
And one.
Stretch in.
Up.
Five.
Four.
Three.
Two.
And one.
Okay, let's come right back this position.
We're gonna lean back.
Three.
Two.
And one.
Let's come up slowly.
Start to lean forward in line in the ground.
Then we're gonna stretch back.
Five.
Four.
Three.
Two.
And then one.
All right.
Next we're gonna go into the frog position.
So you wanna put your knees out, legs out as well.
And come down to your elbows and relax in this position.
If you lean back, you're gonna feel more of this stretch.
Regulate your breathing and relax.
Three.
Two.
And one.
All right.
Slowly get out of this position.
Sit on our butt real quick.
Take one leg, put it behind, just like this.
And we're gonna try to lie down slowly.
On slow.
This is one of my favorite stretches.
We'll hold each side about 20 seconds.
Three.
Two.
And one.
All right, come back up.
Nice and slow.
Bring that leg in.
We're gonna switch sides.
Bend it out, come down nice and slow.
Three.
Two.
And one.
All right.
Let's go ahead, bring the leg up.
We are almost done here.
And from this position,
I'm gonna cross over, starting with our right leg.
Put your elbow on the opposing side
and really try to twist.
You should really feel it and your glutes.
And of course you can be feeling it in your back as well.
But today we're emphasizing on our legs.
There we go.
Three.
Two.
One.
All right, let's switch.
Cross the other one over and twist.
Relax, breathe, (indistinct) inhale,
exhale, and really give it more twists.
Get deeper in that stretch.
Three.
Two.
And one.
All right.
We are just about done.
Let's stand up.
We're gonna finish off with our quads and calves.
If you're a well-balanced,
you can use the side of a wall if you need to.
Grab one leg, and we gonna hold.
Three.
Two.
One.
So we gonna switch.
Really pull that foot back.
I wanna feel your quad really stretching.
Five.
Four.
Three.
Two.
And one.
All right.
We're down to the last stretch.
We're gonna finish off our calves right here,
and you can use a wall for assistance.
You'll bring one leg back with the heels flat on the ground,
and really pushed back into the heel.
You're gonna feel it all in your calf.
Now, if you do have an elevated surface,
one way that I find it works even better
to get a better stretch is to put the ball of your foot
on top of an elevated surface,
heel on the ground, and really push in,
getting closer and closer to the wall.
Oh, this I feel way more,
but of course, if you don't have an elevated surface
to step on, you can do it without an elevated surface.
The first way I showed you.
Five.
Four.
Three.
Two.
And one.
Shake that off, do a little circle.
Let's move to the other one.
So you want that heel down on the ground,
and pushing really close.
You wanna make sure this leg is relaxed as you push closer.
Three.
Two.
And one.
All right.
That completes a static stretching routine
for your entire lower body.
You're able to follow along and you've got a great stretch.
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Mad love, and peace out.
(upbeat music)