Powerful Full Body Stretching Routine in Under 10 Minutes (3 levels)

in this video i'll show three versions for every exercise on the right in white pants you'll see me do the beginner version in the middle in black pants you'll see me do an intermediate version and on the left in red pants you'll see the more advanced version if you're not getting more mobile you're getting less mobile here's an upgraded version of our daily stretching routine that you guys can follow along with every day we're now doubling up on each major muscle group so we'll only need 45 seconds for each stretch remember during each stretch alternate phases of five second contractions in the muscles being stretched the muscles that pull you into the stretch and relaxing deeper into the stretch especially during exhale after each stretch we've conjugated the exercise with a short 10 second active mobility version to cement your control and strength in the position we just opened we have two main versions here the horse stance on the right a shallow middle split in the center and a wider split on the left remember the horse stance can be used for beginners as well as no matter how advanced you are all you have to do is widen your legs or hold longer [Music] now we have a standing hip abduction straddle headstand and handstand remember from part three of our intro series you want a distal external focus so reach your feet towards something far away from you for the best results next we have the pancake this is a really wonderful exercise that's extremely helpful in a variety of ways at all levels here and for all of these exercises you always want to target whenever you can you can see here on the right that my hips are elevated on a plate they could be elevated higher if you need and i'm trying to touch my elbows to an elevated target again i'm using plate in the middle i'm trying to touch the elbows to the floor and on the left i'm trying to touch my chest to a small target [Music] now we have three versions of the straddle l-sit easiest is hands behind you and hips on the floor slightly harder will be hands in front and if you then lift the hips off the floor and feet to the sky we have the straddle l-sit which you should do with as much elevation as needed but as little as possible now this one i've added because before i thought the front split would be sufficient to really work the hamstrings here what i realized i looked back at some old videos of mine and i found that while my front split has improved an enormous amount my pike actually hasn't improved in a long time so it seems these improvements in the front split are somewhat independent of improvements in the pipe so hence we have to add the pike separately and again that will help with the hamstrings with the calves and it should get a some transfer to the front split but it seems that transfer doesn't work the other way around as well as i'd hoped at any level of flexibility if this doesn't feel hard for you you can also add a weight and this turns into ejection curl now we have a pike compression on the right l-sit in the center and v-sit on the left all of these are excellent for developing active hip flexion and the v-sit especially is also great for building scapula strength and stability so this is another addition that we didn't have previously that's really had some great effects on our improvements in the front split and so again before the idea was that with the front split we can simultaneously really get the hamstring of the front leg the hip flexor of the back leg and really improve both of those at the same time but when we added the couch stretch and isolated the hip flexors in knee flexion we found that we've had some excellent improvements here and again that's because some of those hip flexors also cross the knee so you're not going to get a full stretch of those unless you're in full knee flexion which we really get with the couch stretch here so the front split can really be performed at any level no matter how tight you are you can work on the front split and so you can see on the right there i'm really not going very deep maybe even that is more than what you can do right now and that's perfectly fine you're still going to get a lot out of this stretch just make sure to challenge yourself right and as you get better you'll be able to go deeper and deeper into that front split [Music] [Music] again we have our inversion either the standing leg lift split headstand or split handstand [Music] the toe stretch is next there's a fancy yoga name for this but i like to call it the toe stretch the toes are really important and often ignore your own detriment because what you'll find when you go to do a lot of things is that if your toes are really tight it will really hold you back so this is a really great way to work on that i notice the toes just like the fingers are very weird and some people have very flexible toes and if they're tight everywhere else and vice versa so something you you may find that you're quite good at i am clearly not this one is uh quite tough for me i'm still working on it still improving it so you can see in the right and center i'm trying to touch the knees to a target and on the left as you get more advanced when you can do it better than me at your knees two millimeters off the floor that's when you want to remove the target and just add a balance component as well after the toe stretch an active toe lift is really nice to reinforce the range we just opened [Music] next we have the bridge push-ups now what i've realized is that static bridge holes just don't seem to work as well as the push-ups here and that makes a lot of sense remember in general working your strength through the full range of motion is going to give you superior development in all areas mobility muscle activation even hypertrophy and strength you don't see that on these other exercises because they really aren't that great versions of those but on the bridge these bridge push-ups really are the perfect way to work your strength throughout the whole range of motion they're very easily accessible and you don't need any equipment now you don't actually have to push your head up off the floor actually work these bridge push-ups so what you see here on the right i'm doing an isometric just trying to push up and trying to take weight off the scapula even if i don't actually move you can see in the center as you improve a little bit you'll be able to start getting a little higher and getting off the floor and on the left you'll see that you can eventually get quite a bit higher and what you'll aim to do is lock your elbows and stack your shoulders completely on top of your hands remember this one we're doing 10 reps each with a one second hold at the top and 10 seconds on the last one and for our last exercise here we're going to hold 10 seconds either the superman just lifting your head and your legs up as high as you can off the floor or if you can a mexican handstand is a great way to work this if you want to know why an edo portal student made the static stretching routine click here and if you want me to transform the way you think about your body fitness and movement watch this series thanks for watching guys have a great day