10 Minute Follow Along Stretch Routine For Unflexible People

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Күн бұрын

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TIMESTAMPS
00:00 Intro
00:59 Quads
02:08 Child's Pose
02:39 Cat and Cow
03:35 Cobra
04:29 Downward Dog
05:10 Hip Flexors
06:25 Pigeon Pose
07:39 Hips
08:26 Glutes
08:51 Hip Flexors
09:57 Pigeon Pose
10:33 Hips
11:13 Glutes
11:51 Calves
13:46 Pecs
15:22 Lats
16:27 Final Thoughts
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The Precision Wellbeing Group is a multi-disciplinary health & wellbeing clinic based in North Finchley, London, specialising in Injuries, Chronic Health Conditions and Weight Management.
DISCLAIMER
This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Precision Wellbeing Group Ltd, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Precision Wellbeing Group Ltd makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

Пікірлер: 40

@leroymistretta2367 Жыл бұрын

Thank you ! I have been straining muscles right and left. First, 10 years ago it was a complete distal tendon bicep rupture of the left arm. Second, 6 years ago it was rotator cuff strain of the right shoulder performing barbell bench press. 5 years ago it was a right shoulder and right bicep strain performing two arm kettle bell swings. 3 years ago it was right shoulder and right bicep strain performing lateral pull downs to the front. 6 months ago I injured my right shoulder, performing barbell bench press. Two weeks ago I strained my left inner thigh muscle just behind the knee performing barbell bent over rows from the floor. Last week I injured my right shoulder again performing barbell bench press. I'm going to begin your stretching program. I should mention that I'm 69 years old. I have been training most of my life. I imagine that I have many repetitive use injuries from my former job. I also play drums approximately 2 hours a day. I want to continue doing the things I love. Which are playing drums and working out. If I continue getting injured, it will hinder both activities.

@maureendennis8316 3 жыл бұрын

Golf and gardening just started. Walked 9 holes yesterday with no pain but came home and immediately did this program. Today2.5 hours in the garden , no pain but doing the program right afterwards. Throwing in a couple of back excerises into the programs and it’s still 10 to 25 minutes. I will continue. Thanks. M

@PrecisionWellbeing 3 жыл бұрын

This is great to hear Maureen! I'm happy to hear the exercise have been instrumental in your recovery. Please do let me know how you progress. Best wishes, Ashley.

@maureendennis8316 3 жыл бұрын

I’ve been doing the 10 minute follow along for almost a week and will continue on as this routine targets all my needs right now. The instructions are clear, breathing for 30 seconds is perfect. I wouldn’t change anything. In the future I would like 30 minutes low back strength excerise Class followed by or incorporated a 10 minute stretch ( this video actually). M

@PrecisionWellbeing 3 жыл бұрын

Hi Maureen, Glad to hear you enjoyed the video. Thank you! For lower back exercises, you can check out my video kzfaq.info/get/bejne/er9kn9SA0L61pI0.html. Let me know how it goes. Best wishes, Ashley.

@boydbowman9838 2 жыл бұрын

Excellent stretching exercises, simple explanations and first class visuals.Thank you.Robert (Hanoi Vietnam)

@PrecisionWellbeing 2 жыл бұрын

Hi Robert, You're most welcome! So glad you found the video informative. Please do let me know if you would like me to discuss any particular injury. Best wishes from London, Ashley.

@DrUHira 3 жыл бұрын

Thank you Ashley for recommending this video. It is an awesome start for those of us who are inflexible. I would still however love to see more follow along type workouts from you. Thanks every much. 🙏

@PrecisionWellbeing 3 жыл бұрын

Hi Ushmita thank you I'm glad it was helpful for you. I will certainly do some more follow along videos. What do you need to work on improving? Best wishes, Ashley

@DrUHira 3 жыл бұрын

@@PrecisionWellbeing Hi Ashley, thanks so much for your replies. It means a lot. I have a lower back injury since I was 8 years old. I also currently work as a dentist so am hunched over for the most part of my daily duties. So if I have to sum it up, my biggest battle is lower back and/or core as optional function require both, right? I am so looking forward to seeing what you can come up with.🙏👏

@empiric_physio 2 жыл бұрын

Great one

@PrecisionWellbeing 2 жыл бұрын

Thank you! I hope it helped. Best wishes, Ashley.

@maureendennis8316 3 жыл бұрын

I really like the stretch with you. 10 to 15 minutes is perfect. I’m very tight and plan on doing this regularly. Thanks

@PrecisionWellbeing 3 жыл бұрын

I'm really glad you like the follow along type routine! Have you tried it? Was it too fast? Too confusing? Too difficult? Let me know how it is for you, or if there is anything you need to focus on that I could do another follow along stretch video about. Best wishes, Ashley

@ianwilliams3849 3 жыл бұрын

Great workout video. Do you have any suggestions for coccydynia? Thanks

@carmenross1077 3 жыл бұрын

Thank you

@PrecisionWellbeing 3 жыл бұрын

You're most welcome Carmen! Best wishes, Ashley.

@maureendennis8316 3 жыл бұрын

Great,getting better.

@PrecisionWellbeing 3 жыл бұрын

That's great to hear! I hope you continue to make improvements. Let me know how you get on. Best wishes, Ashley.

@jessemelia1020 3 жыл бұрын

Thanks for this. A pre run stretch routine would be great!

@PrecisionWellbeing 3 жыл бұрын

You're most welcome Jesse! Thank you for the video suggestion. I will definitely consider this for future videos. Best wishes, Ashley.

@SamehSamirHmdy 3 жыл бұрын

Thanks a lot

@PrecisionWellbeing 3 жыл бұрын

Thank you Sameh, please let me know how you get on after doing this and if there was anything you struggled to do. Best wishes, Ashley

@mildredjohnson7166 3 жыл бұрын

Is there a better time of day to exercise?

@vickybalinas8992 11 ай бұрын

Hi Ashley. I have had chronic pain in my lower back for about 6 months. Am i safe to do the bending forward exercises as the pinching in my back tends to happen when i bend forward and i have read its better to arch the back the opposite way. Great videos by the way. Your explanation is very clear.

@maureendennis8316 3 жыл бұрын

10 minutes is perfect. I do get lazy with the stretching after walking and working out. I have a left serum injury that acts up every once in a while and stretching and drinking water is the usual answer. Thanks.

@PrecisionWellbeing 3 жыл бұрын

Hi Maureen, thank you, I know exactly what you mean about getting lazy with the stretching! Keep doing the regular stretching! Best wishes, Ashley

@clementjl7044 2 жыл бұрын

Hi Ashley, I tried out the whole routine of 10 min following you very closely. I hope I was doing it correctly! Wow, they were pretty difficult especially the one which you moved the bended leg and stretch to sit on the leg (the Pigeon Pose)! I will continue to practice a few more times and see where it takes me. On another note, I am trying to improve my flexibility while bending my arm back to touch my shoulder blade. How to start it easy so will not injure myself, any suggestion? Thanks you so much

@malcolmthorn8986 3 жыл бұрын

Really good and helpful. What do you recommend about warming up before stretching exercises, as I understood that you should not do them cold

@PrecisionWellbeing 3 жыл бұрын

Thank you Malcolm, have you given it a go yet? You are right, you do need to be slightly warmed up before stretching, so doing it as soon as you get out of bed is a bad idea for example. However you don't need to properly warm yourself up just to do this. It will just mean you have to ease into these a bit more carefully and not push the stretches too hard. Anyway, let me know how you get on with this routine. Best wishes, Ashley

@Dandelion_flight Жыл бұрын

Hi Justin, I am a fan of this video. But I have a new question. Should we do any stretches for the arms or legs before we do any strengthening/resistance/weight work out? Or should we just do them and then end with stretches? What sequence is the most advisable? Thank you.

@carmenross1077 3 жыл бұрын

Hope for more stretch workout.

@PrecisionWellbeing 3 жыл бұрын

Hi Carmen, Thank you for the suggestion! I will definitely have this in mind for future content. Feel free to subscribe to my channel (if you haven't already) and turn on the notification bell to get alerted when I release new videos. Best wishes, Ashley.

@MrRjccrock 3 жыл бұрын

Really helpful videos, thank you :) In your practice, do you find that lack of hip/psoas mobility causes a bulging stomach and can make people feel really bloated?

@PrecisionWellbeing 3 жыл бұрын

Thank you Ricardo. A tight psoas can certainly cause more lower back extension which will cause the stomach to protrude more. But you can also see how much is due to this vs how much is due to being overweight. It's also worth considering weakness in the deep abdominal core muscles (TVA). I hope that helps. Best wishes, Ashley.

@MrRjccrock 3 жыл бұрын

@@PrecisionWellbeing many thanks Ashley! I see what you're saying. I didn't explain myself clearly though. I work as a Nutritional Therapist and there is a small percentage of times where clients will not respond to a gut healing protocol for their digestive issues such as bloating, etc.I believe at times it may be due to structural problems more so than biochemical. I suffer with this myself and in my case I believe the RC is also Structural. As in, the tightness, lack of good posture/flexibility in certain areas are perpetuating the physiological symptoms of digestive distress and at times even ability to burn fat in the abdominal area no matter how much diet and exercise regimes (probably incorrect exercise regimes). I guess i've been looking for videos that I can point people towards to help, where all of the above is not really working. I suppose the main question is: do people come to you for these issues is your practice and if so, do you see that a mobility routine improves these symptoms, etc. Best wishes, Ric

@PrecisionWellbeing 3 жыл бұрын

Hi Ric, thank you for clarifying. How long do you normally try people on the gut healing protocol for? It could be that it isn't long enough, or hasn't quite worked enough. The gut and the abdominals/structure are definitely linked in so many ways. Posture is the obvious one, but also stress plays a part in both the posture and also the gut (such as in IBS). Poor posture (assuming a slumped posture) would certainly compress the gut and restrict efficient blood flow around, thus impairing good digestion. As for burning of belly fat, this is quite likely just the wrong balance of nutrients/calories vs energy expenditure (effective weight training is often lacking here). But stress and poor sleep will also affect the body's ability to burn belly fat too. I see people with these issues all the time. It's usually not specifically a mobility routine that makes the difference, but just the fact they are doing something that calms them down often helps. Let me know if this has helped answer any of your questions. Best wishes, Ashley

@phee3D 3 жыл бұрын

Hey, I just came off of your tennis elbow video, you're great at explaining things! I apologize for this long comment but my local doctors have not been of much help: I believe I have tennis elbow (left arm) from suddenly increasing my guitar training and doing an extremely repetitive chord progression. My question is, besides pain and feeling of weakness in the arm, is crunching/popping usually associated with tennis elbow? when I straighten my arm it makes a popping/crunching sensation almost every time which is sometimes audible. Definitely not the normal kind of popping that goes on around other joints, it gets painful if I do it a couple of times. One more question relating to the same problem, would it be fine if I kept playing guitar and just reduced the amount of time I spend playing it if the elbow pain is bearable? My symptoms: 2 out of 10 pain in the left elbow which sometimes goes up to a 5, stiffness in elbow, specifically when I straighten it it crunches/popping and sometimes needs some force to straighten, at night the pain increases and sometimes goes up to my shoulder blade and down till my lower forearm.

@PrecisionWellbeing 3 жыл бұрын

Thank you for your questions, and sorry for the delay getting back to you! Popping or clicking can be expected when there is any kind of tendon inflamation/swelling. Usually this goes away as the joint tissues return to normal. If you can tolerate a certain amount of guitar playing before pain sets in then I'd say keep doing it. Just make sure you aren't getting progressively more and more sore though. You need to be doing the stretches and strengthening exercises at the right time too. I hope that helps. Best wishes, Ashley

@phee3D 3 жыл бұрын

@@PrecisionWellbeing thankyou so much for clearing this out!