Name: Playbook - BondFit . - Full Body Stretch
Uploaded: 2023-11-21T20:21:46.367Z
Duration: 25 min
Description: Full Body Stretch

Thank you for a great stretching session😊

Tabitha

Jamie

Full Body stretch perfect for everyday basic mobility

- Standing up roll head down and continue all the way through each vertebrae to the ground 
- squat and come back rolling up back through

Standing Spinal Roll Through

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up

Mobility - downward dog

Start in a tuck squat with hands on ground then extend up to a pike the best you can then return to start

Tuck and Straighten (hamstring stretch)

Fold over as far as you can with flat back (hang and try to pull in further each breath)

Standing Pike Stretch

1. Hold neck to both sides (gently applying weight)

2. Hold neck to side and gently rotate up and down 

3. Hold neck forward

4. Circle neck around

Neck stretch

- place one arm over the other and pull with back flat 

(Work both sides)

Arm cross over stretch

- place arms behind head and grab elbow with other hand 
- pull down gently and keep head up the best you can 

(Work both sides)

One arm behind head stretch

- place feet together and bring knees out 
- push down

Butterfly stretch

- sit down, pull one leg in and have other extended 
- stretch one arm up over head and fold sideways 
- ease into it and breath 

(Work both sides)

Sitting oblique stretch

- bring one knee in and extend other out 
- twist body so stomach faces leg and pull down easing into the stretch 

(Work both sides)

Sitting oblique stretch (stomach facing)

- Lay down with legs extended out 
- fold over the best you can with a flat back

Sitting Pike Stretch

- lay on stomach and push up with arms 
- push shoulders away from ears

Seal Stretch

- Lay on side and push up with arm 
- press shoulder away from ear and try to keep hips flat
- get body in one straight line

(Repeat both sides)

Laying side oblique stretch

- start in lunge 
- first lunge, sit up tall and just tuck the tailbone under opening the hip flexor. 
- then to further the stretch the second 30 seconds should be all the way stretched out.

Hip Flexor Lunge Stretch

- start in a lunge 
- straighten back leg (stretch the back hip) 
- do your best to bring elbows to ground maintaining a flat back

Lunge With Elbows Down

- On one knee with the opposite leg extended in front of your body
- Heel to the ground and toes pointed up to the ceiling with your extended leg
- Hinge forward at the hips bringing your chest down towards your extended leg
- keep a flat back and don’t bunch over

Kneeling hamstring stretch

Stretch the lunge but pulling back heel to butt

(Work both sides)

Hip Flexor Lunge With Back Leg Up

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat Cow

Work on pressing shoulders down without opening up the rib cage and arching the lower back too much

Kneeling Shoulder Stretch

Place one arm under the other and stretch the arm/lat open 
- send hips into air

Kneeling Single Arm Shoulder Stretch

1. Place one leg over the other and stretch forward (foot placed on other knee over lapping the leg) 

2. Sit up and push down 

3. Over cross the legs and stretch to the opposite opposite side of the bottom leg

4. Keep the over cross and lean forward slightly to the side 

(20 sec each stretch)

Cross Legged Hip Stretch

Thx Tech one leg and place outside of foot on top of knee set up tall and gently press in opening the hip

4 Stretch

Full Body Stretch

My shoulders have been soooo tight this helped immediately

Kayla

Shoulder mobility

Nano

Hip Mobility

Ankle Mobility

I don’t have too much range of mobility so it was difficult and I wasn’t sure if some of the pain was good 🤣☠️ so maybe if there was one for less mobile people

Sarah

Hip strength/mobility

I’m so stoked I found this I have the worst mobility in my hips and have been looking for a good routine and this was it 🙌

Full Body Stretch

Community

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