Hi, everyone, I'm Sonja and I am a fitness specialist as well as a certified inclusive fitness trainer.
Beside me, I have Josh who is a certified personal trainer. And between the both of us, we've been in the industry for 25 plus years.
Today, we're going to be doing a total body workout, or total body stretch starting from head to toe.
And the importance of this is making sure that we're keeping our muscles loose and really important to do it before and after a workout.
And when you're stretching, make sure you're not bouncing around doing those stretches.
Don't let your body hop up and down.
Take nice long stretches. Make sure you're breathing during those stretches.
Stretch before to have a great workout. Stretch after to have a great evening after you work out.
Yep, couldn't have said it better myself. So let's get started.
Alright, so now we're going to go into our total full body stretch, starting with, from the head going down.
So we're gonna start with a Neck Flexion.
Bringing our head down, chin to chest. You're gonna do this for about a minute.
If you'd like you can also bring your arms back behind the head, just have a slight tug.
But that's optional.
Make sure you're taking good breaths.
Don't take short breaths, take nice, deep, long breaths.
Put the day out of you.
Alright, next Josh is gonna be bringing the neck to the side. Just holding it there, ear. The right here to the right shoulder.
30 seconds here.
You can use your hand to kind of get a little extra stretch, but you don't have to.
Just let that neck, drop that shoulder. Drop your ear to your shoulder.
All-right, And let's switch directions now.
Get some good deep breaths in.
All right, next exercise we're gonna do is bring our arm across the body.
It's going to be stretching our deltoids, our shoulders.
We're going to add a little extra stretch to it. Take a look over the shoulder you're pulling,
kind of trying to look into the back.
All right, now let's bring the other arm across.
You can wave to the person next to you if someone else is doing it with you. Say hello.
There you go.
All right, fantastic. And now we're going to bring the arm back behind. A Well Done Tap, and just have the other arm
rest on the elbow, and then slightly tug, getting that stretch in for the triceps.
Now make sure you're standing tall doing this. Don't kind of slump over, or try to push yourself back.
Really think about elongating your core.
All right, fantastic. Let's switch sides now.
Nice long stretch.
Alright, next exercise we're going to be working on our core.
We're just going to rotate to one side and hold it 30 seconds.
I'm grabbing on to my chair to help with that twist.
That's optional, though.
Make sure you're still breathing.
Allright, fantastic. Let's flip sides now.
We'll show you a quick alternative way to do it if you don't feel comfortable standing.
Your hand goes to your knee, and your hand goes to the back of your chair.
Just look back over that shoulder.
All right, fantastic. And now we're gonna work on our lower body.
So we're gonna do a hip flexor and quad stretch, I'll show you a sitting version.
I'll be doing the standing quad stretch.
So make sure you got a chair close to you for this winter stretch.
You're just gonna grab your ankle and just kind of push it, push your quad back, don't pull, but push that quad back.
And I'm just sitting at the edge of my chair and just allowing for my leg to hang down, and help rotate, get more of a stretch.
Also, if you're lying down to do this, you can lie on a bed and just have your leg hanging over the side of the bed.
That's another way of doing this exercise as well.
All right, let's switch sides now. Let's not lose my shoe in the process.
In pulling the quad back, or driving the quad back, I'm sorry, really feel the stretch through the quad muscle
or the front of the leg.
And you'll notice really quick that you're more flexible on one side versus the other.
This actually feels really good for me. Like I really get this stretch.
All right, next stretch we're going into is our hamstrings. So for me, I am going to actually use the chair beside me.
And just pop my leg up, and then lean forward.
And I'm going to show you two ways to do it. First kind of next to the chair.
My right leg is out straight, and I'm just kind of sitting down, kind of hinged into my hips. Really getting a good stretch on the back of my leg or your hamstring.
Alright, let's switch legs now.
I'm switching to sitting.
So now my left legs out straight. Right legs at about 90 degrees, and I just hinge forward at my hips.
Make sure to keep breathing.
Alright, now let's add the calf muscle in there as well.
I'll stay seated here for this first one and I just flex my toe back toward me.
Last one,
And I'll be standing on this one.
If you're sitting you can always bring, have like a towel or anything, rap it under your foot
and just pull it towards you to help get that stretch as well.
Allright, fantastic.
And that concludes our stretch, total body stretch for today.
So I hope you have a good rest of the day and we'll see you next time.