Stretches for the Inflexible! Beginner Flexibility Routine

Transcript

hey everyone it's anna and today's video is going to be a follow-along stretching routine for beginners you do not need any flexibility at all to follow along to this routine the whole goal is just to go as deep into the stretch as you can and then the more you do this routine your flexibility will improve so you can get even deeper into the stretches so let's go ahead and get started to start going to a wide stance with your toes turned outwards and then we're going to reach up and then reach down pushing your hips back [Applause] we're going to repeat this five times [Music] now sit down in a butterfly stretch now we're going to do some basic stretches while staying in this butterfly set starting with neck circles [Music] now go ahead and switch directions [Music] and now we're going to reach up and now twist your body to one side [Music] reach up again and we're going to repeat that on the other side [Music] next bring one arm across your body and pull it towards your chest [Music] switch to stretcher your other arm [Music] and now take that same arm and pull it over your head to stretch out your shoulders [Music] [Music] and now for the final stretch in this butterfly sit try to push your hips even further to the ground if you can so you want to push it enough so that you feel a good stretch but you don't want this to be painful so just push it as far down as you can to feel a stretch but no pain [Music] the other leg to your inner thigh and we're going to reach up and then reach forward trying to grab onto your ankle if you can if you're up here that's fine too as long as you feel a stretch in your hamstring or if you don't do stretch grabbing onto your ankle you can try to pull your chest even further but for now right here is probably going to be good for most of you turn it up [Music] turn [Music] turn up so reach up and reach forward trying to grab your ankle or like i said you can go even further if you don't feel a stretch [Music] turn it up now straighten it both eyes in front of you to do a pike stretch so we're going to reach up again and this time reach forward trying to grab onto your toes if you can if you can't then just reach forward onto your knees as long as you feel that stretch but if you can reach forward to your toes and try to point them towards the ground to get a good stretch in your feet as well [Music] again you can always modify the stretch to go further down to get more of a stretch or like i said earlier you can just stay right here [Music] we're going to repeat that same stretch except this time with your feet flexed so reach up again and reach forward trying to pull your toes towards you to get an even deeper stretch in your hamstrings [Music] [Music] if you don't feel that big of a stretch you can always bend your elbows or if you can't reach your toes just flex your feet and grab onto your knees [Music] you can now relax your feet and we're going to lay back on our back [Applause] and then once you're down here bring your knee to your chest [Music] [Music] trying to get your foot up towards the ceiling or if you don't feel stretch you can pull it even further but for a beginner you're most likely going to be around this level [Music] [Applause] [Music] oh now you can bend that leg again and pull it across your body trying to leave both shoulders on the ground [Music] bring it back up to center and we're going to repeat those three stretches on the other leg so start with pulling your knee to your chest [Music] and now stream it out to whatever height you can so you might be here or you might be even closer to your face it really just depends on what level of flexibility you're starting at [Music] like [Applause] and now bend that leg again and pull it across your body remember to leave both shoulders on the ground [Music] so [Music] you can now zip back up and we're going to go up into a downward dog position [Applause] so in this you should be trying to push your heels towards the ground and your chest back oh baby i love your madness it's so incredibly beautiful [Music] you shine like gold so selfless [Music] always hungry for more that's just how i was born take me somewhere i don't know and give me your freedom from here push your hips towards the ground into a still stretch to stretch your back [Music] whoa you love me two pieces [Music] the limit of love now go up is your knees and we're going to arch back and if you can try to grab onto your ankles [Music] i give you my everything [Music] always hungry for more that's just how i was born take me somewhere i don't know give me your freedom you love me to pieces yeah i need it i want your pandemonium now we're going to go on to our hands and knees and we're going to start by arching back to stretch out your back again [Music] and then contract [Music] we're going to do that four more times [Music] [Music] give me your freedom and to finish off this stretching routine we're just going to go down into a child's house [Music] oh [Music] and that's it for this stretching routine so i hope it helps you improve your flexibility if you know of someone else who's trying to improve their flexibility as well definitely share this routine with them or if you would like a more advanced routine i have lots more stretching routines on my channel and i'll link a few in the description below like always i'd really appreciate it if you could give this video a thumbs up and also as well as click on the notification bell so you get notified whenever i upload any new videos bye guys [Music] you know [Music]