60 Minute Full Body PNF Flexibility Routine (FOLLOW ALONG)

Summary by Krater

A fitness instructor demonstrates a full-body passive stretching routine focusing on the neck, shoulders, upper back, and hips using minimal equipment like a yoga mat, bolster, and chair.

From the video

Answers: How do I do a full-body passive stretching routine for flexibility?

• passive stretching routine
• neck and shoulder stretches
• hip opening stretches
• hamstring flexibility
• proprioceptive neuromuscular facilitation stretching

Exercises

• side neck stretch · bodyweight · 30 s per side
• neck pin stretch · bodyweight · 30 s per side
• chest stretch · bodyweight · 15 s
• bicep and chest stretch · bodyweight · 3x5 s
• upward dog stretch · bodyweight · 15 s
• elevated arm stretch · chair · 3x5 s
• sleepy stretch · yoga block · 1 min per side
• butcher's block stretch · chair · 3x5 s
• posterior hip capsule stretch · bodyweight · 1 min per side
• pigeon stretch · bolster · 3x5 s
• couch stretch · chair · 3x5 s
• butterfly stretch · wall · 3x5 s
• hamstring stretch · bodyweight · 3x5 s
• pancake stretch · bodyweight · 3x5 s
• hero pose · bolster · 1-2 minutes

What it concludes

• Passive stretching combined with PNF techniques is an effective way to improve flexibility without heavy workouts.