FULL BODY STRETCH & MOBILITY ROUTINE – for flexibility and relaxation

TopShop · June 11, 2024

FULL BODY STRETCH & MOBILITY ROUTINE – for flexibility and relaxation

By TopShop Yoga and Pilates 15 min mobility, 15 min stretch, 20 min mobility, 20 min mobility stretch, 20 min mobility workout, 20 min stretch, flexibility routine, flexibility stretch, full body stretch, full body stretching routine, madfit mobility, madfit stretch, Mobility, mobility stretching, mobility workout, relaxation stretch, stretch and mobility, stretching, stretching follow along, stretching routine, Yoga, yoga for relaxation 26 Comments

Video Transcript

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[Music] [Music] hello everyone welcome back today I’m leading you through a quick full body stretch and Mobility session you don’t need any equipment just make sure you have something soft beneath you make sure you can see your screen so you can follow along with me and without further Ado let’s get to it all right we’re going to begin on the ground you can either be on your knees or cross-legged sitting up with a nice flat back shoulders are down and we’re going to turn the head from side to side stretching out our [Music] [Music] necks [Music] [Music] good next up holding your head where it is to the side you’re going to draw your chin in down towards your chest and around to the other side so we’re drawing half circles with our chin feel free to hold any pos position that may feel a little bit [Music] [Music] tight [Music] good head back to Center you’re going to come cross-legged if you aren’t already we’re going to take a nice big inhale up and we’re going to twist as you exhale fingertips touch the mat and up other side [Music] [Music] [Music] good coming up to Center we’re going to reach it up and over to the side keeping your back nice and straight back through Center other side [Music] good you’re going to stack your feet so instead of having one foot on top of the other leg you’re going to have one foot in front of the other knees are pressed into the floor and we’re going to slowly walk ourself down take a nice big breath at the bottom and then slowly walk ourself back up [Music] [Music] good taking a few seconds we’re going to switch the leg that’s in [Music] front again press those knees down into the floor nice flat back walking our hands down [Music] good staying seated you’re going to extend one leg out to the side bring the other leg in towards you you’re going to face your hips towards this leg that’s extended and we’re going to walk ourself down trying to keep our back nice and [Music] straight and slowly walking yourself back up hips facing the front this time bringing the opposite arm up and over and reaching for those toes keeping this back nice and straight so it’s your whole back is facing the back wall we’re not leaning towards this [Music] foot [Music] good taking a few seconds rest we’re going to switch legs and hips facing that leg so facing forward and slowly walking oursel down towards the foot keeping the back nice and [Music] straight [Music] and walking ourself up hips open bringing that opposite arm up and over [Music] [Music] [Music] good coming up to Center you’re going to keep this leg bent and this leg straight stretched next up you’re going to come up onto this leg so this leg is straight hips are flat we come up reach it over and control sitting back down on this hip reach it up stretch and back down so this leg should stay straight the whole [Music] time [Music] good and reaching It Up Hold lift that [Music] leg good we’re going to place both hands down on the mat come through into a high Plank and step that same leg that was bent forward into a lunge so holding this lunge position hands on either side of the foot back leg is [Music] stretched and we’re going to open up that back arm so we’re facing the back wall opening up that chest stay nice and strong in this [Music] lunge and coming back down hands on either side of the [Music] foot good from here we’re going to bend this back leg you’re going to reach this back arm towards this foot and this foot is going to come in towards your bum if you cannot do this stretch you’re going to hold this stretch here stretching out this hip flexor sending these hips down into the [Music] floor [Music] good slowly release that leg we’re going to hold this lunge position again so pop that back foot up back leg is now [Music] straight [Music] good from here we’re going to stretch out this front hamstring so we’re going to bend this back leg again you’re going to sit back into this leg stretching this front leg and pulling this back hip back around so everything is nice and straight Flex that front foot foot Rock It Forward into a lunge send those hips down into the floor and sit it [Music] back [Music] good we’re going to roll onto this hip and we’re going to bend this leg sweep it through so we’re sitting down on our bums legs are going to be in this zigzag position and you’re going to sit back into this pose might look a little funny but we’re stretching out this front hip flexor good slowly make your way up we’re going to do that same sequence on the other side so leg is bent this leg is stretched we’re going to come up reach it over and then control sitting back down onto that [Music] hip [Music] [Music] good next one we’re going to hold lift that [Music] leg good placing both hands down on the mat coming through a plank position and stepping that leg through into a lunge hands on either [Music] side and opening up that back arm [Music] twisting gaze is looking towards these fingertips that are up in the air keep that back leg straight and coming back down into our lunge hands on either side of the foot good we’re going to drop this knee down using this back arm we’re going to reach towards those toes now we don’t want to be sitting back here in this position we want those hips to be down so if you’re already feeling a stretch in this position with the knee down just hold this position this is kind of just an extension of that movement to really stretch stretch out that hip flexor the front of that thigh so sending those hips down into the [Music] floor good releasing that leg coming back up into our lunge leg is straight [Music] good we’re going to drop this back knee down again stretching out this front leg so flexing those toes towards you and pulling this hip back leg is straight and then rocking forward into this [Music] [Music] lunge [Music] [Music] good sitting down on the bums sweeping the legs through coming into this zigzag position and and walking yourself back stretching out that hip [Music] flexor good walking yourself up we’re going to come into a tabletop position next so shoulders stacked over wrist hips over knees taking your right arm opening it up and then threading it through reaching towards the back corner of the [Music] room a good coming through Center we’re going to do the other side so make sure you’re switching arms we’re going to reach that arm up twisting looking towards the hand that’s up in the air and then coming [Music] [Music] through [Music] [Music] good coming back to table top next up we’re going to do some cat and cows so you’re going to draw the belly button down towards the mat arching the back gaze goes up and then pressing the floor away bringing the belly button towards the ceiling and bringing the chin to your chest [Music] [Music] I [Music] good we are going to step it out into a high plank from here you’re going to press back into a down dog position sending those heels into the floor then from here moving through high plank you’re going to lower yourself down nice and slow coming up into an upward dog so really pressing the floor away stretching those hips tuck the toes and send it back into down dog so hold where you need to hold wherever it feels good to stretch remember to control yourself down use that strength [Music] good from here we’re going to press it back into a child’s pose so reach those fingertips towards the [Music] mat and from here you’re going to roll through the spine nice and slow and press it down into a cobra position position press those shoulders down and send it [Music] [Music] back [Music] good for the last minute we are going to hold child’s pose so you can make this a nice and juicy child’s pose really open up those knees reach those fingertips towards the top of your mat we’re going to take some nice deep breaths into our lower back [Music] [Music] and feel free to reach the arms from side to side taking breaths into that side that we’re [Music] stretching [Music] [Music] good coming to Center slowly walking yourself up up and that is it guys I hope you enjoyed this quick little full body stretch Mobility session this is perfect to do if you have time first thing in the morning or it’s a great way to kind of wind yourself down before bed if you enjoyed this one give this video a thumbs up let me know how you enjoyed it in the comments if you’re new here hit that subscribe button turn on your post notifications so you don’t miss another video from me and I’ll see you guys next time bye if you enjoy my workout videos then make make sure to join me in the madfit app you’ll get access to structured programs challenges exclusive workouts recipes and many more Amazing features that will help you on your health and fitness journey if you haven’t already downloaded madfit make sure to click the link in the description and I will see you guys inside the app

Welcome to Top Fitness Influencer

Your Destination for Yoga and Pilates Excellence

Are you ready to transform your body and mind with the power of yoga and Pilates?

At Top Fitness Influencer, we are dedicated to helping you achieve your wellness goals by focusing on flexibility, balance, and core strength. Whether you’re a seasoned practitioner or just starting your journey, our comprehensive resources and high-quality activewear from Top Brand Clothing will support you every step of the way.

The Benefits of Yoga and Pilates

Yoga and Pilates are two powerful practices that offer numerous benefits for your physical and mental well-being.

Here’s how they can enhance your life:

Yoga: Harmony and Relaxation

Yoga is an ancient practice that combines physical postures, breathing techniques, and meditation to promote overall well-being.

Here are some key benefits:

Improved Flexibility: Regular yoga practice stretches and lengthens your muscles, improving your range of motion and reducing stiffness.
Enhanced Balance: Yoga poses a challenge to your balance and coordination, helping to prevent falls and improve stability.
Stress Relief: The mindful breathing and meditation techniques used in yoga can help reduce stress and promote a sense of calm and relaxation.
Mindfulness: Yoga encourages you to be present and aware, fostering a deeper connection between your mind and body.

Pilates: Core Strength and Posture

Pilates focuses on controlled movements and precise techniques to strengthen your core and improve your posture.

Here are some key benefits:

Core Strength: Pilates exercises target the deep abdominal muscles, helping to build a strong and stable core.
Improved Posture: By strengthening the muscles that support your spine, Pilates helps you maintain good posture and reduce back pain.
Increased Flexibility: Like yoga, Pilates enhances your flexibility through controlled, flowing movements.
Body Awareness: Pilates promotes body awareness, helping you understand and correct your movement patterns.

What We Offer

At Top Fitness Influencer, we provide a wealth of resources to help you get the most out of your yoga and pilates practice.

Here’s what you can expect:

Expertly Designed Workouts

Our collection of certified instructors has created a variety of yoga and Pilates workouts tailored to all fitness levels and goals. Whether you’re looking to improve flexibility, build core strength, or find balance, we have the perfect routine for you.

Comprehensive Training Guides

Our in-depth training guides provide step-by-step instructions and tips to help you master the fundamentals of yoga and pilates. From beginner poses to advanced techniques, our guides cover everything you need to know to practice safely and effectively.

Wellness Tips and Articles

Stay informed and inspired with our wellness tips and articles. Learn about the latest trends in yoga and pilates, discover new practices, and find advice on how to incorporate mindfulness and relaxation into your daily life.

Community Support

Join Top Fitness Influencer with our vibrant community of yoga and pilates enthusiasts. Connect with like-minded individuals, share your progress, and find support and motivation to stay committed to your practice.

Enhance Your Practice with Top Brand Clothing

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To get the most out of your yoga and pilates sessions, it’s essential to wear comfortable and functional activewear. We recommend Top Brand Clothing products for their superior quality and performance.

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Durability: Made from high-quality materials, Top Brand Clothing products are built to last, ensuring you can rely on them for your intense workouts.
Comfort: With features like moisture-wicking fabric and ergonomic designs, these products provide unmatched comfort during your practice.
Style: Top Brand Clothing offers stylish and trendy activewear that makes you look and feel great both on and off the mat.
Performance: Designed to enhance your performance, these products support your movements and help you get the most out of your workouts.

Top Brand Clothing Products We Recommend

Yoga Sets: Perfect for your yoga sessions, these sets offer flexibility and comfort.
Activewear: Versatile and durable, activewear from Top Brand Clothing is ideal for both yoga and Pilates.
Shorts: Stay cool and comfortable during your practice with lightweight and breathable shorts.
Sports Bras: Provide the support you need with sports bras that are designed for maximum comfort and performance.
Swimwear: Whether you’re practicing yoga by the pool or hitting the beach, Top Brand Clothing’s swimwear keeps you stylish and comfortable.

Getting Started with Top Fitness Influencer

Ready to embark on your journey to improved flexibility, balance, and core strength?

Here’s how you can get started with Top Fitness Influencer:

1. Explore Our Workouts

Browse our extensive library of yoga and Pilates workouts and choose the ones that suit your goals and fitness level. Each workout is designed to help you progress and improve at your own pace.

2. Read Our Training Guides

Dive into our training guides to learn the fundamentals of yoga and Pilates. These guides provide valuable insights and tips to help you practice safely and effectively.

3. Join Our Community

Become a part of the Top Fitness Influencer community and connect with fellow enthusiasts. Share your progress, ask questions, and find motivation and support from like-minded individuals.

4. Shop Top Brand Clothing

Invest in high-quality activewear from Top Brand Clothing to enhance your practice. Browse their collection of yoga sets, activewear, shorts, sports bras, and swimwear to find the perfect gear for your needs.

Focus on Your Well-Being Today

At Top Fitness Influencer, we believe that everyone deserves to experience the transformative power of yoga and Pilates. By incorporating these practices into your daily routine, you can improve your physical and mental well-being, reduce stress, and find a greater sense of balance and harmony.

Who Am I?

Hello, I’m Chris, the founder of Top Fitness Influencer. I’ve experienced firsthand the incredible benefits of yoga and Pilates, and I’m passionate about sharing this journey with others. I started Top Fitness Influencer to create a supportive community where people can come together to learn, grow, and achieve their wellness goals. Whether you’re looking to improve flexibility, build core strength, or find balance, Top Fitness Influencer is here to support you every step of the way.

Join us today and start your journey to a healthier, happier you. With our expert resources, motivating community, and top-quality activewear from Top Brand Clothing, you’ll be well-equipped to transform your body and mind.

Let’s embark on this journey together!

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FULL BODY STRETCH & MOBILITY ROUTINE – for flexibility and relaxation