10 min POST WORKOUT STRETCH for Flexibility & Mobility, by Fit With Sally on YouTube. 11 min 39 s.
- Video length
- 11 min 39 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 9
What you need
Steps
Kneel on your mat in a half-kneeling lunge with one foot forward and the other knee down. Tuck your pelvis and shift gently forward until you feel a stretch at the front of the back hip. Hold, then switch sides.
From all fours, bring one knee forward and place it behind the same-side wrist, extending the other leg back. Sink your hips toward the floor and hold, then repeat on the other side.
Come onto all fours and slide one arm under your chest with the palm up. Lower your shoulder and temple to the mat, hold, then swap arms.
Lie face down with hands under your shoulders. Press your palms down and lift your chest, keeping your hips on the floor and your neck long. Hold and breathe.
Push back into child's pose with knees wide and arms stretched forward. Rest your forehead down and breathe slowly.
Lie on your back and cross one ankle over the opposite knee. Pull the lower thigh toward your chest until you feel it in the glute, then switch legs.
Sit with the soles of your feet together and knees dropped out to the sides. Hold your feet and lean forward gently from the hips.
Extend one leg and reach toward your toes with a flat back, then switch sides. Finish with a gentle back stretch, shoulder stretch, head tilt and chest stretch.
Close by hugging yourself, wrapping your arms around your torso and breathing out slowly.
Tips and common mistakes
Breathe steadily and never bounce in a stretch. Ease off if you feel sharp pain.
Skip the cobra stretch if you are pregnant or postpartum, as the creator advises.
Hold each position for the full time shown rather than rushing through the sequence.
Stretch on a non-slip mat so your knees and hands do not slide during the floor poses.
Questions
Can I do this stretch routine after running?
Yes. The sequence targets hips, hamstrings and glutes, which get tight after running. Do it while your muscles are still warm.
Do I need to be flexible to follow along?
No. Each pose has an easier version, so bend your knees or reduce the range until the stretch feels comfortable.
How often should I do this routine?
You can use it after every workout, or at least a few times a week, to build flexibility over time.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
