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Full Body Flexibility Routine Guide

The document outlines a full body flexibility routine divided into five sections: Warm-Up, Upper Body, Lower Body, Spine & Core, and Cool Down/Breath Work. Each section includes specific exercises with designated times or repetitions to enhance flexibility. The routine emphasizes a comprehensive approach to stretching various muscle groups for overall flexibility improvement.

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riyadibntaz1234
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18 views2 pages

Full Body Flexibility Routine Guide

The document outlines a full body flexibility routine divided into five sections: Warm-Up, Upper Body, Lower Body, Spine & Core, and Cool Down/Breath Work. Each section includes specific exercises with designated times or repetitions to enhance flexibility. The routine emphasizes a comprehensive approach to stretching various muscle groups for overall flexibility improvement.

Uploaded by

riyadibntaz1234
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

1. Warm-Up (5-7 mins)

Exercise Time/Reps

Arm Circles 30 sec each direction

Hip Circles 30 sec each direction

Cat-Cow Stretch 1 min

Leg Swings (Front & Side) 30 sec per leg

Neck Rolls 30 sec each direction

2. Upper Body (10 mins)

Exercise Time/Reps

Wall Angels 2 sets of 10 reps

Doorway Chest Stretch 30 sec each side

Thread the Needle 2 sets of 30 sec per side

Overhead Triceps Stretch 30 sec each arm

Child's Pose with Side Reach 2 sets of 30 sec per side

3. Lower Body (15 mins)

Exercise Time/Reps

Standing Forward Fold 1 min

Seated Figure 4 Stretch 30 sec each side

Lying Hamstring Stretch 30 sec per leg

Lunge Stretch (Hip Flexor) 1 min each side

Quad Stretch 30 sec each side

Butterfly Stretch 1 min

Deep Squat Hold (Malasana) 1-2 mins

4. Spine & Core (5 mins)

Exercise Time/Reps
Full Body Flexibility Routine

Spinal Twists (Supine) 30 sec each side

Cobra Stretch 2 sets of 30 sec

Seated Side Bend 30 sec each side

5. Cool Down / Breath Work (3-5 mins)

Exercise Time/Reps

Lying on Back (Shavasana) 3 mins

Deep Breathing (In 4s, Out 6s) 3-5 mins

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