Sports and Fitness

Full Body Stretches, How To Stretch For Beginners, Part 2: Lower Body, Home Workout Follow Along

new videos everyday life wisdom [Music] hi this is Donnie and this is part 2 to my full body warm outstretch video and it focuses on the hips down in order to improve your flexibility so make sure to favorite this video and follow along so we’re going to begin today by starting in a trunk lunge position right here and this should really stretch your glutes and also get down into your hip flexor over here so just hold this for a few seconds it might be a little painful at first but it gets better the deeper you get into the stretch and then just go ahead and go up to this position right here you should feel this in your hamstring right here as well and then just kind of go back and forth in order to target different muscles in the legs and go back into the lunge and again you should feel this in the front hip flexor and go back up and one more time we’re gonna go back down now we’re gonna twist into this position facing the back and go ahead and put your right arm over your left leg and squeeze it in first stretching your glutes right here [Music] and then twist to increase the stretch in your spine then we’re gonna face the back and go ahead and and take your ankle and put it more closer to you and then go all the way down in front of you as far as you can and hold it for a few more seconds and go ahead and untwist go back into the lunge position and then rotate your hips towards the front and you should feel this in your inner thighs right here hold it for a few seconds and go ahead and put your right hand behind your leg and then take your left hand and push back for a deeper stretch in the inner thighs and go back to the center I’m gonna go to the other side [Music] and again put your left hand behind your leg and your right hand on your knee for a deeper stretch just push backwards and go to the front again and twist this way where did I do the other side so hold the lunge for a few more seconds and go up like this and again kind of like switched your positioning to target different muscle groups [Music] and go back down into the lunch [Music] go back up [Music] sway back and forth then go back down again you don’t know that you’re that you’re doing this right again if you feel it in the left hip flexor right here then go ahead and twist again to face the back and squeeze your leg into is your chest then for a deeper stretch twist even more then take your right leg and bring it closer to you kind of into this position and reach all the way down towards the back as far as you can go [Music] and go ahead and untwist all right now we’re gonna lunge back to the other side so rotate to the front and then move to the other side and I’m actually going to show the twist from the front so you can see what I’m doing for the front so what I did on this side was I put my right foot over the top of my left and I twisted this way and then again for a deeper stretch I went like this and lastly for an even deeper stretch put your foot as close to your body as you feel comfortable and go all the way down [Music] and then come back up and for the other side take your right foot underneath the left so the left on top and you twist in this direction a deeper stretch will look like this then afterwards put your left foot close to your body like this you go all the way down again and if you’re feeling any knee pain whatsoever then you should probably come a little bit closer and go ahead and take this foot closer that way now I’m going to go into some hip flexor stretches so we’re going to go back into the lunge position like this and if you’re feeling like a beginner and you’re already feeling a pretty deep hip stretch in this position just go ahead and stay in this position but for a more advanced stretch go ahead and put your knee down like this and reach to the back so Korea’s gonna do the beginner version just stretch this way you’re gonna feel a really deep stretch all along here just pull it in as close as you can and the less advanced version would look like this just putting your knee like that and holding in this position and that’s a little bit of a different stretch now we’re gonna go to the other side so go ahead and rotate to the front move to the other lunge position and again if you feel like it’s gonna be too much of a stretch there fall along with Karina and just stay in the lunge otherwise fall along with me put your knee down like this and you reach to the back around to your foot [Music] or if you’re feeling a little bit more ambitious then you can hold this position right here like Kareena was just doing just hold that for a few more seconds and then I’m gonna take it back up to the center and that concludes our lunges now I’m going to go ahead and go into a pike position in the front to stretch our hamstrings so just go ahead and go all the way down reach as far as you can if you’re not as flexible just go ahead and hold it more towards your knees and if you’re feeling more flexible then go as far past your toes as you can then go ahead and flex and this will stretch along the back of your calves and hamstrings then go back down [Music] and go back up [Music] and go back down and last time up flex your toes back as far as you can for deeper stretch [Music] and now we’re gonna start going into more of a split type position we’re going to slowly like build our way to the split so start in a little acute angle like this and reach towards your toes this is gonna target more of your hamstrings and the farther we get out the more it’s gonna work your inner thighs then go to the right and to the left back to the center just hold it there [Music] and if you feel like you can’t go any further it then just follow along with Karina and just stay in more of an acute angle and if you’re feeling a little bit more flexible then go ahead and take it two inches farther out now you’re gonna go to the right [Music] into the center as far as you can go reach your fingertips as far forward as you can then then go to the left and this should stretch to the side of your body as well go back to the center [Music] and then take your feet two more inches out backwards and into your full stretch so for me this is as far as I can go so I’m going to take it this far out just feel free to go as far far front or back as you can so I’m going to take it to this direction first [Music] then I’m gonna face my leg I’m gonna walk it to the center just hold it there for a few seconds I’m going to take it to the other foot and reach this wig and your stretch all along the side of my body and back to the center now we are gonna focus more on our calves so we’re gonna go back into this position again and just go ahead and take your feet back a few steps and just work those calves go back and forth back and forth just loosening up those calf muscles [Music] and then we’re gonna walk our feet all the way back up to our hands as far as you can go you don’t have to touch your toes so where ever you can touch then go ahead and go as far up on your chest you can go all the way down to stretch the arch of your foot and then put your heels into the ground to get more of a calf Achilles tendon stretch back up on the toes back on the heels back up on the toes back the heels and then put your heels into the ground just shake out those muscles row all the way up and we’re gonna end with a big stretch so just take your feet out in second and go down and out down and out and back up and that concludes our stretch thank you for watching my part – to my stretch video if you really enjoyed this and you feel a little bit more flexible after watching make sure to favorite and like it we’re gonna face the front again go to the other side hey what did I lose you [Music] you [Music]
Video source: https://www.youtube.com/watch?v=QMZmzwr6Fxg

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