15 Min Full Body Stretch Daily Routine Increase Mobility and Flexibility- All Levels
Channel: StretchFitness
Date: 2024-02-13

This 15 minute daily routine will help improve your mobility and flexibility. With a dynamic range of lower body and upper body stretches.  All levels can participate.  Just remember that stretching is purely base on your individually limits and ability.  Good rule of thumb is to only stretch between 50-70 percent of your limit for beginners and 60-85 percent of your limit for moderate and advance.  Once you have gain an awareness of which stretches positions are best suited for your upper and lower body.  Everyone will have several stretches that they feel most comfortable and is easy for them to perform.  Understanding your bodies limits and how to work on going beyond those limits take time and effort to achieve.  The wonderful aspect about stretching is that any one as the ability to gain world class mobility and flexibility if they put in the time.   It requires a daily routine and discipline to reverses old habits that leads to low or little flexibility in the body.   The body will respond much faster to performing 5 min daily stretch session for week for a total of 35 minutes.  Vs Attending one 60 minute yoga class.  The adaptation will be gradually but guaranteed. 

In this daily stretch routine. 15 different stretches totally. 

Exercise ( 1-2 Cross Leg Forward Fold Right -Left ) 
This stretch helps with your lower back pain, knees pain , ankles tightness , shoulders stiffness, neck tightness, feet pain , upper shoulder area.  By simply extending your arms forward and folding. Your moving your body in a position that stimulates blood flow. Blood flow is the most important aspect about stretching.  When we concentrate on stimulating blood flow to our upper and lower body.  The dynamic of stretching changes.  Instead of reaching for your physical limit.  We are more concerned about allowing more blood flow into regions and areas of the body that has been lacking of such movements during the course of your daily life.  The longer your in a certain position, the more you allow your body to stimulate blood flow to  different areas that have not had much movement through out the day.  Movements create blood flow to the muscle, the more movement you provide your body, the more blood flow you ultimately allow into that muscle. Overtime, the muscles in your body will be more flexible inturn giving you wider range in mobility.


Exercise (3-4. Spine Twist Left - Right )
This stretches benefits your lower back, shoulders, neck, office syndrome.
By twisting your body from side to side.  It offers a relieve from the hours of sitting in a office chair and any other chair.  We compress our lower by being in a sitting position.  By lengthening our spine and twisting it from left to right.  We can help combat much of our daily office syndrome pains. Twisting doesn't require to only be on a yoga mat, but can be performed any where at any time.  Check out my Office Stretch Series.

Exercise (5-6 Seated Hamstring Stretch Right-Left)
This is one of my favorite stretches. It helps with tight hamstrings, caused by our modern life style of sitting in a car, sitting down for lunch, having dinner, etc.  For people with really tight hamstrings.  

Exercise (7 Butterfly Stretch) 
This can be challenging for people with stiff lower body.  What you can do is simply put your knees together and huge them for 5 seconds release and huge them again for 10 seconds and releases. Repeat for 50 sec.

Exercise (8-9 Lying Hamstring Stretch Right-Left)

At this point your hamstrings should feel lose and we can continue to add more length to that muscle by changing body positions and angles of how the hamstrings gets stretched. By lying down, we can completely relax your lower back, upper body and truly focus on lenghting the hamstring in a slow and controlled motion.  We only want to stretch within 50-65 % of our limit.  Our focus is to stimulate blood flow in that muscle group and allow time for the muscle to lengthen naturally.  The more often you perform these exercise the more adaptation your body will produce.  In other words it will get much easier to become more flexible.

Exercise (10-11. Knee Hug Right and Left) 

Stretching each muscle one at a time can be extremely effect. By just focusing on hamstrings we can work our way towards muscle that is in direct connection with the hamstrings. Glutes, Knee, calfs are particular areas that will feel much supple.   

Exercise (12-13 Seated Glute Stretch Left and Right)

Great for stimulating blood flow to your buttocks and hamstring area.  This will further increase hamstring flexibility.  

Exercise (14-15. Side Bend Right and Left)

Perfect stretch to end the routine. Not only can you stretch-out your lower body by the way your seated.  But you can also stretch out the sides of your torso, shoulders, neck and extend your left and right are fully at the same time.

Thank you for watching. 

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