(gentle music)
- Hi, everybody.
Thanks for joining me today.
My name is Jordan.
Today, what I'm gonna be doing with you guys
is a 15 minute beginner, full body stretching routine.
So I'm gonna go ahead from head to toe.
Get you stretched out.
We'll start out with a couple minutes of warming up.
Just nice, easy movements.
Just get the blood flowing a little bit.
This would also be a great routine to do
after you get back from a walk
or after another workout when you're already warmed up.
And then if you do that,
you can feel free to skip my three minute warmup
and just go right into the stretching.
With this stretching routine,
this will not require getting up and down
off the ground at all.
We'll either be standing for everything,
or if you have a chair at home,
I am gonna be demoing some things seated on here,
as well as using this for balance.
So I do suggest that you have a chair nearby.
We're not gonna use it quite yet,
but we'll wanna have that handy.
And ready to go.
So right now I'm gonna have you just kind of walk
in place here, just to move those legs a little bit.
You can get those arms involved a little bit as well.
If you wanna make little laps around your house,
you could do that.
You don't have to stand in place here.
Just a little walking, nice and easy.
All right.
And as we continue to walk, so keep those legs moving.
I want you to take and circle those arms forward.
Nice and slow, big circles.
Work them through that full range of motion.
All right, we're gonna go ahead and reverse those arms
now to the back.
Nice and big.
All right. Keep walking here.
You're gonna go ahead and cross those arms
right out in front of you.
One arm over the top of the other.
All right, you can go ahead and keep those feet still.
Now we're gonna go ahead and take your head
tilted off to the side.
We're gonna do just a couple neck rolls
just right across the front of your chest.
Nice and easy.
Especially if you're a little bit tight there,
roll it out side to side.
All right, you can go ahead and release that.
Now we're gonna go ahead,
take those arms up above your head.
You're gonna raise that knee up.
Tap those hands to your knee.
Lift and lower down.
Lift, lower down.
Good.
Keep raising here.
All right, and if you're still feeling like you need
additional warmup at this point,
you can always pause the video.
Do all of that all over again.
Repeat it, rewind it.
You could walk around your house a little bit more
to get warmed up,
especially if you're doing this
right after you got out of bed.
If you've been up for a while, moving around today,
not a big deal.
But if you just woke up and you wanna do this,
I would encourage you to pause it here.
Do a little bit more.
Otherwise, we're gonna go ahead and get started.
We're gonna start with a neck stretch.
So just standing up here, nice and tall,
a little bend in those knees.
I want you to keep your shoulders relaxed down.
You're gonna tilt your head off to the side here.
Again, while you continue
to keep those shoulders relaxed down and hold it here.
You should be feeling this stretch
right across the side of your neck.
If you're not feeling the stretch,
I want you to go ahead and just take that hand
and just really gently just apply a tiny bit of pressure.
You're just gonna keep holding this while still bringing
those shoulders down, that's gonna increase the stretch.
Go ahead and switch over to your other side.
So we're gonna be holding all of our stretches today
on each side for 30 seconds.
I highly recommend when you are stretching on your own,
a minimum, bare minimum of no longer,
or less than 20 seconds when you're holding a stretch.
And I prefer 30, even up to 45 seconds,
to get the most benefit out of it.
Good.
All right, we're gonna go ahead and release that.
I want you to go ahead
and just gently look up towards the ceiling.
So just right here,
I don't want you to crank your head way back.
Just a little bit,
try to pull those shoulder blades back together,
really opening everything up here.
All right, you can go ahead and read these that.
All right, now we're gonna take both arms
up towards the ceiling right here.
You're gonna grab a hold of that wrist
and you're gonna pull that arm across your body.
While you're pulling here,
I want you to push those hips out, all right?
I don't want you to crank way over here.
It's just more of a lift up and then a little tip over.
You should feel that stretch all across the side
of your body, into that arm.
The thing other too as we're holding
all of these stretches today,
be mindful that you're breathing.
This is a good time to just kind
of shut that mind down a little bit.
Take some time for yourself, focusing on your breath.
All right, let's reach up.
And switch it over to your other side,
again, give that a little bit of a pole,
push those hips out and hold.
All right, you can go ahead and release that.
All right.
Now, we're gonna go ahead and take that arm
across the front of your chest.
It should feel this in through the shoulder
upper part of the arm.
Just like this.
And these stretches might feel like you're holding them
for a long time.
So I really encourage you
when you're stretching to set a timer
and watch it or do it along with a video like this.
'Cause a lot of times we underestimate the amount of time
we're actually holding a stretch.
Need you to go ahead and switch over to your other side.
All right, we're gonna go ahead and release that.
Now we're gonna go ahead and use the chair for balance.
We're gonna start with a standing quad stretch.
So you're gonna reach behind,
go ahead and grab a hold of that foot.
Heel comes in towards your glute
and you should feel this stretch right across the front side
of your leg here.
We're gonna hold this.
If you don't need the chair, that's fine too,
but it's here for you for balance as needed.
Good. All right, go ahead and release that.
We're gonna switch it over now to your other side.
Same thing.
Heel comes in, stand up nice and tall.
Stretching it out right here.
Perfect.
Keep holding here just a little longer on this side.
All right, let's go ahead, release that.
Now, we're gonna take those hands together behind your back.
So just kind of fold the hands.
If you can't actually reach the hands together,
maybe shoulder flexibility won't allow it.
You can just reach those hands in that general direction.
But if you're able to,
I want you to bring the hands together.
I want you to think about squeezing
the shoulder blades together,
pull it back, and then you can slightly
look up towards the ceiling as well.
Good, keep holding.
All right, you can go ahead and release that as well.
Okay.
Next one I'm gonna have you do.
All right, so for this,
we're gonna go ahead and stand with one hand
on the side of your chair.
We're gonna place all of the weight
on your outside leg, okay?
And then what I'm gonna have you do
is just take this other leg so that inside leg,
the one that's closest to the chair.
I want you to just kind of cross it over the top
just to make sure you don't have any weight on it.
If you wanna keep it over here, that's fine.
But make sure you don't have a ton of weight on that foot.
Then what you're gonna do is I want you to think
about pushing those hips out, away from the chair.
So automatically you should start to feel a stretch here
on this hip and outside of this leg.
And then what I want you to do is take that outside arm,
reach it up and over,
as you're still continuing to press that hip out.
So this one is a great stretch for this.
It's called your IT band.
So it runs from right here in your hip
all the way down to your knee here inside this area.
So all along the side here, a nice stretch for that.
It's a commonly tight muscle in a lot of people,
a good way to stretch that out,
as well as getting a nice stretch
all along the side of that body.
Good, continuing to push those hips out,
reaching up and over.
All right. You can go ahead and release that.
All right, we're gonna do the same thing now
on your other side.
So you can go ahead and flip it over.
Again, all of your weight is on that outside foot.
We're gonna cross that inside foot up and over,
our inside leg.
Then I want you to first press those hips out.
Once you're there,
you can take that top arm and reach it up and over.
All right, you can go ahead and release that.
Now we're gonna go ahead and stand facing the chair.
You could also use the back of a couch, table,
something like that.
You wanna stand a pretty good distance away from it.
And this one is just to kind of give a little release
to that low back, all right?
So from here,
I want you to think about pushing your hips back
and just reaching those arms forward
and you should feel that low back kind of stretch out,
and release right here.
You can just let that upper body kind of hang heavy.
And breathe.
All right, you can go ahead and come on up out of that.
We'll release it.
Now, I'm gonna have you go ahead and actually first,
we're gonna go ahead and stretch out those hamstrings.
So we'll do this standing.
So you just wanna surface to be able
to kick your foot up on top of.
Again, this can be the chair that you're using,
couch, a low table, something like that.
You're gonna kick your foot up on top of it here.
I want you to have those toes
up towards the ceiling, all right?
I want you to think about keeping your back neutral
as you kind of hinge that body forward a little bit.
This one you should feel in the backside of your leg.
Make sure that you're mindful on this one,
that you're not letting that back round at all.
We wanna keep everything neutral.
As far as that standing leg goes,
you wanna try to make sure
you have just a little bend in it, it's not locked out,
and you're just holding right here.
All right, you go ahead and release that.
We'll switch over, same thing now on your other side,
kick it up, toes are up and again, leaning forward.
Perfect.
All right.
We'll go ahead and release that.
All right.
Now I'm gonna have you take a seat on your chair.
This one is going to be to stretch your glutes out.
So for this one,
I want you to go ahead and take
and cross one ankle up over that opposite leg.
And we're just gonna sit up here, nice and tall.
And to deepen this stretch,
what you can do is just put a little pressure on the inside
of that knee as needed
to kind of open up this stretch a little bit.
All right. And last stretch here.
We're gonna go ahead and switch over to your other side,
and you can apply that little pressure here
to open up the knee a little bit more.
All right, and that's going to conclude everything.
Hopefully after all of this,
you feel nice and stretched out, head to toe.
Thanks so much for joining me today and have a great day.
(gentle music)