Full Body Flexibility Routine (FREE DOWNLOAD)

Summary by Krater

The creator demonstrates a 20-minute full-body mobility and stretching routine covering upper and lower body movements, starting from the neck and progressing to the hips and hamstrings, with stretches held for at least 30 seconds.

From the video

Answers: What is a full body mobility and stretching routine?

• full-body mobility routine
• upper body stretching
• lower body stretching
• hip flexibility
• stretching technique

Exercises

• upper trapezius/side neck stretch · bodyweight · 30 seconds minimum
• behind the back shoulder/tricep stretch · resistance band · 30 seconds minimum
• wall lat stretch · wall · 30 seconds minimum
• wall pec/bicep stretch · wall · 30 seconds minimum
• horizontal deltoid stretch · bodyweight · 30 seconds minimum
• wrist flexor stretch · yoga mat · 30 seconds minimum
• wrist extensor stretch · yoga mat · 30 seconds minimum
• forward bend · yoga mat · 30 seconds minimum
• downward facing dog · yoga mat · 30 seconds minimum
• upward facing dog · yoga mat · 30 seconds minimum
• child pose · yoga mat · 30 seconds minimum
• cat stretch · yoga mat · 3 repetitions
• low lunge pose · yoga mat · 30 seconds minimum
• quadricep low lunge pose · yoga mat · 30 seconds minimum
• pigeon pose · yoga mat · 30 seconds minimum
• crossed leg forward bend · yoga mat · 30 seconds minimum
• seated twist pose · yoga mat · 30 seconds minimum
• lying knee pull · yoga mat · 30 seconds minimum
• lying knee push · yoga mat · 30 seconds minimum
• seated forward bend · yoga mat · 30 seconds minimum
• kneeling toe stretch · yoga mat · 30 seconds minimum
• straddle side bend · yoga mat · 30 seconds minimum
• pancake stretching · yoga mat · 30 seconds minimum

What it concludes

• Every single stretch should be held for a minimum of 30 seconds to experience the benefits.
• Holding a stretch for at least 30 seconds is necessary because shorter durations do not yield the same mobility benefits.
• The entire routine takes approximately 15 to 20 minutes to complete in real time.