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Video tags
Subtitles
Russian
00:00:00
[Music]00:00:10
[Music]00:00:13
hello everyone welcome back today I'm00:00:14
leading you through a quick full body00:00:17
stretch and Mobility session you don't00:00:19
need any equipment just make sure you00:00:21
have something soft beneath you make00:00:23
sure you can see your screen so you can00:00:24
follow along with me and without further00:00:26
Ado let's get to00:00:28
it00:00:30
all right we're going to begin on the00:00:32
ground you can either be on your knees00:00:34
or cross-legged sitting up with a nice00:00:37
flat back shoulders are down and we're00:00:40
going to turn the head from side to side00:00:42
stretching out our00:00:43
[Music]00:00:55
[Music]00:00:58
necks00:01:01
[Music]00:01:16
[Music]00:01:23
good next up holding your head where it00:01:25
is to the side you're going to draw your00:01:27
chin in down towards your00:01:30
chest and around to the other00:01:34
side so we're drawing half circles with00:01:36
our00:01:39
chin feel free to hold any pos position00:01:44
that may feel a little bit00:01:48
[Music]00:01:56
[Music]00:01:58
tight00:02:00
[Music]00:02:10
good head back to Center you're going to00:02:13
come cross-legged if you aren't already00:02:15
we're going to take a nice big inhale up00:02:18
and we're going to twist as you exhale00:02:20
fingertips touch the00:02:24
mat and00:02:27
up other side00:02:35
[Music]00:02:42
[Music]00:02:50
[Music]00:02:59
good coming up to Center we're going to00:03:01
reach it up and over to the00:03:04
side keeping your back nice and00:03:10
straight back through00:03:13
Center other00:03:28
side00:03:33
[Music]00:03:55
good you're going to stack your feet so00:03:58
instead of having one foot on top of the00:04:00
other leg you're going to have one foot00:04:02
in front of the other knees are pressed00:04:04
into the floor and we're going to slowly00:04:07
walk ourself down take a nice big breath00:04:11
at the00:04:14
bottom and then slowly walk ourself back00:04:28
up00:04:35
[Music]00:04:49
[Music]00:04:57
good taking a few seconds we're going to00:04:58
switch the leg that's in00:05:00
[Music]00:05:06
front again press those knees down into00:05:08
the floor nice flat back walking our00:05:12
hands00:05:28
down00:05:54
[Music]00:05:58
good staying seated you're going to00:06:00
extend one leg out to the side bring the00:06:03
other leg in towards you you're going to00:06:06
face your hips towards this leg that's00:06:09
extended and we're going to walk ourself00:06:12
down trying to keep our back nice and00:06:19
[Music]00:06:28
straight00:06:35
and slowly walking yourself back00:06:38
up hips facing the front this time00:06:41
bringing the opposite arm up and00:06:45
over and reaching for those toes keeping00:06:49
this back nice and straight so it's your00:06:51
whole back is facing the back wall we're00:06:53
not leaning towards this00:06:55
[Music]00:06:58
foot00:07:07
[Music]00:07:13
good taking a few seconds rest we're00:07:14
going to switch00:07:17
legs and hips facing that leg so facing00:07:21
forward and slowly walking oursel down00:07:24
towards the foot keeping the back nice00:07:26
and [Music]00:07:28
straight00:07:37
[Music]00:07:48
and walking ourself00:07:51
up hips00:07:53
open bringing that opposite arm up and00:07:58
over00:08:04
[Music]00:08:17
[Music]00:08:22
[Music]00:08:25
good coming up to Center you're going to00:08:27
keep this leg bent and this leg straight00:08:29
stretched next up you're going to come00:08:32
up onto this leg so this leg is straight00:08:36
hips are flat we come up reach it over00:08:39
and control sitting back down on this00:08:41
hip reach it up00:08:45
stretch and back down so this leg should00:08:48
stay straight the whole00:08:53
[Music]00:08:58
time00:08:59
[Music]00:09:14
good and reaching It00:09:16
Up Hold lift that00:09:22
[Music]00:09:27
leg good we're going to place both hands00:09:29
down on the mat come through into a high00:09:33
Plank and step that same leg that was00:09:36
bent forward into a00:09:38
lunge so holding this lunge position00:09:41
hands on either side of the foot back00:09:43
leg is00:09:46
[Music]00:09:54
stretched and we're going to open up00:09:55
that back arm so we're facing the back00:09:59
wall opening up that00:10:03
chest stay nice and strong in this00:10:08
[Music]00:10:16
lunge and coming back down hands on00:10:18
either side of the00:10:22
[Music]00:10:27
foot good00:10:29
from here we're going to bend this back00:10:32
leg you're going to reach this back arm00:10:36
towards this foot and this foot is going00:10:38
to come in towards your bum if you00:10:42
cannot do this stretch you're going to00:10:44
hold this stretch here stretching out00:10:47
this hip flexor sending these hips down00:10:50
into the00:10:53
[Music]00:10:58
floor00:11:01
[Music]00:11:11
good slowly release that00:11:12
leg we're going to hold this lunge00:11:15
position again so pop that back foot up00:11:18
back leg is now00:11:20
[Music]00:11:27
straight00:11:39
[Music]00:11:43
good from here we're going to stretch00:11:44
out this front hamstring so we're going00:11:46
to bend this back leg again you're going00:11:49
to sit back into this leg stretching00:11:52
this front leg and pulling this back hip00:11:55
back around so everything is nice and00:11:57
straight Flex that front foot foot Rock00:11:59
It Forward into a lunge send those hips00:12:02
down into the floor and sit it00:12:16
[Music]00:12:27
back00:12:31
[Music]00:12:46
good we're going to roll onto this hip00:12:49
and we're going to bend this leg sweep00:12:52
it through so we're sitting down on our00:12:53
bums legs are going to be in this zigzag00:12:57
position and you're going to sit00:12:59
back into this pose might look a little00:13:02
funny but we're stretching out this00:13:04
front hip00:13:23
flexor good slowly make your way up00:13:27
we're going to do that same sequence on00:13:29
the other side so leg is bent this leg00:13:33
is stretched we're going to come up00:13:36
reach it over and then control sitting00:13:39
back down onto that00:13:46
[Music]00:13:57
hip00:14:02
[Music]00:14:08
[Music]00:14:14
good next one we're going to00:14:17
hold lift that00:14:22
[Music]00:14:27
leg00:14:29
good placing both hands down on the mat00:14:32
coming through a plank position and00:14:34
stepping that leg through into a lunge00:14:37
hands on either00:14:45
[Music]00:14:56
side and opening up that back arm00:15:01
[Music]00:15:04
twisting gaze is looking towards these00:15:08
fingertips that are up in the air keep00:15:11
that back leg00:15:20
straight and coming back down into our00:15:22
lunge hands on either side of the00:15:27
foot00:15:32
good we're going to drop this knee down00:15:35
using this back arm we're going to reach00:15:38
towards those00:15:40
toes now we don't want to be sitting00:15:42
back here in this position we want those00:15:45
hips to be down so if you're already00:15:48
feeling a stretch in this position with00:15:51
the knee down just hold this position00:15:54
this is kind of just an extension of00:15:57
that movement to really stretch stretch00:15:58
out that hip flexor the front of that00:16:03
thigh so sending those hips down into00:16:05
the00:16:08
[Music]00:16:14
floor good releasing that leg coming00:16:16
back up into our lunge leg is00:16:27
straight00:16:31
[Music]00:16:46
good we're going to drop this back knee00:16:48
down again stretching out this front00:16:50
leg so flexing those toes towards you00:16:54
and pulling this hip back leg is00:16:57
straight and then rocking forward into00:16:59
this00:17:01
[Music]00:17:08
[Music]00:17:27
lunge00:17:29
[Music]00:17:39
[Music]00:17:49
good sitting down on the bums sweeping00:17:51
the legs through coming into this zigzag00:17:57
position and and walking yourself back00:18:01
stretching out that hip00:18:24
[Music]00:18:27
flexor00:18:29
good walking yourself up we're going to00:18:31
come into a tabletop position00:18:34
next so shoulders stacked over wrist00:18:37
hips over knees taking your right00:18:40
arm opening it up and then threading it00:18:45
through reaching towards the back corner00:18:47
of the00:18:50
[Music]00:18:57
room00:19:27
a00:19:33
good coming through Center we're going00:19:34
to do the other00:19:36
side so make sure you're switching arms00:19:39
we're going to reach that arm00:19:41
up twisting looking towards the hand00:19:43
that's up in the air and then coming00:19:49
[Music]00:19:55
[Music]00:19:57
through00:20:06
[Music]00:20:23
[Music]00:20:34
good coming back to table top next up00:20:38
we're going to do some cat and cows so00:20:40
you're going to draw the belly button00:20:41
down towards the mat arching the back00:20:44
gaze goes00:20:46
up and then pressing the floor away00:20:49
bringing the belly button towards the00:20:51
ceiling and bringing the chin to your00:20:57
chest00:21:03
[Music]00:21:19
[Music]00:21:27
I00:21:28
[Music]00:21:35
good we are going to step it out into a00:21:39
high00:21:40
plank from here you're going to press00:21:43
back into a down dog position sending00:21:45
those heels into the00:21:52
floor then from here moving through high00:21:55
plank you're going to lower yourself00:21:56
down nice and00:21:59
slow coming up into an upward dog so00:22:03
really pressing the floor away00:22:04
stretching those hips tuck the toes and00:22:08
send it back into down00:22:12
dog so hold where you need to hold00:22:15
wherever it feels good to00:22:18
stretch remember to control yourself00:22:20
down use that00:22:26
strength00:22:29
[Music]00:22:39
good from here we're going to press it00:22:40
back into a child's pose so reach those00:22:44
fingertips towards the00:22:46
[Music]00:22:49
mat and from here you're going to roll00:22:52
through the spine nice and00:22:54
slow and press it down into a cobra00:22:57
position position press those shoulders00:23:00
down and send it00:23:04
[Music]00:23:25
[Music]00:23:26
back00:23:31
[Music]00:23:40
good for the last minute we are going to00:23:43
hold child's pose so you can make this a00:23:46
nice and juicy child's pose really open00:23:48
up those00:23:49
knees reach those fingertips towards the00:23:52
top of your mat we're going to take some00:23:55
nice deep breaths into our lower back00:24:01
[Music]00:24:09
[Music]00:24:15
and feel free to reach the arms from00:24:17
side to side taking breaths into that00:24:20
side that we're00:24:22
[Music]00:24:26
stretching00:24:29
[Music]00:24:47
[Music]00:24:53
good coming to Center slowly walking00:24:57
yourself up00:24:59
up and that is it guys I hope you00:25:03
enjoyed this quick little full body00:25:06
stretch Mobility session this is perfect00:25:08
to do if you have time first thing in00:25:10
the morning or it's a great way to kind00:25:12
of wind yourself down before bed if you00:25:14
enjoyed this one give this video a00:25:15
thumbs up let me know how you enjoyed it00:25:17
in the comments if you're new here hit00:25:19
that subscribe button turn on your post00:25:21
notifications so you don't miss another00:25:22
video from me and I'll see you guys next00:25:24
time bye if you enjoy my workout videos00:25:27
then make make sure to join me in the00:25:28
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sure to click the link in the00:25:42
description and I will see you guys00:25:43
inside the00:25:56
appDescription:
A 25 minute, full body stretch routine that is great for flexibility and relaxation! There's no equipment needed and no repeats included in this workout. This is a great mobility workout to do in the morning or before bed! 👉🏼 DOWNLOAD THE MADFIT APP HERE: https://apps.apple.com/us/app/madfit-home-fitness-workouts/id1577283718?%24web_only=true&_branch_match_id=1333301018552369312&_branch_referrer=H4sIAAAAAAAAA8soKSkottLXz01MScss0UssKNDLyczL1k%2FVLy7JL0oFAF72d54fAAAA 👉🏼THE MAT I USE (Exercise 6X4): http://gorillamats.com/?aff=19 (MADFIT10 for 10% off) ✘ I N S T A G R A M: @madfit.ig ✘ T W I T T E R: @maddielymburner ✘ F A C E B O O K: facebook.com/madfit.ig ✉ C O N T A C T (business inquiries): [email protected]
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