10 Min Full Body Stretch Routine For Tight Hips & Posture

A beginner-friendly 10-minute full body stretch routine designed to release tension, improve posture, and open up tight hips and stiff muscles. This follow-along session includes 8 simple upper and lower body stretches to help your body feel more mobile, relaxed, and supported. Perfect for people who sit for long periods, feel tight from training, or simply want a daily movement reset. Suitable for all ages, body types, and flexibility levels.

Transcript

Hello everyone, My name is Pedro Ivela and today I want to take you through a beginner-friendly full body stretch routine, Especially if you feel stiff and tight. So without further ado, Let's get straight into it. Exercise one, You're gonna need a rag, A towel, A whatever, A shirt. For me, I've got a band. You want to have your hands just outside of your shoulders. Yeah? Keep your elbow straight and you're going to pass through. Nice and easy. Now, The wider you go, With your hands, The easier this is. Dinara. The harder, The more tension on your shoulder. Now, If you've got any shoulder instability, Try to skip or maybe you go for a very wide just to be safe, Okay? Just go for a few pass throughs to warm up your shoulders, Okay? You can be on your knees, You can be seated, Whatever. All right, Exercise number two. Now that your shoulders are warm, Let's stretch them. Here's what we're going to do. Top hand, You're gonna grab one side of the rag. Bottom hand, Yeah, You're gonna hold the other side. Okay, This is it. Now, From here, I want you to pull your top hand higher until you feel the stretch on the front side of your shoulder, Right here. OK. So pull. Just focus on your breathing. Inhale for three seconds. It's Alpha 6. E and a half for three. Excel for six try to get a little bit higher One more time, Inhale. Excel. Come back down, Change sides. Alright, I'm gonna be facing you this time. All right, Here we go. Behind my back. Holding on to the band. Pull it up, Feel the stretch right here on the front side of your shoulder. Hold it, Inhale for three. Example 6 Feel the stretch, Try to identify the muscle that you're stretching. Inhale for three. That's it. Easy peasy. Come back down, Relax, Let it go. Now, I wanna move on to your lats. Okay, So this is very good for your posture. Make sure you're close to a wall or on a sofa, Really. For me, I don't have a sofa here. So, I'm gonna start with my hands in line with my shoulder on the wall. I'm gonna step back, And from here, I wanna sink my hand between my shoulders. And then I'm gonna stay here. Just focus on your breathing. Inhale for three. Excel for six. One more time. Inhale for three. Excel for 6. One more time. Last one. Inhale for three. Big save for 6. Out of it. Very good. I'm going to finish with your upper body working on your scapula. Okay. So basically. Keep your elbows extended like this. You're gonna move your arms forward. You're gonna create this hump. All I want you to do is move your shoulders back, Okay? Forward and back. So you can see your scapulas, You can feel your scapulas touching. Scalpelers these two things here on my back. Okay, So we're gonna do that all fours right here. Hands on your shoulders, Knee underneath your hips. You're going to push yourself out like this, Create this hump. And sink your chest. That's it! Down, Especially if you have neck pain. Upper back pain is usually coming from scapulas. They can't move as they should. So this is basically you. Activating it, Bringing a lot of blood flow to the area, Which helps with the recovery, Which helps with pain. These scapular push-ups are just amazing if you've got back pain, Upper back pain. Cool? Now let's move on to your hips, Okay? Back to all fours. You're going to in at the top. As you exhale drop your hips down. Look up to the sky. Feel the stretch on your core, On your lower back. Inhale. And as you exhale, You're gonna sit back on your heels. Feel the stretch along the knees, Your quads, Try to get your bum very close to your heels. Try to relax, Wiggle a little here. Here we go. We go forward again, Drop your hips down, Inhale. Exhale, Shift your hips back. All the way back. Very nice. Good. Okay, Now let's carry on with your hips, Okay? Plank position, You're gonna bring one knee, Yeah? Towards the opposite hand, Just like this, Okay? So from here notice the gap. I'm going to inhale at the top. And as I exhale, I'm going to drop my hips to the ground. Feel the stretch in your glutes right here. Hang in here for a few seconds, Feel it. Come back up, In at the top. Exhale drop your hips down once again very slow and long exhales. Once again, Change sides, Inhale. Exhale as you drop your hips down keep your chest upright feel the stretch increasing. Try not to be seated on your hips like this, Yeah? You're going to be able to see on this side. Inhale. Exhale. Okay, Now notice my pelvis here, My bone. Is very close to my shin. As opposed to being here, Very far from it. The closer you are. . . The more stretch you feel. Make sense? Okay, Out of it. Now, All fours again. This one, We're gonna work on the inside of your thighs, The opposite. You're gonna step out. Try to have your foot in line with your knee. If you wanna go wider, You're gonna feel more of a stretch. Get on your elbows, Inhale. Exhale, Push your hips back. So you're gonna feel the stretch on the inside of your thighs. Forward again, Inhale. Excel. One more time. Inhale. Excel. Okay, Change sides, Same thing. Step out. On your elbows, Inhale. Excelsior! Nice and slow, Feel the muscles stretching. Try to close your eyes. Sync the movement with your breathing inhale. Excel. Last one. Forward inhale. Excel. Very good, Very good. Now we're gonna move on to the front of your hips, Your hip flexors, Which is very likely to be tight too. So half kneeling, Knee underneath your hips, Okay? Have your foot in front of your knee. Now, Squeeze your glute, Feel your pelvis tucking in, Feel the stretch. Once you do that, Push your hips forward, Shoulders back, Feel the stretch and just hang in here. We're gonna go for three deep breaths, Ready? Excelsior! Nice and slow. If your knee is hurting, Have a pillow underneath your knee. Inhale. Keep your glutes squeezed. One more time. Last one. Inhale. Excel. Push even further. So we want to create this bow on the side of your body. That's when you really stretch it. Ah, Very good. Change sides. We're almost done, Almost done. Ready? Here we go. Squeeze your glutes, Feel your pelvis tucking in. Inhale. Hips forward, Shoulders back. Find a good 8 out of 10. Inhale. Excel. Push further, Just a tiny bit further. One more, One more, Inhale. Excel Ooh, Out of it. And this is it, A full body stretch routine if you feel tight. If you like this one, I've got a few more other videos, So check them out. And I hope to see you next time.

Reviews

Really great quick stretch, make sure to have a wall or sofa or something to push against as well as sometime to use as a strap (towel/tshirt/band/etc). I wish this information was included in the description so I could’ve been more prepared without having to pause the video