7 Minute Full Body Stretch and Cool Down

7 Minute Full Body Stretch and Cool Down


hey everyone my name is Kristia and
welcome back to my channel so today I have for you a seven minute full body
stretch and cooldown routine this is great to do after an intense workout or
any workout in general this is so you could relax your tighten muscles keep
them strong and flexible and to prevent injuries all you need is a mat this is
only seven minutes short so go grab your mat and let’s get started we are doing
15 stretch stress and holding each side for 15 seconds the first side body
stretch stand feet hip width apart extend your arms to the side and reach
one arm up and the other below you’re doing a side stretch come back to Center
and same thing on the other side reach your top arm long and you should feel
the stretch along your side and oblique area it is great for sore obliques
especially if you’ve done some public targeting exercises and just come back
to starting for the next stretch bring your left hand over toward your right
ear and gently tilt your head don’t apply too much pressure on your hand
just allow the natural weight of it to be placed up on the side of your head
you should feel a stretch along your neck and traps and rhomboids area feel
free to gently sway your bottom arm up and down to feel the Tresh even more and
then switch to the other side next shoulder stretch bring your right
arm across your body and place your left arm below your right elbow gently and
slowly pulling your right arm towards you keep your right shoulder down and
away from your ears just hold it there and then switch to the other side next front tricep stretch bring your
right arm across your body to your shoulder height and Bend under your
right elbow place your left hand above your right elbow and gently push it
towards you you should feel the stretch on your triceps area if you don’t feel
it then you can do the traditional overhead tricep stretch like in the
modification box bring your arm over your head bend your elbow and push it
with your opposite hand and just repeat on the other side now come back a Center
for upper body stretch lace your fingers together and stretch them out right in
front of your chest push your chest to watch the back around your scapula and
your spine chin towards your chest eyes on your belly button area and feel
the stretch on your upper back hold for 15 seconds next chest stretch bring your
hands behind you and lace them together pushing away from your body and push
your chest forward eyes looking at where the ceiling meets
the wall this stretches out your chest and your front shoulder area and just
breathe through it calf stretch go to the top part of your mat and extend your
left leg behind you keeping both feet flat on the floor
and your back knees straight make sure your torso is centered and facing front
lean forward just a little bit until you feel your left calf stretching and hold
for 15 seconds and then switch to the other side just a few more and then we have the
quad stretch come back up to standing bend your left knee and place your left
foot close to your butt holding it with both hands if you need help with balance
hold on to a wall for support and I’ll just switch to the other side just feel the stretch along your quads now we have the lunge to stretch your
hips and your thighs bring your left leg back and gently place your left knee
down to the mat you can put a small pillow or a rolled towel under your left
knee if you need support make sure that your right knee and your right ankle are
aligned you should feel the stretch on your left hip
use your hands to support yourself and make sure that your torso is front and
center now just switch to the other side now we have a 30 second cat cow for a
yummy back and abs stretch place your palms on the mat wrists and shoulder
points aligned neat points and hip points aligned slowly curl your spine up
into cat feeling every inch of your spine stretch and hold for a bit and
starting from your tailbone slowly opening your chest up into cow
feel every bit of the stretch this feels really good for sore abs and the back
pain to it slowly and mindfully this is your time to slow down now we have a
seated twist get into a cross-legged seat place your left hand on your right
knee inhale lift your torso up and exhale twist your torso to the side and
place your right hand behind you just hold the stretch for 15 seconds and keep
breathing and now just switch to the other side
this stretch is very soothing for lower back pain and also to wring out some
toxins now come onto your back for supine twist
bring your knees into your chest arms out to the sides just like a letter T
bring your knees over to the left side and turn to face your head on to the
other side again this is another great stretch for the lower back and this is
also good for aligning the posture in order to stand taller and now just come
back to Center and switch on to the other side come back to knees to chest
for a hip flexor stretch hug your left knee to your chest extend your right leg
out to the bottom flex both feet for the extra sensation and just hold now we are going to stretch our
hamstrings by sending our left leg up to the ceiling holding on to your calf pull
your leg slowly towards you your leg does not have to be super straight if it
doesn’t allow you to do that yet just extend it up until you feel the stretch
on your hamstrings flexibility takes time so be patient now just release it
and you’re repeating on the other side with the hip flexor stretch this time
hugging your right knee into your chest and left leg extended at the bottom feet
flexed now extend your right leg up to stretch your hamstrings hold for 15
seconds and remember you can bend your knee if this is too much for you and just release for our last stretch just
release everything to the mat reach your legs long out to the bottom and stretch
your arms above your head and just give me a full body stretch just like you’re
about to a toddler bed just hold the stretch and breathe for 15 seconds and
sit aside great job everyone you’re finished I hope that this routine has
helped you relax or maybe soon too any muscle soreness
come back to it again to give yourself a gift of extra self care give this video
thumbs up and subscribe to my channel for more Fitness in my set videos thank
you for watching and I’ll see you next time take care

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