Hello everyone,
My name is Pedro Ivelum and I'm going to be coaching you through a five minute full body stretch routine.
You ready?
Just follow along with me.
Here we go.
Start with your hands underneath your shoulders,
Okay?
Move your knees back in here at the top.
As you exhale we're gonna drop your hips to the ground get your ears away from your shoulders look up to the sky Inhale.
As you exhale only to push your hips back.
All the way back until your heels are very close to your bum.
Head down.
Feel the stretch in your knee,
Your quads,
Push your hips back to get further into the stretch.
Now I'm going to go forward again,
Inhale.
Exhale,
Shift back,
All the way back.
Head in between your shoulders.
Now from here you're gonna walk yourself to the right yeah keep your hips close to your heels you're gonna walk forward with your hand like this feel the stretch on this side of your body take a deep breath Exhale.
One more time.
Walk forward even further,
Feel the stretch increasing.
Inhale.
Excels!
Very good.
Now I'm going to change sides.
To move over all the way to the other side.
Walk forward with your hand,
Take a deep breath in.
And push hips back.
One more time,
Inhale.
Exhale Very good.
OK.
Back to all fours,
Plank position.
You're gonna get your left knee and move it all the way close to your right hand.
You're gonna inhale at the top.
Check it out,
My back foot.
And as you exhale,
You're going to drop your hips towards the ground.
Nice and slow Close your eyes,
Feel the stretch,
Identify the muscle that you're stretching.
One more deep breath in.
Try to get your upper body more upright,
You're stretching increasing.
Come back up,
We're gonna change sides,
Right knee all the way over to the left hand,
Inhale.
As you exhale,
You're gonna drop your hips down to the floor again.
Feel the stretch right on your glutes,
Right here.
Try to stay upright.
One more time,
Gonna change sides again.
Inhale.
Exhale try to get very close exhale drop your hip The goal here is to not stay open like this.
The goal is to close the right side of your hip so you can increase the stretch there.
One more deep breath.
Exhale.
Twist further into the stretch,
Nice and slow Come back up,
Change sides once again.
Last one and hit the top.
Exhale,
Drop your hips down.
Very good.
Very good.
Okay,
So now I'm gonna move on to the inside of your thighs,
Okay?
So all fours,
I want you to get your knees as wide as you can.
Elbow underneath your shoulders.
You're gonna inhale right here.
And as you exhale,
You're gonna push your hips back,
Even walk back like this.
Feel the stretch on the inside of your thighs.
Long,
Deep exhale.
Shift your hips forward,
Inhale.
Once again,
Exhale,
Push back all the way back.
It's been about five seconds at a stretched position.
Identify the muscle that you're stretching right now.
Now we're gonna move on to cats and cows.
Ready?
Inhale.
Round your back,
Tuck in your bum,
Inhale.
Excel Look up to the sky,
Try to round your back.
Inhale.
Once again Exhale.
And back to central.
And that's us.
Five minutes.
I hope you feel better and hopefully I'll see you in the next one.
See you later.
Bye.
