How to STRETCH – Stretching Routine for BEGINNERS (ft. Aria Martelle)

How to STRETCH – Stretching Routine for BEGINNERS (ft. Aria Martelle)


Hello, I’m TrainingPal and today I wanna show you a stretching routine for beginners which has been highly requested. I asked my friend Aria ARIA: Hey guys! to demonstrate those stretches for you so you don’t have to watch my face all the time. She’s also plant-based and has a travel channel, so please guys, give her some love in the comments. The link to her channel will be in the description below. So, let’s get down to business. The routine will be divided into a few segments, with each segment aiming to stretch different part of the body. Each stretch should be held for about 15 seconds and repeated 5 times. Also get yourself a strap or a belt beforehand, as it’s necessary for a couple of the stretches. Let’s start with stretching the calves and ankles a little bit as well. Put your hands on the wall or anything that you can push yourself off and place one of your legs behind you. As you apply the load to the rear leg, you should feel the calf stretching. If you don’t you may need to put that foot further back. Keep the knee straight during the stretch. Next, find a footstep and place your toes on the edge of it. Then relax your calves and ankles and let your bodyweight stretch them. Again, keep your knees straight. If the amount of load is not enough, you can stretch one calf at a time by putting most of your bodyweight on that leg. Now let’s move on to stretching the pike position. Lie down on your back and place the strap in the middle of the foot. Extend that leg and pull the strap with both hands towards your face, until you feel a decent stretch. Don’t bend your knees. The other leg should also be extended. The next stretch is pretty similar. Put the strap on your foot just as before, but now grab it with your opposite hand, let your leg go to the side and then pull the straps to get the leg closer to your face. You should feel the stretch on the outside of the leg – from the buttock to the ankle. Also, the hip of the leg that is being stretched should stay on the ground, so don’t get the foot too much to the side. Next, sit up, and put one leg over the other one just under the knee. Place the strap on the foot of the extended leg and pull yourself to it. Here, you have to be careful not to cruve your back. The goal is to put your belly on your thighs, not to push your shoulders as far forward as you can. The back should be straight and chest high. The last pike stretch is this one: spread your legs when sitting up and place the strap on one of the feet. Then pull with your both hands to get into the stretch. Again, do not round your back. Keep your back straight and try to lay your belly on your thigh. Moving on to side split stretch. Lie down and put the strap on the middle of your foot Then, let the leg go outside as much as you can, without raising the other hip off the ground. Then pull the leg with the strap towards your face. Next, get on your knees and extend one of your legs to the side. Go as far as you can and hold the position. Keep your foot on the side, glued to the ground. Do not push your hips backwards, try to keep them between your feet. Then, we’ve got a straightforward side split stretch. Put your hands on the ground and spread your legs as far as you can and hold the position. Your toes should be pointing in front of you. Now it’s time for some hip stretches. Lie down on your back, bend one of your legs and pull it towards your chest with both arms. The other leg should be kept straight. Next, bend one of your legs again but this time, grab the foot with your hands. Your shin should be kept perpendicular to the ground. Pull the foot to make your knee go towards the ground. Again keep the other leg extended. If you’re having a hard time reaching to your foot, you can use the strap to make it easier. Then get on one knee and place the other leg in front of you. Then push your hips forward and hold the position. You can rest your hands on the front leg. Keep your back straight. Getting a good deep squat requires flexible hips and ankles, so that’s what we’ll be focusing on here. Get down on your feet and extend one of your legs. Keep the heel of the bend leg about 5 centimeters or 2 inches above the ground. Try to place most of your bodyweight on this bent leg. Next, just get down to the squat position and hold it. The heels should be touching the ground. If you can’t place your whole foot on the ground, because it makes you tip over, then just find something to put under your heels. Here, your back should be as straight as possible, but it requires the exact flexbility you’re working on right now, so don’t worry about it too much. Here, I have only one stretch for you, but it’s really the best one. Find a place to put your hands on the height of your shoulders, take a step back and then push down with your chest. Do not bend your elbows. Your arms and back should form a smooth curve all the way from your fingers to the tailbone. You should feel your shoulders and back being stretched the most. If you feel like your hamstrings are limiting you, then bend your knees slightly. Such a routine should be done at least twice a week. Remember that seeing the results of stretching takes quite a lot time, so be patient and don’t try too hard, because you can easily injure yourself stretching too intensively. Thanks for watching and see you next time.

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