Scribd
Upload
130 views2 pages

Full-Body Flexibility Routine Guide

The Full-Body Flexibility Routine aims to enhance overall flexibility through a structured program that includes warm-up exercises and a series of targeted stretches. Key principles emphasize consistency, proper warm-up, and relaxation during stretching. A weekly plan is provided to focus on different areas of the body, along with bonus tips for improving flexibility.

Uploaded by

hardikhs1364
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
130 views2 pages

Full-Body Flexibility Routine Guide

The Full-Body Flexibility Routine aims to enhance overall flexibility through a structured program that includes warm-up exercises and a series of targeted stretches. Key principles emphasize consistency, proper warm-up, and relaxation during stretching. A weekly plan is provided to focus on different areas of the body, along with bonus tips for improving flexibility.

Uploaded by

hardikhs1364
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Full-Body Flexibility Routine

Full-Body Flexibility Routine

Goal: Increase total-body flexibility (splits, backbends, spine, hamstrings, hips, shoulders)

---

Golden Rules of Flexibility:

1. Consistency > Intensity - stretch daily for best results.

2. Warm up before stretching - light cardio or workout.

3. Hold each stretch for 30-60 seconds.

4. Breathe deeply - exhale into the stretch.

5. Never force - relax into it.

---

Warm-Up (5 mins):

- Jumping jacks or light jogging

- Arm circles and hip circles

- Dynamic leg swings (front & side)

---

Stretch Flow (Full Body):

1. Forward Fold (Hamstrings + Spine) - 60 sec

2. Seated Pike Stretch (Hamstrings) - 60 sec

3. Butterfly Stretch (Inner Thighs) - 60 sec

4. Lunge + Twist (Hip Flexors + Spine) - 60 sec each side

5. Pigeon Pose (Glutes + Hips) - 60 sec each side

6. Bridge Hold (Spine + Shoulders) - Hold 30 sec or do 3 reps


Full-Body Flexibility Routine

7. Wall Shoulder Flex (Shoulders + Chest) - 60 sec

8. Pancake Stretch (Adductors + Hamstrings) - 60-90 sec

9. Front Split Practice (Left + Right) - 60+ sec, use yoga blocks if needed

---

Weekly Plan:

Monday - Full Routine

Tuesday - Legs & Hips

Wednesday - Spine & Shoulders

Thursday - Full Routine

Friday - Splits Focus

Saturday - Pancake + Back

Sunday - Light Recovery

---

Bonus Tips:

- PNF Stretching: Contract-relax method (push gently, then release) to speed up flexibility.

- Use foam rolling or massage for tight areas.

- Take weekly progress pics of splits or backbends.

You might also like