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25 Minute Full Body Stretching Exercises - How to Stretch to Improve Flexibility & Mobility Routine

HASfit・21 minutes read

The text describes a comprehensive full-body stretch routine led by Coach Kozak and Claudia, covering various muscle groups and promoting flexibility and mobility. The routine includes stretches for the lower body, upper body, and key areas like the shoulders, hamstrings, triceps, and hips, emphasizing proper form and movement to improve overall posture and muscle health.

Insights

  • The stretch routine led by Coach Kozak and Claudia covers a wide range of muscle groups, emphasizing balance, posture, and controlled movements to promote overall flexibility and mobility.
  • Ankle mobility plays a crucial role throughout the routine, with exercises like the 90-90 hip stretch, pigeon stretch, and kneeling page turner focusing on maintaining specific angles to enhance thoracic spine, hip flexor, and lower back health, culminating in a well-rounded full-body stretch session.

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Recent questions

  • What muscle groups are targeted in the full body stretch routine?

    Various muscle groups including forearms, biceps, wrists, shoulders, back, chest, rotator cuffs, hamstrings, triceps, lats, neck, glutes, calves, and lower back are targeted in the full body stretch routine led by Coach Kozak and Claudia.

  • What equipment is recommended for modifications during the routine?

    A chair and band or towel are recommended for modifications during the full body stretch routine.

  • How does the routine emphasize posture and controlled movements?

    The routine emphasizes posture and controlled movements through exercises like the bent over T stretch, bent over Y stretch, and lying overhead shoulder extension with chin tuck.

  • What is the purpose of the hamstring sweep exercise in the routine?

    The purpose of the hamstring sweep exercise is to engage multiple muscle groups and provide a total body stretch.

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Summary

00:00

"Full Body Stretch Routine for Mobility"

  • Full body stretch routine led by personal trainer Coach Kozak and Claudia
  • No equipment required, but a chair and band or towel recommended for modifications
  • Lower body stretch with isometric deep squat hold, focusing on balance and posture
  • Wrist curl glide exercise for forearms, biceps, and wrists to counteract modern lifestyle strain
  • Bent over T stretch for shoulders, back, and chest, emphasizing posture and controlled movements
  • Bent over Y stretch targeting different muscle groups, specifically rotator cuffs
  • Bent over arm hauler for full range of motion in shoulders, promoting shoulder health
  • Hamstring sweep for total body stretch, engaging multiple muscle groups
  • Triceps stretch focusing on the back of the arms and lats, improving flexibility
  • Lying overhead shoulder extension with chin tuck for neck, shoulders, lats, and triceps mobility
  • Floor angel stretch for rotator cuffs and chest, enhancing overall shoulder mobility
  • Lying straight leg hamstring stretch for hamstrings, glutes, calves, and lower back flexibility
  • Banded calf stretch using a band or towel for calf and ankle mobility, emphasizing proper foot placement
  • Static holds in calf stretch to improve calf muscles and ankle mobility, ensuring good posture throughout.

18:07

"Mobility Exercises for Ankle to Back"

  • Begin with ankle mobility being a key factor in certain exercises, highlighting added benefits.
  • Transition into a 90-90 hip stretch, emphasizing the starting position with knees at 90-degree angles and the option to lean back for comfort.
  • Progress into a pigeon stretch from the 90-90 position, detailing the movement of pulling the front foot in and straightening the back leg.
  • Move to a kneeling page turner exercise, focusing on maintaining 90-degree angles and opening up the thoracic spine and hip flexors.
  • Conclude with a quadruped position for a lumbar cat cow exercise, targeting the lower back, followed by a quadruped scapular stretch for the upper back and scapular area.
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