20 Minute Hips and Back Stretch | IGNITE – Day 28

TopShop · June 2, 2024

20 Minute Hips and Back Stretch | IGNITE – Day 28

By TopShop Yoga and Pilates at-home workout, cardio hiit, cummings, female fitness, Fitness, full body, full body stretch, HIIT, hiit workout, home workout, Mobility, mobility workout, motivation, sretches, stetch videos, stretch, stretches, stretches after workout, stretches for flexibility, stretches for lower back pain, stretching, stretching exercises, strtches, sydney, sydney cummings, sydney cummings cardio, total body, total body stretch, womens health, Workout 33 Comments

Video Transcript

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what’s up guys it’s sydney and this is your 20 minute stretch for your hips and back so grab your mat and have a seat [Music] what’s up guys i’m so excited that you’re here today to stretch out your hips and your back and i promise you if you’re someone who stands a lot or sits a lot at work or just at home in general this is going to really really benefit you okay i want you to try and incorporate this more than just today as well okay throughout the week maybe three times you set a goal of a monday wednesday friday evening stretch it’s better than just once a week and i want you to progress to hopefully daily making 20 minutes of your day a part of mobility okay so hips and back is what we’re going to address today i want you to start just a little bit wider than hip width we’re going to start with mobility just moving your hips side to side so go ahead and throw your hands on your hips and in three seconds you’re going left and right two one let’s go good and you can keep your weight evenly distributed between both your feet just let it shift to the side there you go four three two and one stop over here on this side scoot your hand down your leg okay keep that stretch happening here in this side and open your arm up over top see if you can make a big arch a nice c shape from your fingertips down to your pinky toe great job hold here for four three two one slowly push your way back up using your core and let’s slide it down to the other side same thing and just open that arm up over top there we go and i’m going to make you hold some positions today i’ll make you move through some positions today go ahead and come up and switch one more time each okay so you’ll feel your muscles opening up and then as you move them you’ll feel the difference good last one on this side come on up and over there we go feel it loosening up from when we first started good all right let’s make your way back to the other side and now when you open your arm up i want you to take your top shoulder fold it down a little bit to the floor and reach out with your hand okay so you’ve got a really nice arch in your back your lower back is really feeling this stretch good sweep it over to the other side same thing you’re open and then take that top shoulder down and arch it over you’re thinking about creating an arch from your pinky finger here all the way up to your tailbone here great job and swing it over one more time perfect last one switch right here beautiful hang it down in front let’s go a little bit wider with your feet okay down in front fold forward there we go come on up if you can put your hands on the ground bend your right leg then your left leg let’s move and loosen up your adductors to get a little hip release [Music] there you go shift your weight to the bent leg sit low shift it over sit low good job good come over to your right side stay here take your right hand onto your right knee still supporting yourself here on the ground and push to twist okay we move into a little thoracic rotation so just twisting at your spine come on over and switch take your right hand to the floor left hand goes on your bent left knee and push to twist perfect let’s switch it over one more time and sit down a little lower and then twist good job last one switch it over sit a little lower then twist good work let’s take everything and point it over to the left side so point your toes over your chest and your hips and then drop your right knee down to the floor okay that back leg is nice and relaxed okay let’s point the hips to the floor here in this deep runner’s lunge good get situated everything is facing this side and if you can go ahead and push your front knee outward a little bit okay also if you can there’s an option to just go a little bit lower so maybe you take your time and get there after you sit in your runner’s lunge for just a second but if you can you can open up your knee here to the side and then make your way down onto your elbows beautiful come back up onto your hands if you’re on your elbows take your left hand put it on your left knee push to twist so when you’re pushing to twist yes you are getting a thoracic turn so turning in your spine but also you can see when i twist my hip dips a little bit lower so that’s what we’re going for here good come back into the middle both hands on the ground shift your weight back to that back leg and just arch it over front leg is straight just relax here beautiful come on up to your hands and i want you to take that front straight leg and take it under your body now okay we’ll move into a pigeon pose here all right so if you need to modify a little bit i want you to stay up high okay not putting your hips down to the floor if you can get to the floor you can also tuck your foot in here a little bit and just making sure that your hips are pointed to the floor as the whole mission of this stretch okay so don’t go out here this is your next advancement if you can’t keep your hips facing the ground so let’s make our way there at the level that feels good to you all right the more you fold over top of your perpendicular shin the better the stretch is going to be for your psoas your glutes your low back your hips so go to where you feel stretched not uncomfortable but stretched okay there’s a difference and if you’re feeling uncomfortable modify in some way good let’s hold here for just about another 20 seconds going as low as you can progressing into [Music] it good four three two one slowly make your way back out of that stretch good and let’s take this bent leg as you open up your hips and tuck it right in here on your straight leg okay or what was your back leg all right take your hand on the bent leg side arch it up and over [Music] and i want you to feel this in your hip over here [Music] great job just let your muscles kind of calm down as you stretch them and a lot of times we push into stretches that kind of almost take our breath away okay relax into your stretch good let’s fold that chest down to the floor reach out with your left hand to that right foot i want you to feel this in your back a little bit more than you did on that first stretch [Music] [Music] good all right come on up and let’s switch sides okay the other leg goes out straight we take it out to the side first and then open it up over top keep your chest open move into the stretch a little deeper and just hang right here beautiful feel that oblique stretching out even down into your hips that’s good that’s such a big part of your back and your hips your obliques okay and all the core muscles all right let’s take your top shoulder direct it down to the ground and cross that arm over that’s on the same side as your bent leg bring it out you can reach out to your heel and kind of even create this big arch again pull over there we go [Music] [Music] and beautiful let’s open it up both legs okay hands are right in front of your thighs and i want you to open your chest up lean forward with it okay so you’re supporting yourself here think about showing me your collarbones okay and your chin is directing forward as you slowly lower yourself down okay and maybe this straight spine is something where you can just get into it here lean slightly that’s okay good a little bit more time for nine eight show me your collar bones four three two good all right go ahead and round your back out place your arms down and go lower if you can alright i know a lot of people are working on this stretch so let’s progress into it you can start with a rounded back and then you’re going to get the most out of the stretch the more you kind of rotate your hips forward like you’re trying to pull your belly button to your mat okay [Music] good challenge yourself to keep your toes kind of pointed upwards i know this stretch is one that a lot of people are working on and i’ve been stretching every day for probably the past 10 15 years so this is not something that is just kind of well you’re just flexible i work at it a lot i had to for my college career and then just from there wanting to stay injury-free and make sure that’s definitely a part of my day every day okay slowly make your way back up and we’re going to switch that runner’s lunge over to the right leg okay so we were previously here with our yeah our left leg out front now let’s take a runner’s lunge over to the right leg right so right leg is out front left leg is out back it’s nice and straight out back you’re just relaxed with your foot here and we just point our hips toward the floor open it up beautiful if you can drop it a little bit lower so you’re on to your elbows beautiful come on up let’s take that arm over to the side right hand on the right knee push and i can feel this hip is definitely tighter than the other one so if that’s the case for you too don’t push into something that feels painful okay you might have to progress a little slower on one side and that’s okay just take your time through the stretch good breathe there you go come back in to the middle shift it back that front leg straightens out i just want you to round it out relax your back here [Music] [Music] all right hands down push it up good and we’re gonna take that top leg have a seat and we’re gonna start our twist again okay so twisting over top here so the front leg that was just in the runner’s lunge is now on top twist nice and tall good come back in the middle feet together fold over top there you go feel your hips kind of loosening up try and get a little bit more of an arch here drive your knees down to the floor with your elbows if you can come on back up take the left leg now over top twist [Music] good back into the middle feet together fold over again use your elbows to push down [Music] great job come on up left hand on the left leg push push push push if you can fold a little bit while you’re pushing that’s great good switch over to the right side push fold if you can really driving that side leg down to the floor switch it over again push and lean forward good one last one push lean here amazing okay that felt really good on the hips let’s fold over to your tabletop position okay and we’re gonna go up dog down dog here so toes are down i want you to push your hips up into the air good there you go get a good stretch here if you can get your heels down that’s great good stretching your calves and slowly make your way back up to a plank and lower down into a press up okay pushing up getting a little pressure here on your back good just relax your glutes here beautiful tuck your toes let’s sink it back into a child’s pose good back to tabletop and push it up into down dog good now let’s take your left leg lift it up and take it behind your right leg so you really feel a good stretch in that right leg good switch it over right leg is down or i’m sorry left leg is down right leg crosses back good open both toes out wide to the edges of your mat and make your way down to up dog lower your belly and big press up good job relax your glutes perfect make your way back into tabletop and let’s push the hips up into the air walk your hands and your feet back together okay and i want you to take your left foot right behind your right foot good and big step over let’s switch right foot behind the left big step over and switch again left behind the right last one right behind the left slowly come up to standing good hands on your tailbone as you take your feet out to the edges of your mat inhale big exhale push good one more time big inhale exhale push and slowly make your way back up to standing guys incredible job i thank you so much for being here with me on this ignite set i hope this closes out the program for you with you feeling proud you’re feeling ready to move into the accelerate program all the information is in the description below about how to get your calendar how to join the sydney squad for my community membership where i’m live every day teaching you involving you in every single discussion i can about how to make sure you’re the healthy and happy and strong version of yourself so if you’re interested in either of those the link is in the description but you have completed the ignite challenge and i’m so so proud of you i’ll see you back here tomorrow have a great day oh

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20 Minute Hips and Back Stretch | IGNITE – Day 28