10 MIN STRETCHING EXERCISES FOR STIFF MUSCLES AT HOME ( Relaxation & Flexibility ) | No Equipment

Transcript

hello everyone hope you guys are doing amazing today so we're going to be doing a 10 minute stretching for stiff muscles so if you're really tight and you feel like you need something to relax give you more flexibility and help you during your workouts to have a bigger range of motion than this one is for you so if you want to increase your flexibility i have a flexibility challenge for free on my website shopavolvel.com so make sure to check that out and i hope you like this video so before we start if you like it please give this video a thumbs up and to see more videos like this more challenges and also if you would like to leave a comment below to let me know what you think of this workout it would be amazing all right without further that all right let's just get started so we're going to start in the butterfly pose so you want to keep those feet together and bring your knees as low as you can [Music] [Music] all right so we're going gonna extend the right leg keep the left leg close to you and make sure you keep that back straight to go down towards the right leg keeping the back as straight as possible [Music] [Music] same thing on the other side let's switch [Music] [Music] amazing we're gonna go in the middle so open your legs as wide as possible keep that back super straight and let's go as low as you can so if you can go here that's totally fine if you can go on your elbows that's the second level it's a little bit harder and if you can go on your forehead that is our last level so i really want you to eventually come [Music] here [Music] all right let's go in so we're gonna close our legs do the opposite stretch to that which is close legs shoulders back keep the back straight and go as low as you can keeping those feet flexed so i really want you to know that it's okay if you can't go as slow as i am going because i've been practicing for a long time so it's normal that some exercises i'm going deeper but i don't want you to really compare yourself to me you just started or you're starting and that's totally fine [Music] let's go in our box so now we're gonna extend those legs up and grab the inner parts of our feet for happy baby this one is a fun pose you can rock it side to side to have fun so i'm just proud that you're here and you want to stretch your muscles [Music] amazing we're going to come here drop the knees to the left and let's put that left hand on top of the knees and look the other way so in this case let's look right push down to the left [Music] let's go on the other side [Music] [Music] nice we're gonna get into some upper body stretches so if you have a chair or something grab onto the chair or the wall and let's go down to stretch the shoulder so you really want to go as low as you can [Music] bring it up we're going into a cobra so in those stretches you do your best you can stir it over here this is baby cobra if you feel good there you can try going on your hands you can try it here or bringing your hands closer to you which is a little bit more advanced all of them are great as long as you feel the stretch [Music] right from here we're going to get into a bicep stretch so place your hands facing towards you your fingertips and here you want to keep the hands on the mat as much as possible and bringing yourself back bring the booty to the feet so if you can go here that's your max that's perfect do your best [Music] great so we're gonna go into a tricep stretch so you place your elbows as far as you can on the mat and then you want to go back back back back until you feel that tricep stretch low as much as you can [Music] nice so we have the stretch one of my favorites which is to go here i'm gonna stand up go all the way down and open your knees while keeping those feets parallel to each other so if you want you can grab onto something to keep yourself balanced and if you can just stay here for a bit longer [Music] nice we're gonna sit down almost done guys go on to your back squeeze those knees in side to side [Music] rocket [Music] so [Music] and in this last one i just want you to let go let go of everything just relax relax your muscles as much as you can and just let go this is our last [Music] exercise [Music] and we are done so i hope you like this stretching routine it's an amazing routine for stiff muscles so i hope that you do this consistently so you can really see the changes in your muscles in the tightness so i will see you in the next one and have a beautiful beautiful day bye [Music]