Sports and Fitness

Stretching Routine Warm Up Exercises

hey there welcome to exit I’m your trainer Kelsey Lee and guess what today we are going to get some stretch on because you’ve been asking can we do a stretch session or something to do after these awesome workouts so we’re gonna do that for you so go ahead and get started on the ground and just kind of relax make sure you’re not all tense and frustrated and even if you are it’s okay because this will help so make sure you have a mat or something that’s not going to be abrasive on your knees so we’re going to start in this position kind of neutralize the spine so you’re gonna flex like hyperextend almost and then come up it’s going to pull the pelvis in up through the ABS and back down okay so force just fine down through the lower lumbar pull it back up activate the core and back down just a couple times for this and then we’re going to move forward pull the spine up shout just hunching you’re pulling through center of the spine and call so stay where you are and go ahead and a child snows like this try to keep your seat close to your heels okay does it necessarily have to touch reach reach reach with your fingers okay I want you guys to think about every time you exhale we reach a little more and that’s how we gain flexibility all right and generally speaking I’ll tell folks let’s hold all of our sketches for 30 to 45 seconds if you’re really working for more flexibility we can hold it for 45 to 60 today we may not meet those numbers exactly don’t we can try okay reach forward a couple more seconds and all I’m looking up at you guys and you might be looking up at me right now just make sure that you’re you’re dropping your head so you’re not holding your neck up okay you’ll really maximize the stretch that way all right now pull it up nice and slow slow slow okay next one we’re going to get our quads we can do these standing or seated so we’re going to fold one behind us okay one leg out straight so we can actually start here with a hamstring stretch and then move into quad so let’s do that first so fold it over got it nice and slow I know bouncing okay so a lot of folks doing this give your muscles it’s a chance to elongate okay relax fold over a little more and then we’re looking at each other here but try not to hold your neck up just drop your head really fold over hang in there keep going relax to the hamstring so if you need to slight soft knee so your leg is at bed but it’s not locked out push three your more second and this this session is really just going to teach you guys how to do some fundamental stretching you can obviously take this on your own time as do these longer again thirty to forty-five cents per stretch okay okay bring it up nice and slow and let’s bring it back and switch out this quad if you have sensitive knees I prefer that you stand up and pull one leg behind you if you’re okay let’s go ahead and bring it back feel the stretch through the outside of the quad primarily number relax those knees you can even pull it over to the side okay and that way your knee is actually behind you why don’t we try this I prefer this more because if your your legs out to the side it’s a little tougher on those knees pull it back and you don’t want your need to come all the way if you want to keep it nice and close to that other leg okay got that one down all right relax and pull it back up and let’s switch okay so you saw my flexibility on my left leg not the same on my right if you were with us a couple weeks ago you saw that I pulled my hamstring well it was hamstring groin pull and those are not fun first time ever doing that so still recovering so if you have tight hands or any kind of a a previous injury take this slow you don’t want to reap hole anything and again those muscle fibers we got to give them a chance to elongate okay and it’s a process it’s not like stretched for two days and then you can jump into the switch because then you will have a hamstring going for okay lay over it you can don’t copy me because I can’t go as far down on this leg good work and we’re gonna hold this one a little longer and always again you hear me talking about mind and muscle connection when we’re doing things like working out and I believe in certain muscle groups but when we’re stretching we’re using a mind and muscle connection also thinking about okay are we relaxing through the hamstring are we engaging a certain part of our body things like that okay alright few more seconds lean over a little more remember every time you exhale we’re gonna reach no bouncing no pull ting all right so try to reach this toe a little more few more seconds all right so bring it up nice and slow okay we’re going to bring it back have to let me face you guys remember what we did for our quads so we’re going to pull it over like this so it’s easier on our knee and pull back and you absolutely can do this standing up a lot of folks are really surprised when they start doing this stuff how tight their hands and their plods are so definitely start incorporating these things into your daily routine okay pull back a little more all right bring it up nice and slow that’s next one I want you guys to fold one leg in the front okay like this I’m not gonna ask you guys student splits don’t you worry if you guys are like I do not read ever okay so bring that back leg out okay you should feel a stretch to the outside of your teabag area the outside of the leg on your folded leg okay you can kind of adjust as needed to feel more of a stretch for me if I kind of put my hands down bring my chest up I’m going to feel a lot more okay let’s lay it over and again if you guys really want to get intentional bring a timer out or watch your phone or the clock or something and seriously thirty Seconds for forty-five seconds per stretch and of course get along with me today on this so you get your groove and a lot of folks are like stretching is the worst part of my routine I don’t want to do any of it but I’m telling you if you want long lean muscles if you want energy prevention if you want your workouts to be maximized you’ve got a stretch okay bring it up go ahead and switch even all you buf boys out there you got a stretch too you all right pull it up through the chest use your hands or you position your body so you feel most of the stretch through that outside through the T Bend area also to the bottom of the gluts doing good hang in there really long get that back leg okay let’s fold it over you’d be amazed I know every at the end of all my bootcamp sessions are three x classes we do stretching and it is like the dessert of the workout so make sure you’re taking time to do that cuz your body will definitely thank you and if you have a high-stress job or life is just crazy okay bring it back up okay bring these in all right so hang out where you are we’re actually gonna put both legs in front of us fit the hamstrings again for you folks we’re like six foot and stuff don’t try to get your hands all the way past your feet okay and five foot three just to taste your weapon I can get away with five foot two this all right lay over it remember drop the head down if you want to hit the calves also then flex to feedback those toe should point for you with every exhale to try to reach a little more recent reach and we could definitely hold these stretches a lot longer but for times sake and get through the session and not making a tear board we’ll get through the little quicker so bring that up nice and slow okay so we’re going to lay on our back to this next one okay so make sure you’re actually neutral spine position first then bring your leg up fold over with a bend focus on keeping this guy over here just shoulder this arm on the floor good work lower back also through this key non-dairy a little bit top of the glutes so yeah the goal here is to obviously get this leg under the floor keeping this arm in that shoulder touching the floor as well and if your your spine get a little popping that’s okay too all right let’s bring that in so as we do this we’re going to pull our knee up towards our body keep it in this position out nice and slow okay same thing here pull it up this guy stays over here on the floor okay lay it over and a lot of you guys have commuting to do in the mornings or the afternoons evenings from work or whatever you do you’ve got to do this stuff because if we’re sitting in the car all day oh my gosh there’s just compression through the back and our hips and everything so do this stuff I promise it serves a purpose you’ll feel so much better pull that knee over a little guys all the way keep that shoulder on the ground okay bring that in remember how we do that hole in the knee nice and slow bring it out okay so staying on the ground all right point the toes elongate the legs relax to the spine and the neck relaxes shoulders let those drop back okay we’re going to pull our leg up through the knee so economically your body’s gonna hear this leg is going to come out just a bit you may not be directly up but your hip may be rotated out a little bit and you’re actually going to maximize the stretch if you open up for the hip just a bit so pull that in good job if you’re hanging out with me and doing these I promise be consistent this stuff is good for you your body will be happy we want happy bodies don’t we pull it up a little more you want that top of your quad to get as close to your body as possible okay all right now let’s elongate that leg nice and straight bring the other one up there you go and I know I said that ideally we’d be holding these for 30 to 45 seconds but if you don’t have a lot of time just hold them 5 to 10 seconds a little bit better than nothing so just make sure you’re doing something okay all right go ahead and elongate that leg bring it out go ahead and sit up okay we can actually stay where we are we’re gonna have our shoulders and out like this okay so notice I’m not here bring it down towards your wrist you’re going to feel more of a stretch that way sit down pop the shoulders back don’t be hunched up okay let’s switch other arm pull it out through the wrist there you go and we could clearly be jamming for some of its deafness Sessler for the sake of cameras II being here and since they on the map for those things okay pull pull pull all right triceps are next okay so pull it up there you go wait to mcqueen those shoulder blades let’s get ready and switch good job and let us know if you guys were happy with seeing a stretch session what you thought if you stuck it out the whole time if you’re going to take some of this and do it on your own for the full 30 to 45 seconds let us know what you think okay bring that down okay so if you have a wall or something you can go against a wall stretch out the chest if not no big deal or if you have a partner to do this with have them pull your arms back but for now just going to clasp our hands bring it back drop the shoulders down about halfway through I’m gonna rearrange my grip so if you see my grip here with my hands halfway through let’s go ahead and switch okay drop the shoulders down almost done here and to the forearms okay so bring those down everything feel okay alright so for forearms looks a little funny but just fingers pointing you backwards try to bring those wrist towards the ground okay you can also use your knees you need to take it slow especially if you’re not a big stretcher you got to give those muscle fibers a chance to long be relaxing get conditioned like the recipe body when you start working out few more seconds and you’d be surprised we hold a lot of tension all over our body but a lot of times people don’t think about their forearms being something they need a stretch probably is okay slowly bring that back up you feel that if you want you can move your wrist around okay do some of this some ideas obviously hold it all right let’s hit her neck so I’m actually gonna have you guys stand up with me please okay standing up standing up all right so over to one side I want you to bring your arm up behind you like this okay don’t start dancing lead people dancing over here you can’t see it’s pretty amazing they’re fun so hang that neck over good job roll it to the front and switch another arm this is a good one if you sit at a desk all day I am Telling You take some time stretch your neck out the good thing hey roll it to the front okay we’re in roll to the front not all the way back which is to the front a couple times so three times each ways with total six so all the way just to the front nice and slow URT one life okay go ahead and take your fingers and just gently pull down on the front notice I have a soft knee here helps me elongate my spine a bit alright go ahead and bring it up and that’s it what do you guys think I hope you feel stretched out and relaxed make sure you do this at least a couple of times a week especially if you’re doing a lot of our X hit videos because a lot of them are super high intensity and we don’t want injuries we want you to be increasing your conditioning and your flexibility and being safe too so let us know what you thought make sure you subscribe to us here on exit leave a comment of course and follow me on twitter at kelsey lee calm
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