20 Minute Stretch for Sore Muscles | IGNITE – Day 7

TopShop · June 4, 2024

20 Minute Stretch for Sore Muscles | IGNITE – Day 7

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 39 Comments

Video Transcript

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what’s up guys it’s sydney and this is your 20 minute stretch for sore muscles so grab your mat and let’s get started [Music] what’s up guys i’m so excited that you’re here today i’m so excited that you’re taking the time to start incorporating stretching mobility is so important to your workouts to your lifestyle to your posture so continue to incorporate these things consistently i promise you’re going to reap the benefits okay so today is the total body stretch if your muscles are sore if your muscles are tired or you’re just looking to get a little bit more feeling today in your muscles let’s go ahead and get started okay so big wide stance here with me first big deep breath in okay we’re gonna take it over shifting your hips to the left hand on your right leg two one let’s go great take your fingertips and reach over away from your left hip good come back up top and let’s switch big stretch and you’re going to find today that we’re going to hold positions okay so won’t be switching too quickly just want you to relax and feel your muscles lengthening good take it down in the front and i want you to roll it over this time same stretch good job big reach and roll it down front again let’s go ahead and switch for the last time good anyone else really feeling their obliques open up good perfect roll down in the middle and let’s stay right here relax your hands down to the floor let your head just kind of hang nice and neutral down into the middle good throw your hands on the ground let’s lift your heels up just stretching out your feet [Music] good you can turn your feet out just a little if you would like [Music] good job and place them back on the ground relax your back down again if you want to grab onto your elbows you can do that go ahead and walk your hands over to the right side grab onto your right foot [Music] good [Music] and walk it over to the left side grab onto your left foot [Music] perfect you’re going to feel this stretch in a lot of different places you’ve got the back of your tricep and your shoulder got your obliques your low back your hamstrings good hands back in the middle here and let’s bend one leg at a time okay you need to scoot out just a little bit further that’s okay big bend and shift okay you can keep your hands on the ground or you can put them right on your knees good and let’s stay over here on the right side right leg bent left leg is straight [Music] good job and walk it over to the other side switch it over left leg is bent right leg is straight [Music] beautiful all right let’s take it down to your hands and knees so just make your way down to the floor okay dropping it to your hands and knees okay i want you to put your elbows down on the floor and slowly inch your hands out away from your body until you’re reaching your chest to the ground okay pinky finger is on the mat your hips are up high and you’re pushing your chest down okay you can look up at your thumbs if you would like but if anyone is having trouble with getting into overhead positions for your workouts this is a stretch i need you to keep doing okay notice the difference in here and here okay i don’t want you round it out i want your hips up tall pushing down so you get a really great stretch here in your lats [Music] good job come back into your elbows give me your left hand right underneath your body open your palm up to the ceiling and let’s push and twist [Music] good keep breathing good turn your chest back down onto that straight arm [Music] perfect now take that arm that was just under your body and i want you to extend it out to the side okay forearm is down try to get your shoulder down and then look away from it press and open that chest up good keep pressing keep opening three two one and good job let’s take it back in give me your right hand going right under your body drop your shoulder down press and twist great job you’re going to feel some thoracic rotation here good stretching your shoulder keep breathing nice and deep good now go ahead and take your chest turn it down to the ground facing your arm big press so you’ve got your arm crossed under and you’re diving your chest in towards it there you go take that arm out from under your body reach it out to the side look away and press open beautiful come back into your hands and knees how you feeling good all right let’s go with some hip rotations okay forward and nice and high good as you drop your belly down big deep breath in look up and then exhale as you tuck your chin lift your spine and again perfect go ahead and come back to the middle walk your hands out a couple steps and drop your hips down great job big press up some good pressure in your low back keep breathing that’s it and if you need to drop this down a little bit if that’s too much you’re on your elbows okay still pressing up don’t worry about flexing and holding yourself i just want you to push away from the ground whatever level you’re at okay everyone go ahead and drop it down relax for just a second okay let your low back relax i like to just kind of shake my legs or my hips side to side good relaxation [Music] good hands back under your shoulders let’s push up [Music] there you go this is pretty tight i need you to keep doing this these things like this okay turn over your left shoulder look back put a little pressure on that left lower back and come back and switch good job i’m here for you great job tuck your toes and come on back to your knees i want you to press into the ground and lift your hips up okay so if you need to walk in a little bit that’s fine all right firstly just come into that pike position so drop your ears between your biceps good let’s shift all the weight over onto our right foot heel down good calf stretch [Music] perfect switch it over to the left leg heel down good calf stretch [Music] back over to the right foot good job heel down and then stretch away [Music] good switch it back over to the left leg [Music] good slowly walk back to your toes all right toes are right in front of your hands if your legs are bent that’s okay i want you to grab your hands right behind your calves and pull your chest towards your legs okay if your legs are bent i want you to come up a little bit higher and then try to straighten your legs out okay so decrease the fold by coming up a little higher okay and then straighten your legs if you’re down low once you grab behind your legs pull closer [Music] good walk your hands around to the back of your right heel [Music] good come back into the middle good job walk it back around to your left heel [Music] and back into the middle good job i want you to scoot your left foot back just a little bit okay shift your weight back into that left foot okay and then again come over to your front heel your right heel all right there you go if you need to widen it out a little bit that’s okay but with this i want you to feel a good glute stretch in your back leg great job come back into the middle both feet together and let’s take your right foot back okay as you take your right foot back walk it over outside of your front leg and you’re going to find this stretch is going to hit all down the side of your glute in the back okay make sure all the weight is in this back foot [Music] great job let’s hit that one more time okay so right leg is out front left leg is out back shift your weight to the left leg walk it over to your front heel and what that does is it shifts your hips out to the back side okay so you should feel this good stretch here good step back up and together and let’s switch feet okay weight goes into the back leg you walk around to the front leg outside ankle [Music] amazing come on into the middle both feet again bend your knees and slowly roll up to the top how you feeling good okay grab onto a wall if you need to we’re going to go into a quad stretch here there we go pulling your heel to your glute you want to make sure after you pull your heel to your glute you’re still not bent here but you’re pulled stretched open nice and tall on your spine good pull a little bit more [Music] beautiful easy release good all right let’s switch it over to the other leg same thing you need to grab onto a wall go ahead okay grab pull your hips up under and pull that heel high [Music] good job think of a tall spine and a heel that’s trying to get as close to your glute as you can good job and release good pull your left arm across your body keep your chest straight keep your hips straight so it’s not here okay straighten it up there you go and play with your neck a little bit going forward backward or away from that shoulder good come back into the middle let’s switch arms same thing straighten out your hips good nice job keep pulling there you go take it up over top i want you to grab onto your left wrist with your right hand pull up and over great job and i hope you’re feeling so good upper body lower body core and back up to the top let’s switch arms [Music] good keep breathing and come back up into the middle okay let’s throw your hand on your hip left hand is holding your right hip okay as you hold on to the hip drop your shoulder relax it towards the ground grab on to your head gentle pull good grab onto the back of your head here and pull down and forward good job all right and let’s switch sides so right arm grabs onto your left hip take this left arm pull your head over to the left straight over make sure you’re relaxing your shoulder [Music] good reach back a little bit towards the back of your head pull your chin down towards your armpit or your chest great job ah i love that stretch all right back in the middle i want you to pull your fingers back towards your elbow okay i’m trying to hit the big muscles here the muscles that i hear the most questions about or the joints that are surrounded by the muscles that are most often tight okay go ahead and flip your hand from here over pull back good job you should feel this one all up on top of your arm good there we go all right let’s switch hands open your left hand towards the floor pull your fingers back toward your elbow [Music] great job release your hand go ahead and flip your fingers down towards the floor and big pull good job anyone else feeling really good right here right now me too i love this upper body stretches we just don’t take enough time to do them right we think about legs and glutes and hips and back and then we start to get these little pains in our wrists or in our elbows or our shoulders or our neck right pay attention to those great job i want you to take your fingertips out front one arm at a time open and come back in okay big open reach notice how i’m twisting i come back in let’s open up the chest right here five four three two and one let’s do the same thing on the other side okay reach back five four three two and one good take your hands clasp them right behind your back together okay and i want you to shove your hands down to the floor as you look up okay opening your chest up and relax good hands in front together rounding your back out push towards the floor okay bend your knees one at a time i love this for the mid to lower back bend your knees left and right and as you bend your straight leg should feel the stretch on the side okay so if my right leg is straight i should feel the stretch in my right back right middle and lower back muscles good keep pushing down to the floor straight leg and now start to lean over toward your bent leg there we go feel it loosening up a little bit good job there we go 15 more seconds you should be getting closer and closer to the floor to some relaxed back muscles and bend your knees slowly roll back up to the top big deep breath in and you’ve made it to the end of your 20 minute sore muscle stretch i know i feel so much better now guys i hope you do as well and i hope most importantly this isn’t just a one-time thing for you it’s a three times a week minimum thing for you where you pay attention to how am i standing how am i sitting how do my workouts feel when i first jump into them okay i want you to feel mobile and i want you to feel like you can move your body through the full ranges of motion not because you are trying to get this x amount of reps in but because you feel good your limbs your joints your muscles they feel good okay so i want you to feel that all the time and if i can give you this 20 minutes where you can immediately benefit and your body i want you to take it i want you to use it for yourself okay so i will see you back here tomorrow thank you for spending this time with me hope you feel better don’t forget before you head out give the video a thumbs up and subscribe to the channel and share it with your friend and i’ll be back tomorrow bye guys [Music] oh

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20 Minute Stretch for Sore Muscles | IGNITE – Day 7