15 MIN DAILY MOBILITY & STRETCH - At Home

mobility and stretch routine. I decided to go low-key today just because I filmed a one-hour workout and not only that is the reason but also I think some of you are just waking up and some of you are preparing to go to bed and it's also a very good type of thing to do before you start your day or finish your day so it's a 30-10 timer follow me I'll try to explain a little bit as much as I can let's go I will attach my microphone so first one is going to be downward dog walk out to stretch your hamstring and your legs try to put your heel back as much as possible move your hips as well okay dynamic pigeon go very slowly place your glutes on the floor no I can't you don't need any shoes it's just because I left mine on now we're going to do the pigeon a static one try to land and stay there stretch out you can go down you can slowly get up and stretch your back just freeze there or move around to feel most comfortable and feel the stretch at the same time and even try to lift your back leg switch sides put your hip on the floor keep your back aligned and straight feel free to go down and rest a little go up and stretch your back and lift your leg it's also good for your quads okay next one is frog rocks go in the frog position put your heels together stretch back and then go front you'll hear lots of cracking now that I have my microphone on me gently go back stretch go front moving into low plank doing slow hip dips hi guys nice to see you touch the ground with your hip and go back very good for your waist a little bit of strength involved while you have to keep your torso on your elbows and it's not that easy but part of the exercise I guess downward dog to upward dog more full range movement look up stretch and gently move look up try to feel the stretch in your shoulders as well your back excellent seated leg stretch just pull your knee and then straighten your leg and try to pull it towards your forehead if it's too hard then keep your leg bent it's okay pulsing is fine switch sides switch legs oh that cracks sorry about the sound guys yeah right in the microphone can also hold it good good stretch same thing seated twist look away from the camera so the opposite way twist towards your bent leg and hold can push against your knee with your elbow to make it more efficient switch sides you don't need any you don't need any equipment any mat any special workout clothing to do that just anytime you feel like a little stretch you can turn it on and do it it's the beauty of all the mobility and stretches okay small cobra push-ups lie down bend your arms and then go up a little and down a little so good for your triceps but also for your back shoulders try to isolate the triceps we're doing the same thing but just little twists make sure you don't lift your shoulders up to your ears your triceps are still engaged you just do the small twists looks a lot easier than it is actually because my triceps are burning let's try a shoulder stand you can straighten your legs or let them stay bent support yourself with the hands apparently super good for digestion try not to hold your breath okay now moving into plow pose also do as much as you can but try to reach with your toes as far back as possible very good for your back okay now locust pose so you have to hold it like this and locked legs lifted focus and keep your body tight most of these stretches and mobility exercise involve strength as well as static holds very good for your muscles too for these frog stretch some call it butterfly i don't know depends on who you prefer and stretch forward a little bit more and press your elbows press your knees with your elbows down mermaid and reach to side reach up reach to side try to do everything smoothly and slowly standing on your knees keeping your hands like this back knees go as far down as you can slowly down and up try to decrease the range of motion excellent let's do some rainbow kicks to open the hips a bit more or alternate make sure your torso is involved a bit but mostly your hips going into reverse plank doing little knee twists try to tap with your knee it's not very easy but that's the goal try to support yourself and keep your glutes in the air the last one i guess forward fold let's do it seated this time try to bend as much as you can the main idea is to touch to get your stomach as close to your hips as possible not go with your head to your knees but stomach to your hips to your thighs okay we're done so guys excellent stretch i hope it was as good for you as it was for me as i was very happy to see so many of you hi from new zealand yay i'm not too far i come visit someday anyway so like subscribe and stretch do more mobility it's super important it prevents injury just keeps your muscles enjoying so young and just generally makes us more functional and that's what we're here for so i wish you a good night or a beautiful day wherever you are lots of kisses and see you in the next one bye