Full Body Stretch- Post Recovery, Mobility, Flexibility , Daily Routine 18 minutes
Channel: StretchFitness
Date: 2024-02-19

Full Body Stretch Routine   Let’s get started, but remember to go at your own pace :-) Rest when you need it and never go beyond your limits.  Flexibility is a process that happens over time when done repeatedly.  The higher the frequency the quicker your body will make adaptations to being more flexible.  As I have recommend in the past,  its better to stretch 5 minutes a day, 7 day a week for 35 mins total vs One 60 minute yoga session.  Although 60 minutes in a yoga class is almost twice the amount of time vs 35 minutes.  However, it has been proven scientifically that daily practice is by far more effective for flexibility gains.   Keep on Stretching and keep on gain!!!

Stretch (1-3 neck stretches left side, right side, forward) We are going to start the session with a neck stretches.  Using your right hand gently place your top four fingers on the left side of your head and very lightly pull your head to right. Make sure the movement is supple and controlled. If this is your first time attempting this movement.  My recommendation is to apply pressure in 5 second intervals until you feel extremely comfortable in this position.  Then gradually increase the time to (10 seconds,20 sec, 30sec ) For timers it is extremely important to observe and be aware of how your body is reacting to a specific stretch or movements.  Use extremely caution when performing this stretch.    

This movement will help with stimulate blood flow to your shoulder, neck and trap area for office syndrome relief.  In order to help back pain, we must start at the smallest muscle in the upper body,  Which is your neck and trap area.   This area can be particular Hugh pain point much for anyone that works in an office setting. By unlocking this little area, we can then work towards increasingly larger muscles groups adjacent to your neck and shoulder complex.  Then continue to work towards even larger body parts to stimulate maximum blood flow.   The idea is not to stretch at your maximum capacity for each stretch but, rather focus on blood flow to the areas being worked.  Since our body is made up of multi layers of muscle, ligaments, tendons, and so forth. We want to stimulate blood flow every area possible.  In a micro sense we work on specific muscle group or area. Then on a macro level we work try to incorporate both upper and lower body involvement in the stretch.  

Stretch (4-5. Hand- arm- twist) 
This is by far one of my favorite exercises or stretch to activate and stimulate blood flow to my fingers, hands, wrist, elbow, biceps, shoulder complex.  This stretch can also be quite painful for beginners.  Understanding what your Bodies current limitations are is very essential to gaining more flexibility.  The focus is not to stretch towards our 100 percent limit but to slowly engage your fingers, hands, wrists, elbows into positions that it is not accustomed to.  By interlacing our fingers together and twisting our hands, we are stimulating more blood flow towards those extremities that we often neglected to exercise.  The human hand is a highly complex structure with blood vessel, ligaments, etc to help us manipulate objects and tools to our will.   In order to maintain and help our forearms, elbows,  biceps, triceps and shoulder complex feel more mobile.  We have to start with our fingers and hand flexibility training. 
It simply paying more attention to the amount of stress or use we conduct with our hands on a daily basis.  We can find different exercise routine to stimulate our fingers and hands. This hand -arm-twist is one of them.

Stretch (6-7 Shoulder-arm stretch) 

Basically, this stretch is allowing our shoulders, arms, and hands to straighten above our heads and be connected as one unit.  Performed daily will help increase your shoulder mobility for reaching behind you and from side to side.  This stretch can be performed daily during break time, before bedtime or whiling sitting a coach watching television.

Stretch (8-9  Spine Twist Left and Right) 

Stretch (10-11  Side Bends left and forward fold)  (12-13 Side Bends right and forward fold)

Stretch (14-15 Lying Hamstring Stretch right leg then left leg) 

The stretch target the hamstring, adding this into the session will help with your overall balance and stability

Stretch (16-17 Knee Hug- single left side and right side) 

Stretch (18  Knee Hug Both Knee) 

Stretch (19 Full Body Stretch fingers to toes) 

This stretch typically performed at the end of a session.  The focus is to stretch out your entire body from the tips of your fingers to the tips of your toes in one movement.  Helps promote an overall blood flow.  Can be extremely relaxing.

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