5 Min Whole Body Stretch Routine (PRE-WORKOUT STRETCH)

If you are looking for a pre workout warmup routine, then you are going to want to do these stretches before every workout to feel amazing. In this video, I am going to show you a quick total body stretch routine that you can do prior to your workout or on its own that will help you to feel amazing.

all right so let me set the stage for you you’re about to go work out you want to feel loose and warmed up but you’re not quite sure what to do today I’m going to show you a full body stretching routine that’s going to help you to feel loose and limber and ready to go no matter what your workout is and by the way you can do this routine even if you’re not going to work out if you just want to feel better and looser so what’s it look like there’s different movements that accomplish different things and the first thing is we’re going to start in this position here it’s a lunge position and what we’re going to do is warm up a lot of different areas at one time as you lean forward you want that arm on the opposite side of the leg to go up and overhead and what this does is it stretches out obviously the hip flexor on this side that can get pretty tight but what I want you to focus on is also kind of kicking the hip out so I want to be pushing that way at the same time that’s why I’m leaning lean and kick out because that will stretch out that muscle called the quadrus lumborum that can become really tight in our backs here that causes low back pain never dressed enough okay we do it from here and then we swap to the opposite side so we move through these stretches you might have been thinking yeah I heard something about either staying in the stretch or moving through a stretch one being better than the other for working out if you’re going to do a workout I want you to be moving through your stretches because I want to make sure that we’re not interfering with that muscle’s capabilities to perform during the workout and that will be shown with the wrong types of stretches where we just kind of hang out here we save that for a different time of the day here you want to be moving through them right if you want to see what that looks like from the side again as I move through I’m also trying to encourage that knee going towards the toe it’s it’s not as bad as we once thought it was guys it actually reinforces good squat mechanics so especially if you’re going to do leg day you want to make sure you’re doing this properly just like that getting that good hip flexor stretch leaning kicking that hip out and reaching up and overhead the next thing is we now want to thread the needle because we’re going to introduce some hip rotation that not a lot of us get you take this position here once again but now I’m leaning over the the toe here I’m going to push into my leg with my opposite elbow or the same side elbow this way and I’m going to reach through this way here try to go as far as I can while pushing out and then open up as far as I possibly can right so I’m getting some real good adductor stretching going on again back leg hip flexor stretching and now rotation through the thoracic spine which we’ll talk about and address even more specifically but rotating here through and then rotating up and through and I want you to work one side at a time in this way now generally when it comes to repetitions you’re looking about five minimum to around 10 maximum because what I don’t want you to do is spend a whole ton of time on your pre-workout stretching it’s just not necessary the workout itself will help you to feel loose next something people don’t address often enough we have to fix this posture okay we’re too much too often in that posture so the way we do it is with a simple little exercise like this to start the process going we just call this a shoulder Rock so all I want you to do is just rock yourself forward I’m trying to get myself from a position like this where my arm and shoulder is directly down at my side to where it can get behind my body because the more I can get behind my body the more I can open up the chest open the shoulders up start to get some of that thoracic extension that we need to have that better posture so we could do it in this rocking form I just rock my body forward and then back forward a little further and then back and again five to 10 repetitions means if it’s starting to feel good and it keeps feeling good with each repetition you do then do a few more of them now if you want to take this one step up what you do from here is you lift up so now I can open the shoulders even more get a little bit of glute activation and then open the head in this case will go straight back okay from here touch down lift open arms are going back behind my body into extension so the shoulders start to feel really good the next thing we do now something I call the NSFW what that means is not safe for work right you could do this in the gym just keep it in the back corner I want you to take your heels and put them together and get your knees out as far apart as you possibly can like that and then you’re just going to sink down and let your arms go in front of you like that okay but the heels stay as close together as they can so what it looks like is heels are together okay sit down arms go in front of you like that you come out of the stretch just like this just for a little bit of a break and you push with your heels of your hand hands back into the floor and get down so what this is obviously doing is working your groin and stretching that out those abductors get really really tight but look at also what it’s doing for shoulder Mobility look at how overhead my arms are with the assist of the floor so again come out of it from here and then drive down each time trying to sink a little bit deeper and a little bit deeper towards your heels with your butt okay next from that position again I want you to be able to flow through these too cuz they they should kind of keep you moving again I don’t want more than five total minutes of warmup here and stretching and I already feel great by the way now I come straight down this way the legs are together this time and now I’m going to keep my hands right up underneath my shoulders and then press up and stretch out that whole front side for me it’s the ABS I can feel stretching it’s the hip flexors again I can feel stretching but I really try to open up in the same time I’m trying to open with the chest too like spread the shoulders as far as I can apart and open the chest up now if you can’t press this High because of mobility issues that’s fine you just press as high as you can you might press the here but anything you can to now start stretching out that front side is the goal and again we’re moving through them down release go right back up again until you work your way through your five to 10 repetitions okay next it’s not all just about stretching everything out but it’s about activating some of the muscles that don’t get a hell of a lot of activation they’re the dormant muscles that we don’t really tend to activate or use enough so we can do that with one move here we call angels and Devils all right so I’m facing down I just take my hands put them right down at my side like that the head will be down and then I’m going to lift everything up so engaging the glutes engaging the hamstrings engaging the muscles of the low back the midback the upper back and then I want to take my arms and swing them out as far as I can really reach in that direction as far as I can get the thumbs pointing towards each other and touching each other and then come back all the way back swing them as far as you can go back over your butt and touch your thumbs again so swing them around up touch the thumbs swing them back around and come down in between each rep just give yourself that one little reprieve activate everything again lift up and then go through the repeti