15-Min Full-Body Stretching Routine

If you have stiff hamstrings, locked up hips, and/or a rigid spine, and you’re looking for a fast, but effective, solution for full body flexibility, this video is for you.

This 15-minute sequence of poses is very simple and pragmatic. It follows key Science of Stretching principles and uses deep, passive stretches to help change your soft tissues and improve your mobility. However, it is NOT easy and should be used as a post-exercise practice, not a warm-up. Think of it as a supplement to your other activities.

VIDEO CONTENTS
00:00 Flexibility
01:33 Science of Stretching
05:15 Corrective Exercises
05:34 Wall Doll Pose
07:58 Cliffhanger Pose
10:22 Blaster Pose
15:11 Block Noodle Pose
17:49 Lightning Bolt Pose

DISCLAIMER – Please do not use this video to diagnose or treat a severe injury. If you’re injured or suffering from pain when performing any of these poses, you should see a doctor.

ANATOMY OF STRETCHING
Your myofascial tissues (muscles and fascia) get lots of circulation and have a huge ability to grow, lengthen and transform. However, when you stretch, does it sometimes feel like you're fighting your own muscles? This is called your myotatic reflex or stretch reflex. It happens when the muscle spindles, the stretch-sensing nerves inside your muscles, signal to your spinal cord and cause your muscles to tense up to protect you from stretching too far or too fast.

To combat this, you need to slow down, hold your stretches for longer and use breathing techniques to reduce the myotatic response. In this video we’ll show you how to do both.

BEST PRACTICES
These poses should always be done after a workout, never before. This is stretching with a capital S, meaning it’s very intense and is designed to affect change in your soft tissues. If possible, do it before bed when your body has plenty of time to recover afterwards.

5 POSES WE'LL LEARN
1) Wall Doll
2) Cliffhanger
3) Blaster
4) Block Noodle
5) Lightning Bolt

WANT MORE?

Got a question? Please post down below.

#Flexibility #StretchingExercisers #Mobility

[YOGABODY.Official]

Want to skip to the poses?

- Lucas @ YOGABODY

[alcikelly]

For anyone else coming back to this regularly, he starts the actual stretching routine at 5:18 🥰

[vanessad]

By far, these are the most effective flexibility exercises I have ever done. After months of pain, dreading having to climb stairs, and feeling really exhausted trying to do any exercise, I have been able to run 5 miles. Not only that, but it felt so much easier and more comfortable than it has ever felt. I have so much more energy now, I never realised that this pain was sapping my energy so much. This should be part of everyone's day. Thank you, Lucas, for posting this, and for explaining everything so well. Life changing!

[andyoeft]

Lucas. I’ve been doing Yoga for 2 years and nobody mentioned anything about a 2 minute pose hold. Now that I’m doing that I feel the results are a revelation. Thanks so much. You are the Yoda or Yoga.

[carlajp]

I used to stretch 30-40 minutes every morning just to feel functional. Never realized I was actually stretching too hard to be able to relax. Thank you so much for this incredibly useful and effective routine! I would love to see a 20 minute routine that includes hips and neck!!

[AndreeaGeorgianaPopescu-wcfd]

If all the teachers were as happy and patient in their explanations and presentations, the world would be a much better place. Thank you for your work!

[mellainenewman]

You are a treasure for the world.
Your presentation, knowledge and clear diction is most appreciated. I love how you explain things. You are a gifted teacher.
I am 76 years old and still teach a gentle yoga for older people and I take onboard so many of your wonderful suggestions.
Where on earth did you you learn so much about our body issues?
Please keep on teaching as your advice is pure “gold’’!
Mellaine from Australia 🇦🇺🧘🏽‍♀️🙏😊

[Vardhman]

I have been practicing yoga since a few years. This is surely one of the best explanation of the techniques and the best routine for beginners.

[flasponge]

This is so amazing, Im seriously in awe of the knowledge, explanation, execution and detail Lucas gives, it is SO awesome to come across a channel that not only shows what stretches/poses to do and why but also most importantly how the stretch interacts with the body as a system. Thank You so much!

[eliasnyhuslkken]

Me casually sitting on top of 5 books in the middle of my bedroom at 2 AM breathing like a wet noodle😂😂

[salihaarif]

I followed it I feel really good, my back feels good. Thanks,

[katieticeful]

So SO appreciate your clear information in the beginning - I don't know why but with almost anything, I can rarely connect or really benefit from something if I don't understand it, understand what's happening, what should be happening, why, etc. So well-rounded (and without droning on), thank you!

[kpollock]

I am SO glad I found this channel! I am a distance runner (9-17 miles) and for the last 8 months have been dealing with Piriformis Syndrome. I have gained more knowledge and insight into my injury from this channel than I did going to a Sports Medicine doctor and physical therapy.

I have found so many great videos that I have no doubt will help me. After one day of discovering Lucas's hip flexor, low back and quad exercises. I already feel like it's making a difference. Thank goodness for the PDFs so I can remember which exercises to do! The Lightning Bolt surprisingly has been one of the best exercises for me! Never realized how tight my quads were. Thank you so much Lucas for sharing your knowledge!

[jasongentile]

Thank you for this free vid. I have had several injuries from time in the Army (20 plus yrs)....frankly I forgot how to stretch. I have been doing this for two weeks now....almost daily. It helps tremendously....

[NoUseForAName]

I love that you this is truly a routine for beginners. I am actually not the most inflexible guy, I can squat for a couple of minutes with my feet flat on the floor, I can almost touch the floor with my palms while standing, yet many of the "beginner" videos I have seen here on YouTube are too hard for me. This makes me a little angry. It feels like these videos are not actually meant to help newbies but rather to show of the cool stuff the channel host can do. This does more damage than good. If I was a beginner looking for guidance, these videos would do nothing but make me feel like this whole stretching thing isn't for me after all. That's a shame and I am glad that you keep it simple with this one.

[mumtazmaher]

So much science and practice distilled in a short video. So professional. Thanks a lot.

[angelaewart]

So happy to have found your channel. Thank you for sharing your knowledge!!!

[ranaalwakeel]

Thank you for taking the time to explain the scientific parts and to incorporate them in the stretch. Love this 😍

[itssurenotme]

That's great, I improved massively in just 2 days. Not only can I touch my toes, but I can also put the whole hand on the floor with knees straight. Works 100%. Will see if also shoulders improve that fast, thank you very much, great content

[elizabethasmith]

Thank you - incorporating these every day - great after a run, walk, and before bed.