Name: Playbook - Rosana Hernandez - 5 Minute Full Body Stretch
Uploaded: 2021-01-18T11:49:38.639Z
Duration: 5 min
Description: 5 Minute Full Body Stretch

Matt

This is a super quick and easy full body stretch that should be done at the end of every workout and can be done at home or at the gym! Lengthening tight muscles at the end of your workout is going to aid recovery and improve mobility. Remember 
that static stretching should never be done at the beginning of a workout because it brings down your body temperature and heart rate, which is the opposite of what we want before exercising.

Keep your leg straight and pull your ankle toward your head. Make sure the opposite leg does not come up from the ground or bend. Hold for 10 seconds on each leg. I like to flex and point my toes to target different parts of the muscles. You can also make circles with your foot.

Hamstring Stretch

Pull your leg out laterally and try to push the opposite hip bone into the ground so that your hips are not rotating. Hold for 10 seconds on each side.

Adductor Stretch

Extend your left arm and keep your left shoulder on the ground. If you feel your shoulder lift, hold the stretch and don’t pull further down. Straighten your left leg and pull it across your body using your right arm. Hold for 10 seconds and then repeat on the opposite side.

Spinal Twist

Bring your left foot across your right knee. Pull that knee into your chest. Hold for 10 seconds on each side.

Piriformis Stretch

Extend your back leg and bend the other leg in front of you. Bring your chest to ground. Hold for 10 seconds on each side.

Half Split

Rest your foot on a ledge, bar, or table behind you and stand close to it. You can hold on to something for stability. Engage your Glutes and thrust your hip forward while pulling your knee back. Hold for 10 seconds on each side.

Quad Stretch

Stand in a staggered stand and lean into a wall. Bring your front knee forward while keeping your back heel down. Hold for 10 seconds on each side.

Calf Stretch

Stand in a staggered stance placing your forearm on the edge of a wall. The opposite knee comes forward. Pull forward and rotate away from the arm that is on the wall. Hold for 10 seconds on each side.

Chest Stretch

Sit on your heels. Bring your chest down to the mat and extend your arms. Reach forward with your hands. Hold for 10 seconds.

Child’s Pose

Lay on your stomach with your arms bent and palms on the ground. Push yourself up from the ground keeping your lower body down. Lift your chest and look up at the ceiling. Hold for 10 seconds.

Cobra Stretch

Bring your arm overhead and bend at the elbow. Bring your other arm overhead and pull your elbow toward the opposite side. Hold for 10 seconds on each side.

Triceps and Shoulder Stretch

Bring your left arm behind your back and pull that shoulder down. Use the right arm to pull your head toward the right shoulder. Hold for 10 seconds on each side.

Upper Trapezius Stretch

5 Minute Full Body Stretch

At Home Glutes

I loved this! My heart was pounding and I was sweating in the end. Can you do more at home workouts? Thank you! 💛

Maria

At Home Lower Body

Ab Circuit

Upper Body

The single leg deadlifts to the rise may need to be modified as I could not really do 20 per rep

5 Minute Full Body Stretch

Community

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