10 Minute Lower Body Stretch Routine (For Tight Hamstrings & Hip Flexors)
ฝัง
- เผยแพร่เมื่อ 9 พ.ย. 2020
- Since being under lockdown for COVID, many of us have transitioned to working and learning from home. With that, we tend to sit a lot more than usual and that is a recipe for tight muscles, joint tension, and lower back pain. So in this video, we guide you through a quick, 10 minute lower body stretch routine that specifically targets the muscle groups that tighten from sitting: the hamstrings and hip flexors. This routine is made up of 5 active stretches that will allow you to relieve pain/tension, and gain flexibility over time. Grab a yoga mat, try out the stretch, and drop a comment to let us know if this helped you in any way!
(BTW: We apologize for the bad audio at times. We had some technical issues while filming but hopefully it doesn't ruin your experience with us.)
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![15 Minute Upper Body Stretch Routine [Chest/Shoulders/Back & More]](http://i.ytimg.com/vi/Kpd9ik93Sxk/mqdefault.jpg)
Thanks for sharing these stretches! Those wanting to delve deeper into this topic might find StretchMania beneficial
That was the fastest ten minutes ever! Felt so good
New way to do stretches I already so ao this is good. I liked the hamstring and hip flexor stretch
11 min!
No cap I thought it was 4 min past
@@undersawpsans9253 it actually 10 min because the other 1:45 seconds the where talking
FR
imma big girl. thank you for making this simple and steady. the second stretch helped SO much. my joints are real bad at age 35. I have depression too. some days are so difficult to gain motivation. thank you guys. love you ❤️
I hope you’re doing better ❤
Go to the gym it helps with depression and you end up winning with a nice body trust me . I used be out of shape
Try ice baths
What's size are your biceps
If you aren’t 380 you ain’t a lady
Thanks you for these great stretches. I teach them in my yoga class. Be patient. Be in good form, control with repetitions. Your hips will wake up for you. Cool!!❤️👍
I did not realize how tight my hips were, GEEZ! Def need to add these stretches to my stretch routine.
Much needed after yesterday’s workout... that was music to my soul! Stretched it on out ans ready for tomorrow!! Day 4 ✅
you have a stretch routine 😂😭
Me to
Neither did I
@@tirsodl28bro what?? 😭😭😂
You guys are my new favourite TH-cam channel ❤❤
So this is the real Ali! 🤩🤣
I needed this I can touch my toes now!!! I didn’t realize how sore my hamstrings were till the first stretch. Thank you guys
So glad you enjoyed it and found it useful!!
@@JuiceandToya
Active hamstring stretch - 1:34
Hip flexor and hamstring - 2:49
Abductor - 6:03
Shift position - 6:45
Active hip stretch - 9:20
6:03 Hip adductor - The adductor muscles bring the leg toward the midline
Thank you, this is very useful
Ive come across alot of exercise videos but this one is by far the most simplest and effective at the same time. I work from home 9hours 6days a week so my lower body is completely stiff and as mentioned in this video this exercise is perfect for that situation. I have noticed everytime shortly after completing the exercise my lower back pain temporary disappears until later in the evening. This is why they have recommended doing one around when you wake up and one couple hours before bedtime. It works to perfection. This video has changed my life, thank you so much 🙏 ❤
This did my hip flexors SO GOOD after yesterday's glute workout! I loved the deep hip stretches towards the very end. I can already tell a difference with how much tension was released!
so glad you enjoyed them🔥
Agreed. Now I can cross my legs.
Probably one of if not my favorite stretch routines. Struggle bad with hip and hamstring tightness and this helps.
I have seen many many videos for stretching for years but by far this is one of the best video I have ever seen to stretch your leg, glutes and hip!
I just finished one of your workouts that suggested this video as a follow up, and this really took it over to the next level! My whole body feels a since of euphoria, kind of like a runners high! That's how I always know that I've had a good workout. Thank you guys so much for sharing with us in so glad I've finally discovered you!!!
Loved doing this one after yesterday's workout, could definitely feel how tight I got. Also realizing just how much I need to stretch my major muscles! 😄
definitely needed after those workouts!🔥
hi, I just started doing this lower body stretch routine every morning on top of another mobility routine video and I don’t feel pain/tension on my hamstring as much anymore! And I started doing y’all video 2-3 days ago!!
I would love more 5-15 minute stretching/mobility routines from yall!!
After an aggressive leg day, I always use this video to help me stretch you guys are amazing
Yo!!! 😭 I’ve had extremely tight muscles since i was 13! I just had a baby and I was so tight that I was limping and couldn’t get out of bed. This just relieved it so much!!! I’ll continue to do this twice a day and see how it helps 🫶🏼 thank you so much!
Week 3, Day 4: I needed to do this one directly after yesterday's workout. Still a good stretch for all of those areas today, too.
🔥🔥🔥
Thank you. Grateful to have found your channel. Finally a group of stretches that are stretching my calves enough that are helping heal my plantar fasciitis.
Immediately obsessed!! Thank you guys so so much!
This felt really good on the hamstrings and abductors. Thank you, you both! Wish you continued success, and health and happiness always! 😀❤
Yep, I'm definitely the one with tight hips and hammies. The butterfly variations really help. Thanks fam!
We got you Rich!
Week 2, Day 1: much needed! This and your 10 min foam roller stretch will be go-to’s.
This stretch routine really works!!! My inner thighs and sciatic nerve was on fire! So much to were it was distracting. I worked out anyway hoping it would go away, but here it is day three and still in pain, so I decided to do this stretch routine. Guess what guys....my inner thigh muscles have loosened up and the pain is gone!!!! This is definately my go to stretch routine, it is a must have if you workout hard!!! Thanks Juice and Toya! Love you guys!!!
I *NEVER* and I mean *NEVER* stretch before a workout, and I REALLY felt the tightness in my leg day yesterday!!!
This video *really* helped with relieving my tenseness, and I'm able to actually walk again!! 😂😂
Definitely taking the time to stretch before a workout now 😝
Thank you *so* much! Well done! 🙌🏾
Awesome!! So glad you enjoyed it 🔥🔥
Great content! much love and respect from Toronto, Canada
Much appreciated! Shoutout to Toronto--it's on our bucket list to come visit one day!
I've tried so many different stretching routines but none of them have released my hip flexors as good as this. Thanks a lot guys
This stretch after the booty and abs workout was just perfect. The hip flexor stretches are my absolute favourite!
Great stretches I’ll continue to use with that desk job!
Absolutely PERFECT for today 🙌🏾🙌🏾🙌🏾
Hi
I've been doing these stretches on and off and I always feel amazing afterwards. Thank you!!
The relief I feel in my legs and hips right now is INSANE!! Feel so loose and free lol best lower body stretch video I’ve seen on TH-cam, thank you!!!!!
Just completed your lower body workout and came here for the stretch. You are now part of my workout routine. I have also done your upper body workout. I like your strength workouts because they are doable and works where you say it will work.
wow, thats awesome! welcome to our channel🔥 we're so glad you're enjoying the workouts!
Ik i’m a bird and all but this was sick asf IK some humans that need this
Thank you Jesus!!! 🙏🙌🥳 God bless you both. I've been in so much pain, so inflamed, and rigid lately. And I work from home and it does require a lot of sitting. I felt relief in the first few minutes of the video. This was so simple and uncomplicated, but yielded soo much relief in a short stretch and amount of time. I will look for more of your videos. God bless you both and thank you again, I'm truly thankful. I want to start a daily stretch routine, and I found you guys on TH-cam today and I'm soo grateful! 😊🙏
Y'all content is GODsent for me, after being on an exercise hiatus from depression, reintroducing my body to exercise feels more possible. Y'all content provides me with encouragement and fuels hope into my spirit that getting my body back on track is NOT insurmountable. 😀😀😀
Thank you, Kay! We are so happy to help you along this journey! You got this, one day at a time. And we hope to continue to inspire and encourage you along your journey! 🔥😊
That's was greatly needed after yesterday, thank you both! And Toya I love your hair! It's soo beautiful!
thank you!! 😊
“This is a really good stretch if you are tight like me” I’m sorry. I saw a full stretch in that leg. I am here at a 90 degree angle with my leg.
Great coaches. You both meet us at a comfortable level. We really appreciate the love and guidance.
Did this after my leg day actually was great.
Thank you! I am a cross country runner in high school and I have been looking for guided stretch classes like these because I honestly don’t stretch much which I know is bad.! I really Appreciate these videos and I am gonna start to be a regular here now! Really great for me I’m glad I came across this channel! 😎😃
Thats awesome! so glad you found this helpful, and best of luck to you on your cross country season!! 😊
@@JuiceandToya Thank you!
Week 3 Day 4 of the challenge and all of the upper and lower body starches are greatly appreciated! I’m making certain to incorporate these throughout my day today.
Great Job! I need to do the same!
definitely good to keep incorporating!🔥
This definitely made me more flexible than I thought I was. The stretch felt amazing after my workout!
I genuinely felt much better after following ur stretch, ive been neglecting stretching but never knew how important it is
One of the best lower body stretches I've seen on TH-cam in a minute. Great job, guys!
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Week3 : Day4 !! COMPLETE ✅ !!
Yes I need to stretch my legs more often I felt tight and especially after the booty🍑 workout. Thank you guys I'm feeling much better🙏🏼💛
so glad you found this helpful🔥
Saved! Those stretches really help with the whole WFH thing
Yes definitely! Glad you enjoyed it🔥
this is one of my new faves! gonna keep coming back to it :D
Yay! So glad you enjoyed it 🔥
I've been LOVING this routine so much, thank you! It's so easy to follow & I always feel results afterwards. It's great that there's 2 of you showing different flexibility options so that I can also do this with my fiance who is strong but not very flexible 😃 subscribed & am going to start following more of your routines since this one has made a big difference for us both already, thanks!
I loved this . I have been having problems with my knees and i felt the pressure being lifted as i did these.
I’ve been following all your videos and including them in my workout routine every week. Thank you so much!! These videos make me look forward to the workout every day and love the music. Thanks again!
wk3-4 This was definitely needed after yesterdays booty workout! My hamstrings were really tight.
glad you found this helpful!🔥
Anyone else shocked how tight their hams are? Will definitely be repeating this one over the weekend.
Mine are tight too!
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Been doing this everyday since I found the video, my runs have never felt better thank you!
Thank you so much. I just started working out again and getting out of bed is so hard because my legs are sore. This video was very helpful and i feel a major relief!
Guys thank you so much first time I did proper stretches since I was a teen. I feel much better and it has loosened up so much what an improvement within those 10mins. That’s me 3x a day from now on. Thank you
AMAZING stretches for alleviating low back pain due to hip flexors, thank you!
So quick and helpful after an intense cardio workout and non-stop day…thank y’all so much…
I love you guys! This was a great way to close out my workout day!😊❤ much love from Pinellas Park, FL.
I did this for the first time and didn’t realize how much I needed this. Thank you! I feel much more flexible
Loved this lower body stretch. I just finished a 38 hour work week on my feet and today hill sprints, so this is exactly what I needed!
Man I love you guys… I have never been flexible and always had problems with my lower back and hamstrings… These stretches have worked wonders for me… Appreciate you so much and keep up the great work… God bless
Thank you very much for these! Just started body building and don’t really stretch thank you very very much for these tutorials, made my legs feel really good right before the heavy lifts I’m doing
That’s the best lower body stretch I have had in a long time!!
Thanks.
Oh my God... The relief in the muscles after the workout is incredible.. I love it❤ thank u so much
I love this. Sometimes after a leg workout. I just need 10 minutes of hip mobility. Thank you!❤
So nice to have a relaxing workout after the last 3 scheduled workouts. Loving it. Thanks
of course!😊
I always enjoy this stretch since I work from home and sit all day
Thank you so much for this video! I recently started working out and I did deadlifts two days ago and it's leg day again today but my legs just weren't having it so I decided to do a light stretch session instead! This video was my guide! Thank you!
Brilliant stretches I’m unbelievably stiff and these have helped open me up a bit to help with the pain of my slipped disc and tightness 🙏
My lower back feels so much better after this, thanks!
Thank you for all your videos! I’ll donate whenever I can. You both are awesome people!
Some of these stretches I had never even heard of before and oh my gawd they felt amazing! Thank you! 🥰
This was sooo goooood for my sensitive knees THANK YOU 😭😭😭♥️
This was awesome, thank you. My hips are extremely tight, and my back, hips, and knees have been hurting and swelling off and on a lot. I have been searching for exercise to help relieve the pain, and this really helps. I will continue doing this from now on. Great Job guys and thanks again
This has helped me sooo much with my sporting. I’m a goalkeeper in a sport where you need to be kinda flexible, and I wasn’t until I saw this video. I do this ones before every practice and one after. And it’s so good. Thank you really much for doing this video! All respect for you guys!🙌
Happy to help! Thank you!
Thank you so much. I despise most of these stretches but this is perfect and allowed me to do a “beginner” version of each stretch. Subscribed because of this video. Also love your energies!! Thank you so much!!!
Best leg stretches ever, guys. You rock. Thank you for this workout!
This is one of the best stretches
Love these stretches before a workout or after a hard leg day. Thank you!!
Wow just tried this today after a leg day and now I feel much better. Saving this to do at least twice a week! Thanks!
Day 4 in the books! Definitely needed these stretches. I have remind myself to breathe, allows me to get deeper into the stretch. Stretching is such an under appreciated part of working out. 🧘♂️ But it's the key to keeping this old body young. Cya tomorrow! Cardio here I come! 🤪💯
you're so right, the breathing definitely helps! see you for day 5!😊🔥
You guys have one of the best fitness channels 👍
This was the best stretch I've had in a while and it's quick but effective! Thanks you guys!
Thank you for this!! Was so sore and tight after legs today and two 45 min walks!
I also work from home and sit a lot of the day so this was perfect!
Thank you! 💪❤️
Love this! Best stretch workout i've seen in ages! Thank you
Im in flooring trade and I’ve let my self get so tight starting my stretch journey with this video cheers guys
I suffer from hip pain and hip dysplasia, this helped out tremendously!
Week 2 Day 1 continuation! This was a great cool down from the lower body workout, my left hip has always been suuuuper tight so these stretches were a bit uncomfortable, but hopefully with more consistent stretching it'll loosen up a bit 😄
awesome stretch, just did this after finishing a leg workout and this really hit all those muscles good 🙌🔥
After working out, I watch your video and stretch. It really works. So amazing!
This was a much needed stretch video after a tough couple of days of great workouts. The most beneficial stretch for me was the hip flexor exercise where we knelt on one knee and had the opposite leg stretched out, and then sat back. This allowed me to really loosen up my hips!
so glad you found these helpful!🔥
What a great stretching routine. It's been added to my regular leg day! 💪
This was amazing! These are stretches I've never done before, but they were simple enough for me to do.
These were the exact stretches I needed! Thank you
I typically hate lower body stretches because of how tight I am, but I really enjoyed the “reps” in this and pushing farther each time. Thank you!!
Feels so good to do after jogging. Thank you so much.
That felt great. Thank you so much! Just what I needed to start my day 😍☀️
Week 2 day 1 anniversary challenge so so needed! Thank you!!
This stretches helps me immediately with my hip flexors pain ❤❤ thank you both of you