18 Min Beginner Full Body Stretch – For Flexibility Posture And Pain Relief !

Hi everyone When it comes to stretching, the benefit probably we can think of is to improve the flexibility of our body This has caused most people do not like to do stretching because they don't think flexibility is important to them as they are not dancers Secondly, stretching does not make them slim so it is better to lie there and play with the phone But in fact, this concept is wrong Stretching is very important Firstly, due to sedentary, fixed work, or study posture it can cause excessive tension in certain muscles and fascia, leading to muscle imbalance which in turn can lead to postural problems For example, the upper crossed syndrome including round shoulders, hunchback, neck protrusion, etc This is due to excessive tension in the pectoralis major, pectoralis minor levator scapulae, sternocleidomastoid and upper trapezius muscles and the weakness of their opposing muscles Also lower crossed syndrome and pes planus distortion syndrome which also result from corresponding muscle imbalances Moreover, if you exercise with poor body posture as our body is a complete multi-joint kinetic chain this will cause compensatory pain or even injury to our body For example, if your inner thigh muscle group is too tight knee buckle will occur when squatting and result in knee pain, back pain and other problems Proper stretching before exercise can increase the elasticity of the muscles and fascia and the range of joints motion This can prevent injuries during exercise Post-exercise stretching also allows the muscles to restore from a state of contraction to its initial state It will also prevent excessive retention of blood and body fluid in the lower part of your body also speeds up recovery and relieves fatigue from exercise So, I've designed this set of full body stretching for you guys It able to correct and improve the problems that I mentioned earlier You can do it before or after exercise or even when you're lazy to do exercise it is pretty fine by doing only this set of stretching Alright, let's get started Today's stretching is divided into 2 parts, which is lower and upper body stretching We will start will lower body stretching First of all, let's stretch your hip joint single-leg rotation, about 15 seconds on each side Do it slowly Don't be too fast or too hard You don't have to feel pain while doing this a bit of soreness is enough By improving the flexibility of the hip it's able to prevent knee pain, back pain and other problems Okay, switch to another leg The flexibility of the left and right sides of our body might not be equal For more contraction side we shall do more stretching Both sides of the body are balance only able to prevent discomfort and even injury Next, move your hands a bit further from you Let your knees touch the ground on both sides of your body as much as possible Do it gently and do not put extra force on it Alright, next we turn our body to the side The thigh is perpendicular to the calf for both legs Gently exhale while slowly lean your body forward and inhale Slowly exhale again while sinks your abdomen further Slowly get to your thigh and repeat Take a slow deep breath especially to subconsciously prolong the time while exhale This will make the parasympathetic nerves more active muscles are more relaxed and better stretching result Change to another side The thigh is perpendicular to the calf Lean your body forward and extend your hands further Try to do it to your maximum until you feel the stretch We will be doing this for 30 seconds While you are doing stretching especially static stretch Each movement is recommended not to exceed 30 seconds this will significantly reduce the risk of strain and will avoid static stretching that lasts too long and reduces performance in sports such as running and jumping Okay, let's stretch the iliopsoas muscle This is very effective in improving the anterior pelvic tilt also reduces back pain The thigh and calf of the front leg are vertical back leg's knee on ground and press your back leg to the ground with your foot Keep the pelvis in center position and do not tilt forward You can feel the stretching sensation at the root of the thigh on the back leg Now we hook the toes with our hands and pull it closer to the hips You will feel the stretch in the front of your thighs Try to do it to your maximum until you feel the stretch Do not pull until you feel very pain, it will strain the muscle Okay, change to another side The thigh and calf of the front leg are vertical back leg's knee on ground and press your back leg to the ground with your foot Feel the stretch at the root of the thigh Alright, now hook your toes with your hands and pull it closer to the hips Pay attention to breathing, do not hold your breath, breath slowly and deeply Feel the stretch in the front of your thighs Okay, let's lie down on the floor and stretch the glutes Mainly for piriformis Right leg ankle hitches to left leg knee hook the left leg knee and bring it closer to your chest You can feel the stretch in the right hip The piriformis muscle mainly helps us to externally rotate and extend the hip joint and maintain the stability of the pelvis If it is overstimulated apart from affecting the above functions It also causes a series of problems such as sciatica due to inflammation Good, change your legs and stretch in the same way Pay attention to breathing, do not hold your breath, breath slowly and deeply You can also hook the knee like this, the stretch will be stronger Alright, take a short break Let's stretch the back of the thigh Hands around the knees straighten your legs and get as close to your body as possible You should feel the stretch in the back of your thighs Here is the hamstring muscle sedentary is likely to cause tension in this muscle group which brings back pain or easy injury to the hamstring and other problems Okay, switch to the other side, stretch in the same way Legs as straight as possible, you can also point toes so that the back of the calf will feel the stretch at the same time Okay, let's move on by stretching our lower back Arms and back as close to the ground as possible Rotate the leg to one side Keep your knees as close to the ground as possible Pay attention to your body muscles an obvious sense of stretch is enough do not do it till you feel pain Keep breathing normally Slowly inhale and exhale for about 30 seconds Alright, slowly back to your origin position Let's change to another side and stretch in the same way The upper body should be as close to the ground as possible You can feel a more obvious stretch in the side waist Alright, let both feet to face each other, press your knees to the ground Contract the gluteal muscles at the same time, which is similar to the action of lifting the anus You will feel the stretch in the inner thigh adductors Tight adductors are an important cause of lower extremity problems such as internal knee buckling and calf valgus This movement is very recomme