Taking the time to stretch frequently is one of the best things you can do to avoid injury and stiffness while improving your flexibility and posture. Use the full body stretching exercises on its own or after a workout as a cool down. There’s no equipment required for this stretching routine and it’s great for both men and women.
30 Minute Full Body Stretching Exercises
Standing Stretches: Posterior Shoulder Stretch Hand Behind Back Rotator Cuff Stretch Bent Arm Wall Chest Stretch Standing Dorsi Flex from Wall Levator scapulae (Hand on shoulder, Pull opposite direction) Standing Quad Stretch One Straight Leg Hamstring Stretch Side Reach IT Band
what’s up has four tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a full body stretching routine this static stretching flow will improve your flexibility and mobility throughout your entire body there’s absolutely no equipment that’s required but you may want to grab a mat for some of the floor movements if you’re ready let’s get started [Music] you [Music] let’s get started on our feet with an upper body stretch we’re gonna start with a posterior shoulder stretch so we’re gonna take one arm reach it across your body keeping your shoulders nice and square so you don’t want to rotate as you do it and try your best to pull that bicep to your chest now throughout today’s routine your flexibility may be greater or less than us and we encourage you to make each and every move work for you so that means you may be able to pull it further than us or you may be about right here and that’s okay too just breathe and hold through the static stretch four three two one zero excellent all right let’s even it out and do the opposite side next pulling across so it’s again it’s a posterior shoulder stretch this is a great one for your chest shoulders as well as your upper back also good one to improve that posture nice big deep breaths as we hold and you may find that one side is looser or tighter than the other and that’s totally normal and let’s hold this one for five four three two one and zero all right go ahead and shake that one loose let’s do another shoulder move next this one specifically is gonna target your rotator cuffs so I’m gonna take my right hand I’m gonna place it at the small of my back behind my back and I’m actually gonna place my right hand on my hip now with that opposite side hand we’re gonna grab the elbow and gently pull it forward and then just hold now again depending on your flexibility level is really gonna determine where you place that hand at and if you’re not so flexible on your shoulders go ahead and put it on your hip like Claudia is doing or even in front and keep that hand on your stomach as you pull forward and you make this workout and this routine work for you just holding gently gentle pressure here four three two one zero all right shake it loose and you guessed it opposite side next again the small of your back or on your hip and then pull forward on that elbow now when all of these static stretching moves that we’re gonna do today your goal is to get to about between 85 to 90 percent of what you’re capable of you want to feel a good stretch but at the same time you don’t want to be feeling any significant pain we’re not trying to tear the cartilage or build up any scar tissue here we’re just trying to improve our flexibility again nice big deep breaths holding this one for five four three two one zero all right we’re gonna need either a wall or a doorway for the next one we’re gonna move on to a bent arm wall stretch so with that elbow at a 90 degree angle going to place it on a wall or a doorway and then we’re going to keep our body nice and close to that wall and we’re gonna rotate away from that wall feeling the stretch in our chest our shoulders a little bit in our back as well goodness gracious feeling this one today Claudia you must be your workout from yesterday kicking in yep and again depending where you are in your workout cycle and really just your life and environmental factors some of these may be easy for you and some of them may be kicking your behind and that’s okay totally normal feels nice though yes it does again holding it between 85 to 90 percent of what you’re capable of and let’s hold this 1 4 5 4 3 2 1 0 alright switching it up opposite side now again keeping that elbow bent at a 90 degree angle also trying to have that elbow in line with your shoulder so you don’t want it low but instead keeping it up and let’s rotate and turn away from that wall and hold I’ve got another great one too to bring you to loosen up your chest and bring those shoulders back to help you improve your posture and we spend so much time between staring at our phones and sitting down at a desk and driving and just all those environmental factors that really hurt our posture so it’s important that we do moves like this to to regain that natural upright posture this is something great to do with the office to definitely throughout the day get up move around get a couple of stretches in get the blood flowing let’s hold this one four three two one zero alright we’re gonna stay over at that wall for the next one but we’re gonna move to the lower body and we’re gonna do a standing dorsi flex so go ahead and get nice and close to the wall we’re gonna put your balls of your feet and your toes up bottom on that wall and then we’re gonna apply pressure into the wall and bring that knee over your foot you’re gonna feel a stretch and the bottom of your foot as well as your calf this is a great one to loosen up your calves your Achilles tendon as well as the bottom of your foot net plantar fascial now so many people have trouble with specially runners and are people that and also many females that you know wear high heels to work which is I think which is a Claudia’s story the feet were so beat up from years in corporate America wear heels and I’m still trying to gain my ankle mobility because it’s horrible so there’s like also a great one for that ankle mobility good point thank you so again just bringing that knee over the foot and feeling that stretch and the closer you get that heel to the wall the more intense of a stretch it will be for you and let’s switch sides in three two one zero opposite side now and again driving that ball the foot into the wall and then bringing your knee forward and the closer that heel is the harder it would be and the further back you place your heel the easier you decide which variation is right for you again take a nice big deep breath here and let’s hold this one for five four three two one zero excellent okay next we’re gonna actually move on to a next stretch so specifically this is for your levator scapulae which is this major neck muscle here on the side so let’s take your right arm and place it in right hand and place it up on your trap that elbow up now with your opposite side hand your left hand let’s take the top and crown of your head and we’re gonna pull it down in to the left so we’re pulling down in this direction keeping this hand up on your trap and we’re just gonna hold breathe not much of a range of motion before you actually begin to feel that big stretch in your neck no and then the purpose of this position is to really isolate that that muscle and just really stretch that muscle in particular just hold for five four three two one zero excellent ok switching it up opposite side now I think Claudia’s really feeling this one today yeah opposite side shoulder and pull your head down and across and you can kind of play with what the right angle is for you again you’re really trying to target this levator scapulae here on the side and then again totally common for one side to be tighter than the other I know for me this side is definitely tighter another great one to do if you spend a lot of time at a desk or driving or staring at your phone any behavior that encourages a forward head tilt this is a great one to counteract four three two one zero okay come on back up that’s a good one shake it loose all right moving into a quadricep stretch moving into lower body we’re gonna do a standing quad stretch so you can either do this one from a free standing position or you can do this one with a wall or a chair for support so I’ll use the wall for support we’re gonna pull back bring that heel to your glutes the best that you can keeping good balance a little soft bend in that opposite side mean we want to try to keep that knee in close to our side a lot of times you have a tendency to bring it out here layer it out but if you do it look really dizzy it does you a disservice and doesn’t allow you to target that quadricep so try to keep it nice and close into your side on this one if you’re doing the freestanding one just fix your eyes on something focus when that obviously side arm up helps to that’s right it does help with your balance too so again make it work for you and we’re just holding for five four three two one zero last all right and again this doubles of the balance move to right nothing wrong with that little extra credit okay switching to the opposite side now again pulling back and I can see my my left sides a little tighter than my right yep mine too and again very common pulling back to 85 90 percent of what you can you can feel that good stretch but don’t go too crazy mm-hmm trying your best to get that heel back to your glute you may be way more flexible than us or not quite as flexible as we are and that’s alright again just make this routine your own and let’s hold this one 4 5 4 3 2 1 0 all right shake them loose again moving on to a hamstring stretch so we’re gonna move into a straight leg one leg hamstring stretch just put one leg out on that heel slight bend in that opposite side knee but this leg stays straight now we’re gonna use our hips as a hinge bring those hips bending over from the hips and we feel that stretch in our hamstring it doesn’t take a lot of range of motion on this one keep your shoulders square head in line with your spine this was really gonna isolate the back of that lead leg and again not trying to like bend over and turn it into a squat but instead using those hips as a hinge and then hold again breathing through it if you want a little extra calf stretch on this one you can do so by pulling back on the toes or you can relax the toes and really just make it a hamstring stretch I’ll let you decide and let’s hold this one for five four three two one zero excellent right into that next side here no wasting time we got places to go people to see come on hey wait back in the hips bend over at a hinge don’t mind my corny jokes throughout they’ll be scattered there’s a reason why I am NOT a comedian alright then and over at the hip shoulders are square way back in those hips really feeling that hamstring stretch again try your best to keep your head in line with your spine and your shoulders back so you’re not hunched over but instead keeping everything else nice and straight and let’s hold this one for five four three two one zero back up alright let’s go one last move on our feet we’re gonna do a standing IT band stretch so your IT band is also known as your iliotibial band runs from here down to your knee often gets tight if you’re doing dynamic exercises running plyometrics so we’re gonna step behind with our right leg and now with their right arm we’re gonna reach up and over drive in that right hip to our right side and we’re gonna feel that stretch all down our side our obliques and right in through that iliotibial band even good posture while you do so shoulders are back so you’re not bending over forward but only bending over to the side and really focus on taking that right hip and right now popping it out that’s it you got it again breathing and holding and let’s do this one four five four three two one zero relax and let’s move right into that opposite side try not to fall over okay let’s take our left foot step behind and the bigger of a step you take the more of a stretch you’re gonna feel again you decide what’s right and appropriate for you this isn’t something I stretch out often not often enough super feeling it you can tell this is real right there with you as with Drive stretching with you driving that hip to the left this time reaching over excellent and let’s hold this one for five four three two one zero and relax alright let’s go ahead and move to the floor for the next set we’re gonna stretch out our groin for the next one all right we’re using mats depending on the surface you’re working out on you may want to mat just for comfort for your knees for this one so we’re open up our legs with our feet together you can go and kind of walk your hands out and now we’re gonna stretch your groin by dropping your hips to the floor now again depending on your flexibility level you may have your legs much wider than us or not quite as wide really encourage you to make this one your own but to feel that stretch drop those hips so you take those hips and bring them down and then you’re just gonna hold if you need more of a stretch and come down to your forearms and then you can open your legs up a little more and drop those hips even further you decide which variation is right for you I think I’ll stay here and that’s it we all of our strengths and our weaknesses just not avoiding those weaknesses but working on them this is like a reverse butterfly almost yeah yeah very similar to a butterfly which I’ve never been good at so yeah but this one uses your body weight yeah so really intensifies the move holding this one not much longer let’s just hold this one for five four three two one zero come on up slowly walk those hands back and we’re going to move into a hip flexor stretch those hip flexors again another one that can really affect your posture as they bring you forward we’re going to do a kneeling hip flexor stretch so let’s come up onto one knee hands on our hips good 90 degree angles all around so the setup is the most important part first thing we’re gonna do is contract and flex our ABS next we’re going to contract and flex our glutes now with that done now we can gently lean forward and it’s not going to take much range of motion to come forward and really feel that stretch along our hip flexors and quads as long as you’re keeping your abs tight in your glutes tight you’re really only gonna get anywhere between a half an inch to two inches of range of motion on this one before everything gets tight hold keep those abs tight glutes tight as you come forward squeeze that’s it squeeze those glutes squeeze those abs and gently come forward and you’ll feel that that hip flexor isolated let’s hold this one for five four three two one zero excellent one of my all-time favorite moves there I feel like I feel like I always need that one okay come on back up opposite side now again abs are tight glutes are tight and then gently come forward you know oftentimes you’ll see people in a similar setup doing this move and they’ll come all the way forward to stretch that hip flexor but if you’re flexing those abs and you’re flexing your glutes not necessary this will it’s much more effective in this manner nice big relaxed deep breaths and again don’t go too crazy on this one doesn’t take much range of motion let’s hold it for five four three two one zero excellent alright next let’s stretch out a body part that’s often overlooked our wrists in hands we’re going to move into a wrist extension so let’s start with our fingers pointed back at us and our palms down from our knees now you want to be very gentle with these wrist stretches until you get comfortable with them now for an easier stretch you can bring those hands closer to you for a harder stretch a little further away now we’re gently’ going to rock back and hold trying our best to keep our hands flat on the ground now again depending on your flexibility level your stretch may look more like this and that’s okay once you apply very gentle pressure with this one until you get comfortable with this does not take much again our hands and wrists between texting on our phones and our keyboards and driving and everything else are doing taking a lot of abuse throughout the day it’s important that we give them that recovery time as well you usually only feel it when you’re doing push-ups or planks or something on the ground yeah when you’re usually when you’re feeling that pain that’s you know usually a sign that everything else you’re doing through the day is what’s really beating them up let’s hold this one four three two one zero okay next we’re gonna move into a wrist flexion so it’s antagonistic move again we’re going to be careful with this one we have our fingers pointing at us we’re going to be on the top of our palms now gently a bra apply pressure now I’m gonna go all the way until my palms are flat on the ground but you might just be like you know this with only your fingers on the ground and flying gentle pressure again make this work for you and if you’re feeling good and you’re able to apply that pressure with your palms I’m sorry the top of your hands on the ground and you can do so and gently rock back again you decide which level is right for you on this stretch again so key to only go to 85 90 % of weight capable of and ease into it mmm-hmm good advice nice big deep breaths and just hold not much left on this one let’s go for five four three two one zero come on up nice and slow ah it was good all right we’re gonna move to our backs for the next one we’re gonna do a floor angel so this one’s gonna be all about our setup so let’s start with our our head flat on the ground and try your best to get your chin tucked in and so you have your whole head on the ground not just like this but instead you’re actually your lower part of your skull so on the ground make a double chin that’s it make a really nice attractive double chin or in my case a triple chin okay next we’re gonna bring your lower back flat on the ground as well you don’t want a big over a big arch so now that you have this set up let’s bring our arms and relax with it rest our arms on the ground and now let’s pull those elbows slow the into our sides again trying your best to keep your back flat on the ground you’re gonna feel pressure and spots you never knew existed now let’s reach up overhead again trying your best to keep your back flat I’m Brown get that chin tucked reaching as far as you can and slowly reverse direction pull those elbows down this one’s loosening up your rotator cuffs your chest your shoulders your upper back and reach back up overhead big reach big full range of motion test that range of motion let’s try to extend those arms and now let’s pull back down one more time pulling down from the elbows thank you so much she’s got a string attached to those elbows and they’re pulling down and trying to keep your arms flat on the ground the best you can now your variation may look completely different than ours me you only have your hands up maybe your elbows are down but try your best to get here new every time you do this stretch you’ll get a little bit better now let’s reach up one last time big reach it’s great one for overall shoulder mobility reach reach reach and relax excellent okay let’s go ahead and stay in this lying position we’re gonna move into a lying arm pull over so let’s start with our hands together and arms straight up overhead now again trying to best to keep that lower back back flat on the ground on our head and that tuck chin tuck position let’s let those arms pull up overhead and then reverse direction bringing the arms straight up perpendicular to the ground and let the hands fall back coming as far back as you can whether that’s hands all the way to the ground or not quite so much that’s alright do the best you can back and forth and a nice slow and controlled pace again keeping that chin tucked and that lower back glued to the ground the best you can now they’re excellent overall shoulder mobility drill to really help you regain that posture [Music] nice full range of motion and you’ll see as you’re going through this should start to improve your range of motion a little bit from one rep into the next mm-hmm once it got past all the pops better get past those initial pop no big deal alright let’s go just a couple more times and five four three two one alright let’s go one last one pulling them back and now we’re just gonna hold just hold here with those arms overhead keeping your biceps by your ears the best that you can arms are straight hands it together chin is tucked lower back is flat on the ground I don’t let a lot to ask I’m right there with you trust me and just breathe for five four three two one zero excellent it’s stretch all right now let’s move on to our lower body and our lower back specifically we’re gonna do a flying knee to chest stretch let’s get both knees up and grab onto those knees and pull them to your chest now we’re trying our best to keep that small of your back flat on the ground so we’re not rolling up but instead keeping that tailbone on the ground as you pull your knees to your chest and you can go ahead and bring your your head to though your head up off the ground as you pull those knees to your chest and again your variation might look like this and that’s alright you do the best that you can just really important to try to keep that tailbone glued to the ground and don’t roll up otherwise you won’t be isolating the lower back and let’s just hold this 1 4 5 4 3 2 1 0 excellent alright for the next one let’s go ahead and let those arms relax out to your sides we’re gonna bring our knees to a 90 degree angle now we’re gonna do a lying knee twist so we’re gonna twist your right side while keeping your upper back flat and glued to the ground and then on this one you may only be able to get your knees to 30 or a 45 degree angle or maybe get a twist all the way but I don’t want you to relax your knees on the ground and we’re just gonna do a static hold it’s a great one for your lower back again you get to the point where you feel comfortable you feel a good stretch but you don’t necessarily feel a big strain keeping those knees bent at a 90 degree angle and keeping your upper back and shoulders flat on the ground don’t allow your whole body to roll and let’s hold this one for 5 4 3 2 1 0 ok rotating opposite direction now again same move nice and controlled and again if you’re just at a 30-degree angle before you start to feel that good stretch and that’s alright make it work for you but very important to keep that upper back flat on the ground don’t just roll into it because that defeats the whole purpose so I can’t go as low on my left side as I can on my right side I’m totally common and that’s why we’re here working on it working on it together let’s hold for 5 4 3 2 1 0 alright let’s go and let that your head relax down on the ground feet are flat on both feet are flat on the ground we’re gonna do a piriformis stretch next that’s we’re gonna stretch out your piriformis which is right up in here off and causes that sciatic nerve pain also gonna work your IT band so let’s take your right foot and put it up on your left knee now let’s grab two hey on that right knee we’re gonna pull that right knee to your left shoulder so you’re pulling it across your body or feeling a stretch down through your IT band through your hip and maybe even into that piriformis that’s a great one if you suffer from any sciatic nerve pain or i.t pain and we’re just gonna hold again pulling across your body so not just the left not just forward but to that opposite side shoulder and we’re just holding for five four three two one zero and relax all right you know the drill by now let’s move into that opposite side again two hands on that left knee let’s pull it towards our right shoulder making sure to take some nice big deep breaths in this one goodness keeping that left foot on your knee feeling this one Claudia mm-hmm if you have any soreness from any previous workout Claudia’s glute super sore before today’s is well expose them I’m guessing guessing your glutes are feeling good on this yeah they are all right well must be working my speed goodness yeah nothing wrong with that feeling is how we know it’s working let’s hold this one for five four three two one zero all right come on up nice and slowly we’re gonna move into a little yoga inspired stretch next turning on over and do a prone position we’re gonna move into a downward dog to upward facing dog the Child’s Pose flow got that did you get all that okay good alright so from on your hands and knees let’s pop up onto your feet into a downward dog position we’re gonna pull our shoulders back bring those hips back and we’re ideally bring in those heels to the ground now your variation may look much better than ours or you may be more like this that’s okay you make this work for you ideally you’re walking those feet up and feeling that stretch and your posterior chain calves hamstrings glutes lower back as you drive those hips backwards all right now we’re gonna dive down into an upward facing dog bring those hips to the floor chin up chest up now on this one you can either keep and you stay on the balls of your feet or you can go ahead and come down if you feel more comfortable doing so you decided which variation is right for you head is up shoulders are back all right now let’s go ahead and come down onto those knees sit back we’re going into a child’s pose head comes down shoulders are relaxed straight up overhead we’re sitting down onto our own calves our own feet and just keep pulling back making sure to breathe do not hold your breath all right let’s go through this sequence one more time let’s come on up raising up into downward dog position walking forward the best you can driving those hips back like somebody’s behind you pull in your your glutes backwards and as you’ll see Claudia’s good and she’s walking out right to left and give that a try to helps you isolate each individual side a little move I picked up for my friend Shawn vegan that’s right I like it as well pulling back all right now let’s go ahead and die down upward facing dog head comes up if you feel more comfortable go ahead and do this one from your knees you can also squeeze your glutes in this position I like it helps protect your lower back yeah that’s a good tip so says our friend shot me I do a lot of his videos as you can see yeah those are good tips all right and lastly let’s go ahead and come down to our knees pull those hips back and moving into a child’s pose oh yeah this feels nice so just go ahead and sit here and relax nice big deep breaths this is our last move of the day you made it just take a second here to be proud of what you’ve achieved so far today you understand that recovery work and flexibility work are important for you to get to where you want to go and you’re here investing the time and five four three two one zero excellent come on up nice and slowly feelin looser already you too thanks well we’re Claudia that’s right coach nice work to you out there have a tribe thank you for joining us today if you enjoyed this workout today we ask that you please help support our mission of keeping these great workouts free by downloading our app it’s available for both iOS and Android you can pick up a shirt from our store or you can also check out my book stay fit for life and if you enjoyed this stretching routine with us today we ask that you give it a big thumbs up and hit that red subscribe button so that you never miss another brand new workout from has fit thank you so much for working out with us today I’m coach Kozak and I’m Claudia and we will see you at your next workout