welcome to your nightly flexibility challenge do this every night to get
flexible and relax before sleep feel free to track your progress
in the comments and remember you need to stay consistent to see permanent results so
i challenge you to do this routine daily for at least 14 days let's get started
first sit with your leg straight out in front of you and then reach up and forward to grab
anywheres between your knee and ankle to start feel free to just go to the point where you feel
a light stretch it doesn't have to be as far as you can go yet as we are just starting
off the routine as we hold this stretch feel free to sink a bit deeper into it
now try to lower your chest even closer to your legs for a deeper hamstring stretch once you are
as far down as you can go try to lower your head as well if you can't go as low as i'm
demonstrating that is completely fine just do the modification on the left side as you
continue to do this routine every night you should notice that you can go deeper into the stretches
we are going to repeat that stretch one final time except this time with your feet flexed to
get the most out of the stretch grab onto your toes and try to pull your feet back towards your
torso we are going to hold it here for a few more seconds and then lean forward you can now
sink your torso and your head towards your legs to get the deepest stretch possible make sure
that your feet are together or if you find this stretch too intense you can separate your feet
next we are going to do some neck stretches starting with tilting your head to one side
switch to the other side now do two big head circles in one direction
and to finish off our neck stretches circle your head in the opposite direction
for the next few stretches place your legs in as wide of a straddle as you can do in your
straddle reach one arm to the leg opposite of it you are doing so well so far just think of
how relaxed and accomplished you will feel once you have completed this entire routine
you can now come up and then reach to the other side
for the next straddle stretch rotate your hips to one side and then reach over top of that leg
repeat the last stretch on the other side
now reach to the center
if you already have your middle splits you can also go into a middle split here
instead of a straddle i am currently demonstrating
a middle split on the right side and a straddle on the left side
next we are going to do front splits so just sink your legs as low down
as you can it's totally okay if you can't do the full splits yet
once you are in your best split lift up your arms to sink as slow as you can
still remaining in your split reach forward
and for our final split stretch on this side arch back as far as you can you can also keep
holding your split sitting up straight if you're not comfortable with arching back there's only a
few more minutes left of this routine so no point in stopping now you can do this
now go into a split on your other leg we are going to repeat the same
three split variations we did on the other leg starting with your arms up
reach over top of the front leg of your split
and now arch back or sit up straight in your split
for our final set of stretches you will need to start laying on your stomach
once you are laying on your stomach go halfway up into a seal stretch
and then twist your torso to one side
you can now twist to the other side
come back to the center and then go into a full seal stretch by arching back as far as you can
from your seal stretch sit back into a child's pose
i hope this routine was a great way to end off your day and i'll see you back tomorrow