15 Minute Beginner Flexibility Routine! (FOLLOW ALONG)

What's that, my bodyweight warriors? And welcome back to another video, today I'm back with a full body

beginner

flexibility

routine

. This

routine

is designed to be performed at virtually any level of

flexibility

. It will work on virtually everything from head to toe and give you a very complete flexibility workout. It will take you about 15

minute

s, so feel free to

follow

along and get stuck in wherever you are. If you don't have time right now, you can go to the description and download it for free. pdf of this routine so you can do it anywhere regardless of whether you have an Internet connection, let's jump to the routine.

We're going to start with the neck because the neck creates a lot of tension, so you'll do it. You will tilt your head to the right side, extend your left arm away from you, place your right arm on top of your head, and then gently pull until you feel a stretch in your left hand. side of your neck we're going to hold this position for about 30 seconds, you should feel, like I said, a nice deep stretch in your neck, you can even feel it going towards your shoulder, you can feel it going towards your upper back towards Those upper traps.

Wherever that tension is, there's often a lot of it in the sternocleidomastoid, which is one of those neck muscles that gets really tight when we end up sitting for a long time, you'll just hold this position, remember to breathe nice and deep during these positions. I'm going to switch to the other side, so you're going to tilt your head to the left side, extend your right arm, and then gently use your other hand to help during this routine. I'm going to say we'll be holding it for 30 seconds, but this is just a rough guide. If you feel like it's particularly tight in one area, you may want to hold it longer.

I'm going to continue, remember to breathe nice and deep, nice and diaphragmatic, that's the key. for flexibility training just keep breathing well, I'm almost done here and I'm going to switch, we're going to kneel down and then we're going to do some shoulder extensions so you grab both hands behind you. you're going to hold your shoulders back and you're going to extend them towards the floor here you want to try to open that chest, try not to arch your lower back too much and you just want to pull your hands back so you should squeeze your shoulder blades together, opening that chest and don't forget to breathe, you should feel a good stretch from maybe your chest to your shoulder to your biceps, a good overall release for your upper body.

I'm going to hold this position for about 30 seconds, but if you feel like you're getting a good benefit, feel free to hold it a little longer, keep opening your chest, keep breathing, okay, let's back up a little bit. A little bit and we go down to a child's pose, so you should feel a nice kind of tension that falls in the lower back, you're going to push your chest towards the floor and we're just going to breathe, that's what we want. to do this you are going to breathe and relax, you may feel a nice stretch in your lower back, feel free to move, you can move your knees out, just get comfortable, next we will focus on the lats, so let's go a What we do is we drag our knees back and do a similar position, but this time we try to push our shoulder blades into the floor, so here you should feel a good stretch in your lats, so there's that. the muscle that comes right underneath here I keep pushing try pushing your chest towards the floor to try to arch your back open that chest up this is something that usually gets pretty tight if we're sitting at a desk working so just we want to open that up, what we're going to do now is put our right arm out to the side and we're just going to move away from it and push that chest toward the ground, which is going to give us a nice stretch. along the pec, you can move back, move forward, try to find where you have those tight spots for me, it's about 90 degrees out from the side and keep pushing that chest towards the ground, keep breathing.

I'm going to hold this for about 20 to 30 seconds and the other arm is just helping out to the side, so we're going to push up, bring that arm in, stick your left arm out and do the same stretch, so twist again away from the arm that is extended and pushes that chest. on the floor to feel a good stretch on your pectoral, maybe even on your biceps, on your elbow, you can release all that tension, those muscles are usually very moist, keep holding this position, keep breathing, okay, let's keep going Go ahead, extend your arms. and go into upward facing dog from here, we're actually going to do a slow press down to the floor keeping your hands where they are, they should be right under your shoulders, you're going to push up and exhale. get back on the floor and do five of these, so exhale, push up, there's another couple of these.

I'm going to exhale on the way out, you're breathing yourself, inhale and exhale, okay, so we're actually From here we're going to roll over onto our back and all we're going to do is stay all the way back, we're going to bring our knees to our chest and we will press You can rock back and forth a little if you want. Again, this is going to be designed to open and loosen your lower back a little bit. If you want, you can extend your legs and you can bring them back up, you'll just release that touch there and bring them down. to the ground and both feet on the ground and what we are going to do is let our knees fall first to the left side and then once to the other side, we will only do five repetitions on each side. let your knees drop as much as they want, bring them back, bring them to the other side, it doesn't matter if you can't touch the floor here, you should just feel a nice kind of stretch going into your lower back again. the hip flexor possibly so three to another pair on each side the last one on each side from here what we're going to do I'm going to bring our legs back to the center we're going to move our left leg out the side slightly hooks the right leg and you're going to pull this right knee towards the opposite shoulder, so I'm going to pull this right knee towards the shoulder of my left hand right now, you should feel a pretty intense stretch in the glute.

If you can only pull it so far, don't worry, pull it up as far as you can to your left shoulder. We will maintain this position for about 30 seconds. What you can do here. You can do some nfp. As you inhale, you'll push your knee toward your hands to contract that glute as you exhale. I'll relax and try to throw it a little deeper. I'm only going to do one. more of those pnf, so push into my hand, I'm going to exhale a little deeper, you should feel a really nice release here, this is usually very, very tight, so you could spend a little more time on this.

I'm enjoying it well. We're going to put that foot back down in the same position, we're going to move the right leg outward. The left leg gets hooked. I'm going to bring our left knee to our right shoulder again. You should feel a stretch in your glute so around this kind of reason why right on the outside of your hip you should feel a pretty decent stretch again you can do that pnf so inhale push in and out let's do one more on this one, okay, let's go up and let's Sit down, I'm going to turn my face so you can see what I'm doing, our feet are going to be about shoulder-width apart, we're just going to let those legs fall toward the left side. and then we'll go back to the middle and drop them together.

It's called a hip twist and it just involves working the hips through complete external and internal rotation. It is very good for loosening the hips. I'm going to do 10 repetitions. In total, five reps on each side, just moving from one to the other dropping the knees, so we're at six few numbers on each side, like I said, you might find that one side is a little tighter than the other , that's why it is so. a little tight, you can do another set of reps on that tight side before alternating back and forth, so do one more here.

I'm going to go back to the middle, let's push ourselves up into a squat if you want. You can only squat, that's fine if it's only here. Lower the squat as you can and simply relax if necessary. You can move forward a little. Use your hands to help. From here we're going to do some squats. A pipe position that we are going to try to do is try to keep the chest very close to the legs, push up into a pike as much as you can, hold a pause in this position, trying to think about touching the floor and then return to lower. in a squat, again, if you can only squat this far, that's absolutely fine, that's all you're going to accomplish, so you're just going to keep going up towards a pike.

We are going to do a total of five of these. nice and slow, as deep as you can in a squat and as deep as you can in a pike, so we're going to form just one more, we're going to pause in this pike position, we're going to try to get a good stretch. on that hamstring, the only thing you want to think about here is try to think about sucking in your stomach to try to pull your chest towards your leg so you can get a good stretch on that hamstring, just relax, try to breathe, move if you want. you want and then from here you're going to step back but for me I'm going to switch I'm going to do a low lunge you're going to bring both hands inside your leg and we're going to be in a lunge position if you can you can lower your elbows to the floor, if you just want to be as low as possible, you should feel a stretch in your front leg, right at the groin adductors.

Good deep stretch, you can move around if you want, like I said if you can't get that low just use your hands but if ideally you can get your elbows on the floor just twist in this position trying to get a good finding. In those tight spots, I'm going to bring that knee closer, sit in a lunge so we have our right leg down, raise our right arm and just lean over. to the left side and push your hip forward, here you want to keep your right glute engaged, making sure to push your hip forward, you should feel a nice deep stretch in your hip, maybe even down to the side of your back, okay? keep breathing I'm going to maintain this position for about 30 seconds breathing is very important you have to keep remembering it from here you are going to turn and we are going to get into frog position, so this is when your legs are wide apart, we will put our feet together at the posterior and then all we're going to do is extend our knees as far as we can, we're going to rock back and forth, so we're going like as deep as you can, keep trying to push those knees out, if you can go a little deeper every Once you swing here, you're looking to have a pretty deep stretch in your adductors so that these muscles on the inside of your leg and just move. to help you open up if you tighten the squat, this is actually a really good exercise to help you open up your legs, it's going to hold the swings and back and forth for about 30 seconds and we'll do a lunge on the opposite side. so I'm going to turn to my right side, right foot goes forward, I'm going to come up into that lunge position and like I said, if you can squat down, you can get those elbows to the floor, that's great, push that knee out. , but just go as deep as you can in this position if you're up here, that's absolutely fine.

Wherever you stretch, it will move again. Find those tight spots. It may be a little painful for you, but it's a really great stretch. I'm going to hold this position again for 30 seconds and then what we're going to do is do the same thing as last time. I'm going to lower my knee and come up into a squat lift left arm over your head lean to the right side and push that hip forward I'm going to keep breathing pushing that hip forward make sure that left glute is contracted think about squeezing that left glute supports the hip continue breathing in this position continue pushing opening that hip from here what we are going to do is return to the original frog position, with the feet together, throw it to the ground, continue swinging back and forth and that's it basically the routine that is done from here.

Squat back down and you can rest in this position or you can do a pike move to find where it's tight, but that's basically the routine, like I said, the full routine is available for a free download in the description below. below you can download it as a pdf, take it with you, print it, use it absolutely anywhere, you don't need any equipment for this, all you need is yourself and preferably a slightly comfortable surface, if you enjoyed this routine,Press the thumbs up button to like it. These types of videos support the channel. If you have any questions, you can leave a comment below.

Join the conversation. Let me know your thoughts and opinions. How do you get along with this routine while you're there. Why don't you hit the subscribe button and join? the bodyweight warrior tribe to make sure you don't miss any of these future videos, but that's all for this week guys, have a strong and resilient week in peace.