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Beginner Stretch Flow

by FlexFox Workouts › Mobility

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14.3 minutes 18 Steps

  1. Neck side flexion

    1.3 minutes

    Ear towards shoulder, the opposite hand reaching down.

  2. Shoulder extension reaches

    51 seconds

    Clasp your hands behind your back and lift them gently, opening the chest.

  3. Child's pose

    27 seconds

    Knees wide, hips back to the heels, forehead down. Breathe into your back.

  4. Child's pose, lat focus

    35 seconds

    Walk your hands to one side to open the other.

  5. Child's pose, pec twist

    56 seconds

    From child's pose, thread one arm under the other or reach it back to open the chest.

  6. McKenzie push-up

    53 seconds

    Hips stay down; only the chest lifts.

  7. Leg tuck-ups

    27 seconds

    On your back, hug both knees in towards your chest.

  8. Leg side drops

    43 seconds

    Knees bent, feet on the floor; let both knees fall to one side, then the other.

  9. Cross-body glute pull

    1.7 minutes

    Pull one knee across your body towards the opposite shoulder. Swap sides halfway.

  10. Hip swivels

    53 seconds

    Seated with knees bent, windscreen-wiper both knees side to side.

  11. Squat to pike

    1.2 minutes

    Sink into a deep squat, then straighten the legs into a forward fold, hands on the floor.

  12. Low lunge, left

    34 seconds

    Left foot forward, back knee down; sink the hips forward.

  13. Lunge with twist, left

    35 seconds

    From the low lunge, twist towards the front leg, opening the arm up.

  14. Frog rocks

    42 seconds

    On all fours with knees wide, rock the hips gently back and forward.

  15. Low lunge, right

    34 seconds

    Right foot forward, back knee down; sink the hips forward.

  16. Lunge with twist, right

    39 seconds

    From the low lunge, twist towards the front leg, opening the arm up.

  17. Frog squat

    11 seconds

    Knees wide and hips low, then hold the squat.

  18. Deep squat

    1.2 minutes

    Heels down if you can, elbows pressing the knees out.