Full Body Stretch For Tight Muscles, Recovery, and Mobility, by Tone and Tighten on YouTube. 10 min 55 s.
- Video length
- 10 min 55 s
- Time to do it
- 11 minutes
- Difficulty
- Easy
- Steps
- 9
What you need
Steps
Lie on your back with knees bent and feet flat. Let both knees fall slowly to one side for a lumbar rotation, hold 20 to 30 seconds, then switch sides.
Move into a hip flexor and hamstring stretch, such as a half-kneel with one foot forward. Keep your back tall, tuck your pelvis and hold 30 seconds per side.
Work your hip rotators by sitting or kneeling and rotating one knee inward and outward in slow, controlled circles. Do 8 to 10 reps each side.
Repeat the hip flexor and hamstring stretch on the second side, matching the same 30-second hold. Keep your breathing slow and steady.
Stretch your quads by pulling one heel toward your glute while standing or kneeling. Hold 30 seconds, then swap legs.
Come onto all fours for cat cow. Round your spine as you breathe out, arch it as you breathe in, and repeat 8 to 10 slow times.
Sit tall for a seated twist. Cross one leg over the other, rotate toward the bent knee and hold 20 to 30 seconds each side.
Bring one arm across your chest at shoulder height and pull it gently closer with the other hand. Hold 20 to 30 seconds, then switch arms.
Finish with upper traps. Tilt one ear toward your shoulder and rest your hand lightly on your head for a deeper stretch. Hold 20 to 30 seconds each side.
Tips and common mistakes
Stretch after your workout or a warm shower, when your muscles are already warm and more giving.
Breathe out slowly into each stretch instead of holding your breath.
Never bounce or push into sharp pain. Ease back if a stretch pinches or stings.
Run the routine daily if you sit a lot, since small daily sessions beat one long weekly stretch.
Questions
Should I stretch before or after exercise?
After is best for this routine. Your muscles are warm and it helps you wind down, but a gentler version also works on a rest day.
How long should I hold each stretch?
Aim for 20 to 30 seconds per side. If a spot feels very tight, hold a little longer but stay in a comfortable range.
Can I do this every day?
Yes. The movements are gentle enough for daily use, though take a rest day if you feel sore or notice sharp pain.
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.
