Stretch your entire body with this set of flexibility exercises. This 10-minute static stretching routine will improve your joint range of motion and stretch your muscles, tendons, and ligaments. Breathe deeply, relax your body and de-stress!
Full Body Flexibility Exercises
Description: Repeat this circuit 1 time.
Equipment: no equipment
Full Body Flexibility Exercises Instructions
1. Child’s pose: 30 seconds. Extend your arms as far as you can, keep your knees wide and your toes together.
2. Ab stretch: 30 seconds. Keeping your pelvis on the mat, straighten your arms and slowly lift your torso.
3. Cat cow stretch: 30 seconds + 30 seconds. Keep your spine relaxed and don’t bounce between positions.
4. Hip flexor stretch: 30 seconds + 30 seconds. Kneel on your left leg and bend your right leg in front of you at a 90-degree angle. Shift your weight forward and feel the stretch in your hips.
5. Hamstring stretch: 30 seconds + 30 seconds. Lie on your back and lift your left leg up. Hold your thigh and pull the leg toward your chest.
6. Glute stretch: 30 seconds + 30 seconds. Cross the left leg over the right and bring both knees toward your chest. Pull the right leg toward you, hold the stretch and repeat with the opposite leg.
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7. Standing forward bend: 30 seconds. Keep your knees straight and bend forward, by rotating your hip joints. Grab the back of your ankles and hold for 30 seconds.
8. Quad stretch: 30 seconds + 30 seconds. Maintain your back straight and keep your thighs together. If you need extra support you can hold onto a wall.
9. Calf stretch: 30 seconds + 30 seconds. As you drop your hips down and forward, push your back heel down into the floor and keep your back knee straight.
10. Neck stretch: 30 seconds + 30 seconds. Don’t force the stretch beyond the neck’s normal range of motion and avoid any aggressive movements.
11. Shoulder stretch: 30 seconds + 30 seconds. Grasp one elbow and gently pull it toward your chest. Don’t bounce your arms and keep the movement smooth.
12. Biceps stretch: 30 seconds. Clasp your hands behind your back, rotate your hands and raise your arms until you feel the stretch in your biceps and chest.
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