30 Minute Full Body Flexibility Routine V4! (FOLLOW ALONG)

Tom Merrick・2 minutes read

The text outlines a comprehensive full-body mobility routine, including various stretches and positions aimed at improving flexibility and mobility without requiring any equipment. The routine covers different body parts, such as neck, shoulders, mid-back, chest, hips, and legs, with a detailed description of each stretch and the recommended number of repetitions and hold times.

Insights

  • The mobility routine outlined includes a variety of stretches and movements targeting different areas of the body, emphasizing the importance of holding positions for specific durations to maximize the benefits and effectiveness of the routine.
  • The routine incorporates a progression from simpler stretches to more advanced ones, showcasing a thoughtful approach to gradually increasing the intensity and depth of the stretches while maintaining a focus on proper form and engagement of the targeted muscle groups.

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Recent questions

  • What is a full body mobility routine?

    A series of exercises targeting different muscle groups.

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Summary

00:00

Full Body Mobility Routine with PDF Download

  • This is a full body mobility routine, version four or five, with a downloadable PDF available in the description.
  • No equipment is necessary, but having a bolster, cushions, and yoga blocks can aid in comfort.
  • Start with neck rotations, raising arms and rotating shoulders for ten reps.
  • Move to a levator scapula stretch, alternating sides with PNF stretches for five seconds each.
  • Transition to an upward dog position for a general stretch, then lie down and rotate shoulders for five reps per side.
  • Hold each side for 20 seconds, focusing on shoulder blade movement and chest opening.
  • Proceed to a quadruped position for mid-back stretches, reaching hands through and holding for three to four seconds.
  • Repeat on both sides for five reps each, focusing on breathing and reaching for a deeper stretch.
  • Transition to a chest stretch by sinking chest down and arching back, then shifting to a sternum pull with rounded back.
  • Finish with a hip stretch by lying down, knees dropping towards the center, and actively engaging adductors and glutes for 30 seconds each.

18:27

Dynamic Squat Stretch Routine for Flexibility

  • Start with a pigeon stretch, focusing on a deeper stretch over the glute of the front leg with an active rotational element for five seconds.
  • Transition into a comfortable squat position, adjusting as needed by raising the hips onto a chair or cushions for comfort.
  • Perform squat knee pushes, pushing the knee outwards for an elevated stretch over the adductors on both sides, leaning with the torso over the left side.
  • Hold each push for three seconds, aiming for five reps on each side, with the last one held for 10 seconds.
  • Move into squat to pike stretches, pressing up and extending the legs while maintaining contact between thighs and stomach, holding each position for four to five seconds and the last one for 20 seconds.
  • Transition to a downward dog and then upward dog position for upper body stretching and rotational work.
  • Focus on hip flexors by moving into a lunge position, lifting the back leg using the glute without raising the hips, holding for five seconds actively, and repeating five times.
  • Extend the stretch by grabbing the ankle of the back leg, keeping the hip extended and sinking it down towards the ground, holding for 45 seconds.
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