10 minute stretch routine

Research shows that post-workout static stretching—where you hold a pose for 10 to 30 seconds—can improve range of motion around your joints. Spending time lengthening your limbs also has mental benefits.

In need of a good total body stretch? Try this minute routine led by Leah Zahner. Leah will lead you through a gentle series of stretches that will loosen up your muscles, improve your flexibility, and leave you feeling amazing. All you need for this total body stretch is a mat and a little space. No equipment is necessary, and you can do this minute stretch anytime, anywhere. You can do it at the end of your workout or even just on its own as a great way to stretch your muscles throughout the day.

10 minute stretch routine

Stretching regularly is important for preventing injuries and improving— or maintaining—flexibility. Making a habit of stretching after intense workouts will help your muscles recover and grow evenly, preparing you for your next sweat sesh. Why not start incorporating this practice into your workout schedule with our minute full-body stretching routine? Why is this important? Well, every time you do a strength workout, little tears form in your muscles. Stretching keeps your muscles smooth and close to their original length i. Other benefits of stretching — anytime, not just after workouts — include:. Follow along with our full-body stretching routine below. It's an excellent sequence of stretches to do after our minute HIIT workout! For a more detailed breakdown of the exercises in the video, scroll down below the video for instructions. The embedded content cannot be displayed until consent to the required cookies is allowed. Lay on your back with one leg extended on the floor and the other extended straight up above the hip joint, toes pulled towards the chin. Grab your raised thigh with your hands and pull it towards your chest. Breathe slowly while keeping your core engaged and extend the stretch deeper with every exhale.

Tilt your pelvis forward and squeeze your glutes. Hold the pose for at least 20 seconds. Stuck at a desk?

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Not long after I started sharing yoga practices on YouTube , students started asking for specific types of practices. To my surprise, what seemed like 90 percent of the requests were for minute morning yoga sequences. Clearly, people understood how much of an effect even a little yoga can have on their day. Yes, making time for a quick minute morning yoga session can help you work out any aches and kinks you might have accumulated during the night. Think of it as part of your routine, just like brushing your teeth. But morning yoga is more than simply moving your spine, stretching your muscles, and caring for your joints.

10 minute stretch routine

Robert Turp. This full body stretch routine only takes 10 minutes to do and by following this for just a few weeks, you may already start to see positive changes to your movement. It includes one stretch per major muscle group, so you may want to include additional stretches for any muscles or joints that need attention based on your own requirements. You can also choose to hold each stretch for as long as you feel necessary somewhere between seconds would be a good starting point. You may want to consider using a stretching app to help you track your progress, follow new stretching routines and even message coaches for support. Our guide on the best stretching apps and programs highlights our top picks for this year, as well as free trials and discount codes to help you get started. Cervical circles, or neck circles, are a great place to start when it comes to a full body stretch routine. To do cervical circles, slowly move your head in a circle. You could also just look to the right, left, up and down, and hold those positions for a few moments as an alternative.

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Hold at the top before lowering back down. Stretching helps boost circulation and blood flow, can improve your posture, and re-energize you when you feel fatigued. By agreeing to or closing this notice, you understand and agree to such use and data collection. Benefits : This stretch targets your glutes for a deeper stretch and releases tension from the lower back too. Tense every muscle to keep the body in a straight line from the head through the top of your heels and parallel to the floor. Twist to the right, placing your left elbow outside your right knee, and look over your shoulder. All you need for this total body stretch is a mat and a little space. Try to hold each stretch for as long as it takes to breathe five to six slow, deep breaths. To make this stretch easier, allow the extended leg to have a slight bend. Breathe slowly and deepen the stretch with every exhale. Loop a band around the sole of your right foot. Let your hand drop to the middle of your back, palm facing your back. Sign in.

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Keeping your right leg straight, pull it towards your chest as far as you can. Press your arm bones straight so they align by your ears and allow your head to relax but not dangle. Rest your chest between or on top of your thighs and rest your forehead on the floor. Place your hands under your shoulders with fingers pointing forward and press your elbows into the sides of your body. Chest Opener Muscles targeted: chest, shoulders. Bent-Leg Pull Muscles targeted: glutes. Use the following routine to get started. Go with the flow: If you liked this pose, check out out our article on yoga for flexibility and strength. Gold Membership. Follow along with our full-body stretching routine below.