POST WORKOUT STRETCH – for injury prevention & flexibility

POST WORKOUT STRETCH – for injury prevention & flexibility

Video Transcript

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[Music] [Music] hello everyone welcome back today I’m going to lead you through a quick post-workout stretch this is the perfect stretch if you’re looking to prevent injury or you’re just looking to increase your flexibility you can throw this in at the end of your workout or you can just use this as your daily stretch stretch routine 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 with our feet nice and wide we’re going to take some deep breaths so inhaling as we bring the arms up and exhale we’re going to come down and we’re going to round out that back inhale up exhale down last time inhale up and as you exhale you’re going to drop your right arm you’re going to lean over we’re going to reach these fingers up and over really stretching out this side you can slide this arm down the [Music] leg try to take some deep breaths into that side stretching it [Music] out [Music] good next big inhale coming up to Center both arms come up and as you exhale coming down to the other [Music] side [Music] good next big inhale coming up to Center and exhaling coming back down same thing rounding out the back you can cradle the head and having a slight Bend in your knees we’re just going to rock from side to side releasing any tension in that lower back [Music] good place those fingertips down on your mat you’re going to turn your feet to the left hands on either side of your left foot and we’re going to step it down into a lunge so your back leg is [Music] straight you’re going to drop that right knee and we’re going to come up to our left knee sitting deep into this lunge sending those hips forward really lengthening out this hip flexor if you want to increase the stretch in that hip flexor you can take a nice big inhale and and exhale fingertips reach towards the [Music] [Music] ceiling good hands on either side of the foot once again you’re going to sit onto to that right hip so we’re going to tuck and roll and your left leg is going to stay over top of the right coming down on your back and we’re going to twist it out so arms in a t-shape leg is over and we’re going to look in the opposite direction of our knee so letting this leg feel nice and heavy taking some deep breaths here good bringing that left knee to your chest rolling back over onto our backs bring that knee in as close as you can to your chest you can let that knee fall to the side opening up that hip and bringing it back in front of you we’re going to stretch this left leg so we want to stretch out this hamstring so you want to keep your leg as straight as possible if that means your leg is at 90° right here I want you to hold that position you can grab the calf you can grab underneath your quad so grabbing around your hamstring or you can reach more for the ankle just make sure that you’re keeping this leg coming straight out from your hip you’re not letting it fall off to the side [Music] good bend that knee one more time stretch it up good bend that knee we’re going to cross it over our right leg so we’re going to stretch out the glute if you need to place your hand on your left knee to press it outwards you can do that just so that you’re increasing that stretch in the glute [Music] [Music] good we’re going to release bringing those toes in roll yourself up come coming into a Crouch position we’re going to step the right foot through into a lunge now so we’re going to do the same sequence on the other side so back leg is [Music] straight and we’re going to drop that knee coming up to our right knee sitting deep in this lunge stretching the hip flexor and raising the arms to increase the stretch good hands on either side of your foot we’re tucking and rolling onto this left hip and coming down on our backs keeping that right leg across the body and letting it feel nice and heavy trying to bring that right knee to the ground and the or sorry yeah your right knee and your left shoulder and rolling over onto your back going to bring that right knee into our chest and you can let it fall to the side opening up that hip and bringing it back in front of you we’re going to stretch that leg up you may find that one of your legs is more flexible than the other and that is totally normal [Music] and bend that knee stretch it back up maybe try and pull it a little bit [Music] closer good bend that knee we’re going to cross it over stretching out the [Music] glute [Music] good releasing grabbing onto our knees rolling ourselves up we’re going to stay seated in a cross-legged position we are going to stretch out the necks now so we’re going to lean right ear to right shoulder and rolling down chin to chest and coming to the other side rolling to the other side reaching out our opposite hand and reaching that far away from us so we’re increasing that stretch and we’re just going to hold here taking some nice deep breaths good rolling to the other side and reaching out the opposite [Music] hand [Music] good slowly coming back to Center we’re going to clasp our hands behind our head and we’re going to contract everything in bringing our elbows together chin to chest rounding the [Music] back and inhaling we’re going to open the elbows gaze looks up to the ceiling stretching out that [Music] chest one more time exhale in inhale open it [Music] up last time EX exhale open it [Music] up and exhale coming to a neutral spine you can drop those hands tuck those toes underneath you and slowly rolling ourselves up through the spine that is it guys great job I hope you enjoyed this quick little full body stretch if you enjoyed it you want to see more quick stretches that you can Implement into your daily routine make sure to give this video a thumbs up and let me know in the comments thank you so much for being here with me today and I will see you guys next time bye if you enjoy my workout videos then 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 [Music] 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

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.

Why Choose Top Brand Clothing?

  • 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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Comments (46)

  • @vivekbansal6332 Reply

    Thanks for the video Maddie. As always a fantastic one. But please let me know why you were telling left leg as right and vice versa 😂?

    June 12, 2024 at 1:38 AM
  • @seenush Reply

    Awesome!

    June 12, 2024 at 1:38 AM
  • @nurseptia9918 Reply

    done

    June 12, 2024 at 1:38 AM
  • @izmirkordon4137 Reply

    Thank you❤❤❤

    June 12, 2024 at 1:38 AM
  • @UpscRanjita Reply

    I really love your videos….and do daily… thank you so much 💞

    June 12, 2024 at 1:38 AM
  • @lankaithihase456 Reply

    Thank you Maddy❤❤❤❤

    June 12, 2024 at 1:38 AM
  • @imsweetie111 Reply

    Lun 13 may 24.
    Hice edte estiramiento de 16min después de tren inferior con peso corporal y 30min de ejercicios aeróbicos chinos. Gracias dios.

    June 12, 2024 at 1:38 AM
  • @chelseatayona4077 Reply

    This stretch routine is very relaxing, I love it except that I get confused with the instruction on which side of the leg we are doing😅

    June 12, 2024 at 1:38 AM
  • @Coulddietoday15 Reply

    I have been using your stretching exercises after my runs & I have been feeling fantastic thanks so much!

    June 12, 2024 at 1:38 AM
  • @riyasaini7004 Reply

    ❤❤

    June 12, 2024 at 1:38 AM
  • @jean-philipperigaud2944 Reply

    You’re beautiful and us followers gracefully. Thank you ❤

    June 12, 2024 at 1:38 AM
  • @bradleyonstarwars9529 Reply

    Very good for me

    June 12, 2024 at 1:38 AM
  • @asamiyokoyama1122 Reply

    Hi Maddie! Love this video I use it almost everyday in the morning! Anyway I can find out what/where the music is from for this? I would love to play it to fall asleep to! Lol please let me know if you can! Thank you! 🙏🏼🙏🏼🙏🏼

    June 12, 2024 at 1:38 AM
  • @rileydunbar6681 Reply

    This was perfect to reset my nervous system back to parasympathetic after my hard workout! Thank you

    June 12, 2024 at 1:38 AM
  • @belladonnnaxox Reply

    I love your videos ❤️ my absolute favourite on YouTube

    June 12, 2024 at 1:38 AM
  • @evelynoliveira5202 Reply

    It’s is a journey and you will have it easy and pleasure full soon!!!! 🎉

    June 12, 2024 at 1:38 AM
  • @user-bz2tz4oo4j Reply

    I really appreciate the work put in to this video but I personally found it really difficult! I got confused about the changing of sides on the leg and back stretch and felt like there was more time spent of one side than the other. It might just be me because im a beginner but it actually made my neck and back feel slightly painful after doing this. Would love to see a more beginner-friendly stretch videos or just instructions/alternatives all the way through as i find it hard to follow whilst stretching and not being able to keep my eyes always on the screen! Please dont take this the wrong way!

    June 12, 2024 at 1:38 AM
  • @jessicadickey3092 Reply

    Thank you this great stretch, it’s how I’m starting the day today! I love how you got rid of the timer for this video it really helped me focus on my form and breathing while you instructed.

    June 12, 2024 at 1:38 AM
  • @alessandroaddams9994 Reply

    Thank you 🙏

    June 12, 2024 at 1:38 AM
  • @hridyaagoel9202 Reply

    This was so relaxing and helpful after your leg booty workout

    June 12, 2024 at 1:38 AM
  • @itsmeemmaelisabeth Reply

    Maddie you are completely amazing! Your work out videos have changed my life and shifted my mindset about working out drastically! I look forward to it now! Thank you for being you! ❤

    June 12, 2024 at 1:38 AM
  • @renataalvarenga6932 Reply

    yes, more please! Thanks!

    June 12, 2024 at 1:38 AM
  • @madinaburieva6 Reply

    I love you so much because this is awesome that I do workout and stretch with you, For me, I just want to follow one instructor for whole workout, your videos are fantastic way of working out at home ❤, you are the best ❤

    June 12, 2024 at 1:38 AM
  • @DamianOutdoors Reply

    Just discovered your channel a few weeks ago and love the thorough and manageable durations. I needed to find some good stretching and conditioning routines I could fit into a busy schedule and these are perfect! Thank you!

    June 12, 2024 at 1:38 AM
  • @rhinostacey7741 Reply

    Any chance you could do a lower back and hamstring video please 🙏🏻

    June 12, 2024 at 1:38 AM
  • @lolobacco Reply

    I love your voice, the music and the stretches. What else?

    June 12, 2024 at 1:38 AM
  • @user-ez8hv2tm3c Reply

    Why are workout YouTube comments the most uplifting and inspiring thing ❤

    June 12, 2024 at 1:38 AM
  • @jenniferrichardson2038 Reply

    Loved it. Thank you. The music and movement was beautiful

    June 12, 2024 at 1:38 AM
  • @amarispapadopoulos554 Reply

    So relaxing! Haven’t been able to do more intense workouts cause of being sick. This was a perfect, yet relaxing way to still get the blood flowing. Thank you🩵

    June 12, 2024 at 1:38 AM
  • @priyanshisharma4530 Reply

    Most peaceful stretch

    June 12, 2024 at 1:38 AM
  • @lilmissdesireez Reply

    this was so relaxing. thank you for the simple movements and flow. <3

    June 12, 2024 at 1:38 AM
  • @ishan1050 Reply

    Terrible flow. Had to find a better video soon as I finished this 🙁

    June 12, 2024 at 1:38 AM
  • @ramsgolf7 Reply

    I loved this stretch! But the confusion of the rights and lefts really threw me off here😅

    June 12, 2024 at 1:38 AM
  • @latrellsandersroieiowwwiop2875 Reply

    .ckdo9s9

    June 12, 2024 at 1:38 AM
  • @latrellsandersroieiowwwiop2875 Reply

    Mc9do

    June 12, 2024 at 1:38 AM
  • @latrellsandersroieiowwwiop2875 Reply

    M x kx

    June 12, 2024 at 1:38 AM
  • @latrellsandersroieiowwwiop2875 Reply

    Kc9 k

    June 12, 2024 at 1:38 AM
  • @latrellsandersroieiowwwiop2875 Reply

    Mxox

    June 12, 2024 at 1:38 AM
  • @latrellsandersroieiowwwiop2875 Reply

    Kc9do

    June 12, 2024 at 1:38 AM
  • @latrellsandersroieiowwwiop2875 Reply

    M, I zp

    June 12, 2024 at 1:38 AM
  • @latrellsandersroieiowwwiop2875 Reply

    Uxmxkx

    June 12, 2024 at 1:38 AM
  • @_anna_4528 Reply

    Damn!!! I feel so fckng goodd 😭😭😭😭😭😭💋💋thank youu …i have been suffering with these sore muscles for the whole day

    June 12, 2024 at 1:38 AM
  • @keyaunna. Reply

    do you have any shorter stretches for those of us who are short on time?

    June 12, 2024 at 1:38 AM
  • @user-xw7sv9ur8x Reply

    very helpful thanks

    June 12, 2024 at 1:38 AM
  • @xylocopaviolacea6677 Reply

    One of my favourites so far. Time flows and I instantly can feel the benefits like decreasing heart & breathing rate. Sooo relaxing! 🥰THX so much!!!

    June 12, 2024 at 1:38 AM
  • @clarinha1801 Reply

    ❤❤❤

    June 12, 2024 at 1:38 AM

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