15-Min Full-Body Stretching Routine
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- เผยแพร่เมื่อ 16 พ.ค. 2024
- PDF pose chart here: www.yogabody.com/full-body-fl...
If you have stiff hamstrings, locked up hips, and/or a rigid spine, and you’re looking for a fast, but effective, solution for full body flexibility, this video is for you.
This 15-minute sequence of poses is very simple and pragmatic. It follows key Science of Stretching principles and uses deep, passive stretches to help change your soft tissues and improve your mobility. However, it is NOT easy and should be used as a post-exercise practice, not a warm-up. Think of it as a supplement to your other activities.
VIDEO CONTENTS
00:00 Flexibility
01:33 Science of Stretching
05:15 Corrective Exercises
05:34 Wall Doll Pose
07:58 Cliffhanger Pose
10:22 Blaster Pose
15:11 Block Noodle Pose
17:49 Lightning Bolt Pose
DISCLAIMER - Please do not use this video to diagnose or treat a severe injury. If you’re injured or suffering from pain when performing any of these poses, you should see a doctor.
ANATOMY OF STRETCHING
Your myofascial tissues (muscles and fascia) get lots of circulation and have a huge ability to grow, lengthen and transform. However, when you stretch, does it sometimes feel like you're fighting your own muscles? This is called your myotatic reflex or stretch reflex. It happens when the muscle spindles, the stretch-sensing nerves inside your muscles, signal to your spinal cord and cause your muscles to tense up to protect you from stretching too far or too fast.
To combat this, you need to slow down, hold your stretches for longer and use breathing techniques to reduce the myotatic response. In this video we’ll show you how to do both.
BEST PRACTICES
These poses should always be done after a workout, never before. This is stretching with a capital S, meaning it’s very intense and is designed to affect change in your soft tissues. If possible, do it before bed when your body has plenty of time to recover afterwards.
5 POSES WE'LL LEARN
1) Wall Doll
2) Cliffhanger
3) Blaster
4) Block Noodle
5) Lightning Bolt
WANT MORE?
* Science of Stretching 5-Day program: www.yogabody.com/stretching/
* Join our YOGABODY Daily at-home fitness program: www.yogabody.com/yb-daily/
* Lucas' podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com/
Like this video? Please subscribe for more th-cam.com/users/YOGABODY_Of...
Got a question? Please post down below.
#Flexibility #StretchingExercisers #Mobility - กีฬา
Want to skip to the poses?
Use the time stamps in the video or DOWNLOAD THE FREE PDF here: www.yogabody.com/full-body-flexibility-youtube/
Hope you find this helpful. Just let me know if you have questions. If you'd like to join me for a challenge or training, please check out my teaching calendar! (www.yogabody.com/calendar).
- Lucas @ YOGABODY
Why it can't be used as warm up, or can't be done after or before warmup? Can you explain pls? Thank you
@@g-jalil6961Hi-
I know I am not who you asked, but I thought I'd pass along the info I just learned.
I did his hip opening challenge and Lucas said that because it is a deeper stretch, it can make you prone to injury if going directly into a workout after deep stretching. He said to give your body about 3 hours after deep stretching to adjust to prevent injury.
@@lovelivelaugh7712 Thank you so much, for shedding light on this moment. Very useful. Appreciate you initiative, and respectful behavior. Thank you.
What size of block do you need?
I've been trying to stretch for a couple of years. I wasn't doing it for two minutes. I'll give this a try.
😘😘😘😘😘😘😘😘😘
For anyone else coming back to this regularly, he starts the actual stretching routine at 5:18 🥰
Guys let’s get this top comment. Very helpful.
Thank you!
Tysm
I used to stretch 30-40 minutes every morning just to feel functional. Never realized I was actually stretching too hard to be able to relax. Thank you so much for this incredibly useful and effective routine! I would love to see a 20 minute routine that includes hips and neck!!
This is so amazing, Im seriously in awe of the knowledge, explanation, execution and detail Lucas gives, it is SO awesome to come across a channel that not only shows what stretches/poses to do and why but also most importantly how the stretch interacts with the body as a system. Thank You so much!
I have been practicing yoga since a few years. This is surely one of the best explanation of the techniques and the best routine for beginners.
By far, these are the most effective flexibility exercises I have ever done. After months of pain, dreading having to climb stairs, and feeling really exhausted trying to do any exercise, I have been able to run 5 miles. Not only that, but it felt so much easier and more comfortable than it has ever felt. I have so much more energy now, I never realised that this pain was sapping my energy so much. This should be part of everyone's day. Thank you, Lucas, for posting this, and for explaining everything so well. Life changing!
Me casually sitting on top of 5 books in the middle of my bedroom at 2 AM breathing like a wet noodle😂😂
Thank you Lucas for everything you do for us I love watching your videos and you're amazing knowledge
Same 😂
LMAO
Right there with you king 😂😂😭
😂😂
It was nice to do, because usually I was pushing my limits with split videos. Thank you 🙏
I am so glad I found you on TH-cam. Your videos have been really, really helpful. Thank you!
Lucas. I’ve been doing Yoga for 2 years and nobody mentioned anything about a 2 minute pose hold. Now that I’m doing that I feel the results are a revelation. Thanks so much. You are the Yoda or Yoga.
Keep going, Andy!
Dear Abdy
From where you learn YOGA....?
IN yoga every one teach pose ...!
@@Yogaforallworld yin yoga is still new to the west
So SO appreciate your clear information in the beginning - I don't know why but with almost anything, I can rarely connect or really benefit from something if I don't understand it, understand what's happening, what should be happening, why, etc. So well-rounded (and without droning on), thank you!
Thank you for taking the time to explain the scientific parts and to incorporate them in the stretch. Love this 😍
Amazing. So glad I found you. Thank you for taking the time to clearly explain every pose.
So happy to have found your channel. Thank you for sharing your knowledge!!!
Glad it's helpful, Angela!
Thank you so much. That 15 minute stretch was amazing. I do 5 yoga classes a week and this routine will help immensely, when I start my class I will truly be ready. Thanks again I will be following you from now.👍🙏 Max
This is great Lucas. Thank you.
I’ve only recently watched this and immediately added the longer stretch holds and breath work to my practice. Already I’m seeing an improvement in my flexibility in a matter of days. Onwards to the deep forward and pancake fold and more 🤞🏼 😅
That's great, I improved massively in just 2 days. Not only can I touch my toes, but I can also put the whole hand on the floor with knees straight. Works 100%. Will see if also shoulders improve that fast, thank you very much, great content
Amazing progress! Stretching can have great results, but listen to your body and don't push yourself too hard.
- YOGABODY Team
So much science and practice distilled in a short video. So professional. Thanks a lot.
Thank you for this free vid. I have had several injuries from time in the Army (20 plus yrs)....frankly I forgot how to stretch. I have been doing this for two weeks now....almost daily. It helps tremendously....
Glad that I found you, great stretching exercises. I am mind blown 🤯 with this great techniques. Thanks Yoga boy.
You are a treasure for the world.
Your presentation, knowledge and clear diction is most appreciated. I love how you explain things. You are a gifted teacher.
I am 76 years old and still teach a gentle yoga for older people and I take onboard so many of your wonderful suggestions.
Where on earth did you you learn so much about our body issues?
Please keep on teaching as your advice is pure “gold’’!
Mellaine from Australia 🇦🇺🧘🏽♀️🙏😊
Glad I found your channel. Getting my flexibility in good order is a top priority.
Hi Lucas, thank you for the most comprehensive explanation of the why, how and when of stretching I have ever heard. Before Covid lockdowns in Melbourne, Australia I had practiced yoga at a studio and NO ONE ever explained this. I was always fighting my body for flexibility.
I have started doing your routine daily and wondered if you have a follow up video of the next stage where we can practice to achieve sarcomerogenisis?
Wow after three sessions I could already remove one pillow from the sitting position (last stretch exercise). Awesome program!
Outstanding! Wow thank you for all of the science and anatomy lessons.
WOW. Finished the routine and will do it regularly amd will follow all you teach. THANK YOU SO MUCH
Love the way you explain the science. I hate to do any stretching or exercise, but I am going to try yours.
These stretches are so good I love doing them
love these stretches,Thank you!
Happy to find this video for free , I found your page on instagram, and hopefully I’ll benefit from this free videos, unfortunately I suffer from knees pain, wrists pain and ( back pain sometimes 😂) , did 15 physio therapy session , 1000 steroid pills pain killer , but I believe that stretching and constantly working out and understanding my body is the best treatment, that’s why I’m here and hopefully I’ll learn from your experience
You are so knowledgeable, love how you explain. I just subscribed. Thank you so very much, I need these! God bless you! 🌺
Здравствуйте! Вы это лучшее творения Бога!
Королева - мечта жизни.
Thanks for putting this together!
I love this, science and yoga! Exactly what I need, the science backing up is so important for me to take as fact and believe in the benefit. If you started talking about toxins and chakra you would have lost me
Instantly. Subbed 👍🏼
Fantastic, thorough explanation - thank you!!
Thank you this yoga strength will be helpful for my legs and hips and my back
Really appreciate science + philosophy as well as technique. Thank you!
Grade A quality explanation and guidance. First stretch out after years of not giving it enough consideration alongside exercise. Body feels noticeably better already. Thanks for the tuition 👊🏼
This was great! Thank you so much Lucas!
Just found this and after one go I already feel better!
Thanks for these stretches and the good explanations 🤗 Wanted to ask if you have any experience or practice with traumasensitiv yoga and if so, is there a video available? 😊
It’s great, @YOGABODY. After I watch ur body stretching flexibility tutorial, I become confident that I could earn a flexible body and maintain my good body shape at the same time! That postures are easy to follow and simple, I’ll keep practicing the body stretches like my daily routine. Thank you for sharing. 💖🙆🏼♀️
I am SO glad I found this channel! I am a distance runner (9-17 miles) and for the last 8 months have been dealing with Piriformis Syndrome. I have gained more knowledge and insight into my injury from this channel than I did going to a Sports Medicine doctor and physical therapy.
I have found so many great videos that I have no doubt will help me. After one day of discovering Lucas's hip flexor, low back and quad exercises. I already feel like it's making a difference. Thank goodness for the PDFs so I can remember which exercises to do! The Lightning Bolt surprisingly has been one of the best exercises for me! Never realized how tight my quads were. Thank you so much Lucas for sharing your knowledge!
Hope it helps, Kim!
Wow ! So clear explanation of the neurological and physical aspects !
One of the best straight forward videos in this topic // knowledgeable about the subject theory too! 🎉🎉
You have a friendly, very informative way of stretching.
So THANKFUL to have found your channel~ Love the educational info and great stretching poses! New Sub :)
That was really nice!!! Easy, simple, challenging yet not too difficult to accomplish. It was very relaxing! Thank you for the educational yet grounding stretching routine you’ve created! I didn’t realize how important breathing was during stretching.
Glad you like the video, Ka Lia!
- YOGABODY Team
This looks great, I will start tomorrow and let you know how it goes.
That was great! So needed routine. !5 mins can change your life. Can't wait to see my improvement. Thank You!!👍👍👍👍👍
This is really good info. You should consider doing one for specifically for martial arts. There’s a resurgence in online interest for stretching geared to that but few are addressing it.
Excellent, thorough explanation of each technique.
Incredible! Extremely informative and easy to follow.
This is very qualitative and informative content thank you very much.
So glad you found it valuable. Thanks for watching!
- YOGABODY Team
I recommend every beginner that has a stiff muscle problem to try this!!!
My neck stiff muscle became relax after this holy cow.
Thank you for this video!! 🙏🏽
You are being added to my prrsonal playlist of stretching. You are awesome. One day i might buy your course as well.
I’m so tight and inflexible,
I’m going to start these stretches hopefully I can start and feel more flexible
Thank you - incorporating these every day - great after a run, walk, and before bed.
Keep up the great work!
- YOGABODY Team
This approach to yoga makes so much sense! Thanks!
Lucas is the real deal. His programs have helped me a lot with my flexibility.
Thank you!!
Perfect👍1year post back surgery, your videos are helpful moving forward. Thanks
Love this video, very helpful, thank you...
Incredible program - thank you! I’ve been looking for something grounds you in the fundamentals with a clear connection to the science.
Do you recommend this daily, or taking rest day once or twice a week?
Thank you for the science explanation!
Super stretching on end of workout🔥
So glad to have found your channel!
Great video! I’d love to get started stretching, but I am curious about the need to warm up. You don’t mention a warm up in the video and I was wondering if it is really necessary, and if so, which warm ups you’d recommend for these stretches. Thank you!
Brilliant Lucas, thank you. I have shared it with my husband. Hopefully he does it. Keep well.
Woke up this morning feeling absolutely amazing after doing the full 15-minute body stretch the night before.. Thank you for all your work thank you for all your videos thank you thank you thank you ❤❤ I am so grateful my body and my legs was hurting so bad when I walk, I did not understand what was going on but all I knew was that my body was telling me to stretch stretch stretch and I would do these weird stretches as it's if I was holding tension in my body and I didn't understand why I had the urge to want to stretch so much but I knew my legs felt tight when I walk they hurt when I walk they felt like I was carrying tons of weight the stretch routine has helped me out tremendously❤
My chiropractor told me stretch for 2 minutes for best results. Thank you for confirming!!
Thank you very much. It's great 🙏
I feel so good after doing these for the 1st time... love the videos, explanations and exercises. Simple yet I can see the results. To see the exercises, skip to minute 5:35. I also love the way you wave and smile at the end :)
I feel like I am in a University love the way you explain it helped me understand the science of our body,
Excellent. Thanks very much.
Yoga is not just an exercise; it's a way of life. It not only helps me stay in shape but also brings inner peace. Who can relate?
Inner peace is just a side effect from having a body that works.. :)
Thanks bro! I am going to give it a try. I haven't found a routine that has stuck yet. So wish me luck. I liked how you explained everything though.
Thank you Lucas, you’re the 💣!! 😊
Hi, looks like yummie stretching. One question, the cliffhanger. I had knee surgery and since my hormones are annoying ;) i became super stiff in my knee ligaments. Sitting as low as you do with this clifhanger is gonna hurt a lot. What modifications do you recommend?
🌸🙏🏼🌸
Hi Lucas - Great work on all the videos! I've been enjoying them to get into better stretching routines. For the stool you use, about how tall is that? Just trying to get an idea so I can find something around the house to use that's a similiar height. -Evan
Watching and stretching my mind.
Should I warm up my muscles before doing these stretches? Like do some light cardio or sit-ups/air squats to get blood flowing or can I just start then cold.
Wow!! That was amazing! I am a 57yo show jumper so quiet active but notice my flexibility is starting to decrease and have been actively looking for good classes! I think I have found a home👊👊❤❤
Thanks for sharing have a terrific day ❤
I really love ❤️ all of you video!!
Thanks ❤️
Always top!! Love it Lucas thank you!!
Thanks Gabriela!
Ton message est très motivant. J'en suis là aussi dans ma démarche. Je trouve aussi qu'on banalise et rend la consommation d'alcool trop cool à la télé. Merci pour ton partage 🙏
Hello, I have read a lot of time that stretching should be done one warm muscles. Could you explain why it's ok to do it on cold muscle without warm up ?
Thanks. Great stretching.
Moreover I've learnt what "wiggle" means!!
Can I do more stretch routines along with this one? Or would it be a good idea to focus on just this routine?
That’s was great , thank you!
I'm a rather stiff Guy but never Had any pain or Other Problems, also never Had an injury or Something, even after 13 years of soccer, so I wanted to prevent such Problems to occur, and wow - it feels really amazing. Like I aged Backwards a couple years. Gonna implement this in my daily Routine
I Love that . I am phisical education. I Love tô study about strech becouse i am teaching in enterprise in brazil with labor giminastic
Great workout video! ❤
Great video! Appreciate the walk through at the beginning (and those who doesn't want to, can always skip). I enjoyed the follow-along type of video, instead of just saying these exercises you do for 2 minutes, b/c these types I always mean to do, but never actually do. I will be coming back a few times a week for this deep stretching!
Appreciate your feedback! Consistency is key with stretching.
- YOGABODY Team
I am so glad I found you! I love your explanations and am now stalking you on TH-cam :) Thank you so much for sharing
Thanks for watching, Mary!
Absolutely love the instructions and clarity! 🙏🏼
So glad you find them helpful!
- YOGABODY Team
Thank you very much from 🇯🇵.
Hi. This video as been a revelation to me. I had an accident a couple of years ago, which left me with a weak left shoulder. The range of motion was limited towards my good shoulder. After doing this routine for a couple of weeks the shoulder is moving much more freely. Thanks for sharing your wisdom.
Sounds like body’s muscles respond better to stretch after a nice relaxing or during stretching?In my yoga class, we do meditation after yoga’s session. Should we do meditation before yoga?
Great stretches! Thank you for the in depth explanations too!
Glad it helped, Ellen!
- YOGABODY Team