Short and Sweet Stretch | 15 Minute Total Body Home Stretch and Flexibility Routine
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- Опубліковано 10 вер 2024
- LIKE THIS ROUTINE? GET OUR "YOGA STRETCH FOR BEGINNERS AND BEYOND" DVD: amzn.to/1AqCoWX
DOWNLOAD IT HERE: bit.ly/1DuPHXb
Squeeze in a quick, total body stretch session after a workout or as a break during (or after) a long, hectic day. This routine was designed to help make your muscles more flexible, improve your range of motion and to stretch out stress and tightness (making it a perfect routine for the day or two after a really tough workout). Join certified personal trainer and wellness coach Jessica Smith for this efficient and effective total body flexibility routine that can easily be done at home or in your hotel room with minimal space and no equipment.
Level: All
Equipment: Mat (recommended)
Intensity: Low to Moderate
This workout was designed to stretch the entire body to help relieve muscle stiffness, soreness and improve range of motion and performance during exercise. Stretches include:
Side Stretch
Standing Oblique Stretch
Standing Cat/Cow Stretch
Forward bend
Forward fold
Pilates Roll Up
Lunging Side Stretch
Calf Stretch
Gastroc Stretch
Hamstring Stretch
Inner Thigh Stretch
Side Lunge
Low Lunge
Lunge Rotation
Spine Extension
Upper Back Stretch
Thoracic Rotation
Child's Pose
Quadriceps Stretch
Hip flexor stretch
Cobra
Seated Side Stretch
Spinal Twist
Inner Thigh Stretch
Butterfly Stretch
Cobbler's Pose
Chest Expansion
Chest Stretch
Hurdler's Stretch
Low Squat
Pilates Roll Up
Look for Peanut the french bulldog to make an appearance during the workout!
LEAVE ME A COMMENT BELOW AND LET ME KNOW WHICH STRETCH FELT THE BEST FOR YOU!
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I fractured my ankle a few days ago and was placed in a walking boot. I am so used to exercising everyday that I just had to figure out how to get cardio for the next 6 to 8 weeks while I heal. I was SO, SO happy to find your cardio and stretching chair videos. (had done your regular cardio videos) I've done them a couple of times already modifying how I use my booted leg. Thank you, thank you! This is the first time I have ever commented on You Tube. Love your videos!
I really appreciate having these on UA-cam. I am using this video with the power walk to gently ease into exercise. I was diagnosed with fibromyalgia years ago, but have been pain free for some years. All of a sudden the muscle pain returned. These videos, turmeric and gelatin have me back to working full time without significant pain. For reasons of faith I do not do yoga, so I truly appreciate this. Thank you!
Nancy Cahill Thanks Nancy! Glad you enjoyed it! Keep up the great work you are doing taking care of your body and health. You may also want to check out our "Walk On" set for more low impact options that might work well for you: www.amazon.com/Walk-On-Ultimate-Walking-Collection/dp/B00IIOLQXU
Making up Day 12 #QuickFit Holiday Challenge. Felt good to stretch.
Jen J Yay!
This is my absolute favorite stretch workout! I tried to do it every day, I definitely feel better on days I do it!
Just did this one in the comfort of my office during my 15 minute break..totally feel ready to take on the last part of my day!
Really liked this short stretching routine today. Short but it stretched out all my hiking muscles and my upper body too which I think needed it more than my calves and thighs. See you tomorrow for another workout.
This was the perfect stretching routine to cap off an evening walk. Thanks, Jessica!
Nice gentle stretching to get back into doing it.Thanks
I've been doing this twice a day every other day, and on off days I'm doing Fitness Blender's Relaxing Cool. I start with a 5 minute cardio warm-up. and then do the routines.
I chose this one specifically because it's 15 minutes and that's how long I've committed to stretch for twice a day for this month.
Today (Day 6) I found I had huge breakthroughs. Certain postures which felt arduous were really much easier, and I could bring my head to my knee... which I don't remember ever doing. No pain, no pushing, just my body settling more deeply than before. Really encouraging.
Thanks for the video.
Cheers!
Don't know why I thought this program was only 15 days....but was happy to see Week 3 arrive on my inbox and realize it was 5weeks in duration :-)........ See you tomorrow
Love these stretches. Hope to get a walk in later, but took the time to do the stretches before my granddaughter comes for a visit. Looking forward to another week of your great workouts!
I am super inflexible and I still managed to do this! I really liked this strech.
Yesterday I had to take it easy with gentle yoga and such b/c of a cold.... Very hard for me to do.
But here's my day week 2/Tuesday check in.
I loved this short and sweet stretch! I've been looking for something short to try to do every day since I don't always have time to do 45-60 minutes of yoga. This hit the nail on the head. Love how you talk through all of the stretches so people clearly understand how to do them. Will be checking out more of your stuff!
Thanks for stretching with me today Miranda! Glad you enjoyed the session - hope to join you for another one soon :-)
Done for Sunday, January 18. Thanks for the great stretch.
Done, along with Stride, Stretch and Relax. What a great way to start off a restful Sunday.
Nanci
One of my favorite stretching routines. Thank you, Jessica. I miss Peanut!
Wonderful routine when you need a quick fix. I'm soon to be 54 and have started using your 30 min videos everyday for 3 months.I feel great and have been asked a few times what I have done differently. My posture and energy show your results. Everyone can do this!
Carrie Wood Love that Carrie! Keep up the great work :)
jessicasmithtv Are you on Instagram?
First Time using You Tube on vacation. Perfect before snorkeling and swiming in Hawaii.
+Carrie Wood I will look for you.
Week two complete. Can't wait for week 3
Quick barre workout this morning, then this--ahhhh (big stretch)! #FITIN15
Thoroughly wonderful stretch to do after a very effective and efficient Tabata workout.
Have I told you how much I love your workouts? This morning I tried someone else's video and felt completely lost sometimes because she didn't take me step by step through each move like you do. I really appreciate the style and variety in your workouts, and I especially love how graceful I feel when I work out with you. Thanks!
Day 12 done!
Jennifer, I love these workouts, too. Jessica breaks down the movements without long periods of "training". Some cardio workouts are half choreography, with no increase in the heart rate. Even when Jessica is demonstrating the moves, my heart is pumping.
Jennifer Pearson Aw, thanks Jennifer! Great job today and this week!
lizvocal Thanks! :)
jessicasmithtv I love your videos! I was wondering if you could do a stability ball stretch or workout routine? It would be much appreciated. Thank you 😊
Thanks, Jessica. This Stretch Is Really Short, Sweet and Very Very Effective.
I was looking for something to cool down wtih that was gentle and stretching, but not too hard on a body.. This was perfect thank you!
April 23, 2024: I've had this video in my playlist for some time and I did the routine once or twice. I did it again today and holy cr@p, why haven't I've been doing this routine more often?! So good!
Another great relaxing sunday workout. Did stride, stretch and relax followed by this lovely stretch. Really needed this am I'm still feeling sore from my hike on friday :) Ready for week 3.
Day 12 Done!!!! I did a 35 minute Step Cardio Blast with Gymra before this so this was exactly what I needed! My dancer flexibility is coming back! :D And when I had my head on the floor, I found Bugsy's favourite fish soft toy trapped under the table. A great stretch for me and one happy cat! :D Thanks, Jessica!
Emma Rutherford Way to go! (Love that you AND Bugsy benefited from this one today ;-)
I needed this one this morning to stretch my sore muscles. Thanks!
Day 12 done. A nice, simple stretch was just the ticket today!
Katherine Weiss Yay!
Amazing. So glad I happened upon this video! We live on a boat 6 months of the year and this is an amazing, quick stretch for our soar bodies that we can do in a small space !
excellent! As a more 'mature' woman ;-) with less flexibility ,this was something I could achieve without feeling 'defeated' as in many other so called 'easy' videos. :-) Thank you for this wonderful routine! ... and little Peanut is adorable
Day 12 of the QuickFit Holiday challenge completed! Did this stretch routine after doing the Awesome Abs & Arms workout. I love this stretch routine! I feel so good afterwards, and more grounded! Thanks!
Lara Sparks So glad to hear! Nice work :)
Loving the Friday stretch & relax kind of workouts. It's just like the perfect way to say "Ok, weekend is here!, but first let's relax so we can appreciate the days to come" n.n
Day 12 is done ;)
fairyphantom Agreed! Great job :)
Day 14 #FITIN15 done! Started off with Dance Walk first. Love this stretching routine! Great finish to week 2! Looking forward to week 3!
This is perfect I'm going to try to do this every day because my muscles are really tight and always avoided stretching..no more of that Jessica you rock love your videos!!
you were right! i love all your stretching routines!!! lol thanks for the heads up
Day 12 of the Fit Holiday Challenge is done! Nice way to end the day. Love the flow of this stretch. You pack a lot into 15 min. This one gonna be in my regular schedule. I feel completely stretched out. Thanks Jessica!
bayerngirl63 Great job - glad you liked this one :)
Love this one. My daughter is obsessed with pretending to be Peanut though. So she was very active in this one.
Really nice stretch routine. Love using your Plug and Play Weekly rotation!
Love this workout. I sit so much at work I really need a good flexibility routine. This is quick, I can fit it in anytime!
Jill Lindsly Thx for stretching with me!
Would love more stretch routines like this. Fan of all your routines! But def love a good yoga stretch :)
Excellent full body stretch. Loved the hurdler.
Day 12 now done- great way to end the night- looking forward to week 3
llockman1 Woo hoo! Week 3, here we come!
jessica you are an awesome instructor!!!
Lia Soscia Thanks so much Lia! :)
Got this done today a bit late in the challenge. I needed this after my cardio today. I ruptured my calf muscle over a year ago. Now I know the importance of stretching. I love your blue top!
Darla Crosser Nice work!
Thanks Jessica ! I will do today because rehabbing groin, knee and hips.
Day 12 of the quick fit challenge done, and Happy Friday! My body needed this today (and probably every day) :)
***** Way to go! Happy Friday :)
Did the Dance Walk this morning and followed it with the Short and Sweet Stretch. What a fantastic way to start the day! I have energy to burn and feel so loose and peaceful. Thanks, Jessica!
I do your stretching videos on my rest days...feel so much better afterwards.. thanks Jessica :-)
Love these stretching videos! My only suggestion in describing what the moves are, is to say "left" and "right" instead of "front" and "back". Our arms and legs are parallel, so there is no "front" or "back". Thanks so much! Your videos are part of my daily routine.
What a lovely stretching workout to end the September challenge! Just realised that my left hip is not as flexible as my right. I feel very satisfied that I completed all the workouts of both challenges this month. Looking forward to the theme for October. Am ready for it! Thanks a million Jessica for making me see my body in another light and be able to do things I never thought I could.
Joan Ude Congrats on completing the #StrongSept challenge Joan! Way to go! October.. here we come :)
This was a great video to end a workout or for a quick morning stretch!
As I age, mornings awake stuff and sore. This really helps to lubricate the joints.thanks!
Came across this as I needed a quick calming stretch and I don't do much yoga - was just what I needed! Glad I found you - will be doing more soon 💜
Day 12 combined with Day 13 for me. What a great stretch. This goes into my favorites list for sure :)
B Oak Yay!
Goodmorning!Just what i needed after the barre workout from yesterday ;)
This is a great routine, I can see it being a favourite for first thing in the morning, after a workout or even when I don't feel like working out. I'm not great with the mental hurdle of committing to a 'long' workout, but piecing together Cardio HIIT 9min, cardio and strength mash up 10 min, barre for flat abs and following them with this I feel like I could go again! (I'm not, I'll go use my restored energy for other activities like playing with my son, but I will look forward to doing this again very soon. Thanks so much for the fun Jessica!
Awesome! Sounds like a great plan to me :)
I completed your 10 pounds Total Body Tune Up DVD yesterday so was feeling a little sore today! This stretch was just what I needed tonight - feeling better already and ready for the next Cardio blast tomorrow. Thanks Jessica.
Rainy10Day Awesome! Thanks for stretching with me today :)
This workout was great! I did it with my non-English speaking mom and it was a great pace so we could both follow.
I am taking Jujitsu class (class was on Tuesday), and although I stretched afterward, today; Thursday, my body was still a little tight and dragging. This is just what I needed.
I loved the Short and Sweet Stretch! I did it after Stride and Strength, great combo!
Pam Duffin Woo hoo!
This is a really nice easy stretch routine and feels awesome. In the last 8 months or so I've developed tight lower back muscles which has limited what I can do dramatically. I've adopted this into a morning routine and it's really helping me to loosen up before starting the day. Thanks Jessica!
Stuart Bolin Awesome! If you liked this one please also check out our Yoga for Back Pain Relief and Prevention - it might also help too :) ua-cam.com/video/GbH8V0-f3-4/v-deo.html
This felt so good. I need to do more like this. I've lost so much of my flexibility.
Rebecca Jones Glad you enjoyed this one :)
I forgot to check in on UA-cam yesterday after completing this stretch and Yoga Tone. I'd love to see more yoga-inspired routines and I'll throw in my usual plug for a Cardio Ball Blast #2 while I'm at it. I'm loving this challenge!
Robin Vick Great job Robin and thanks for the requests :) Noted!
Chose the short and sweet stretch as my stretching video for Week 1 Day 7 of the challenge :)
Thank you for your nice advices Jessica Smith.
enjoyed doing this stretching routine tonight with my toddler :)
I've started week 3 with yesterday's short and sweet stretch as that's what my body needed this morning. Will hopefully have a chance to do today's kick boxing video, although that's not my favourite exercise. Thank you, Jessica x
Liz Beardmore Glad you listened to your body today - nice job!
Loved this Jessica 😀. It was exactly what my tired and aching body needed this evening. I have spent the day hitting the trails and I was feeling sore. I still am sore but I am feeling a whole load better after doing this short stretching and flexibility routine.
Enjoyed this one again this afternoon as the bonus stretching routine for the #januaryjumpstart challenge
I am finding my flexibility returning by stretching out each day during the afternoon whenever I am able. Thanks Jessica for having such a marvellous variety of routines on both download and UA-cam.
Ah.... that felt good! Added this after a couple of other workouts today. All caught up finally with #SpringAhead Challenge Week 2, and after this one, I'm feeling mellow and relaxed. Thank you, Jessica!
Day 12 #QuickFit holiday challenge done! Great stretch! Feels great after yesterday!
Jennifer Lufman Awesome!
Thank you Jessica for your work!!! All your workouts are great. I do them with pleasure. You have unique system which is easy and hard in the same time, but gives nice result to me.
I’ve been doing this every morning and it’s the perfect way to wake up!
Day 12 done! I combined it with the Barre workout (one of my favorites) from yesterday, I love the two together. Thank you!
Katie Gorham Awesome combo! Great job :)
done my stretching for the day! thank you
done with week two, looking forward to week 3 :)
#Fitin15 done. I sooo love stretching. Did the Short and Sweet Stretch after some circuit training and felt great!
Jessica, i love your yoga workout, i want more of your yoga workout please
Day 12 done. Had to combine it with day 15. Weekend from hades, so playing a bit of catch up. This was the perfect way to wind down my evening.
This Gal's Journey Nice!
Perfect! I needed this workout today as I had a nasty headache that would not go away that is until I did this stretch. sometimes you just need a little tlc.
girlie182tools Absolutely! Glad we could help you take a little time out to take care of your body + feel better :)
QuickFit day 12 done. This is my favorite of your stretching routines!
Claire Scribner Awesome!
QuickFit Holiday Challenge Day 12 done! Felt fabulous
lyss222 Woo hoo!
Here at 2020. Thanks a lot Jessica! I've been doing your exercises since 2008. Thank you for your great exercises and your kindness that shines through. Have a great rest of the year!
Enjoyed your clear and well paced instructions! Thanks
Thank you so much Jessica! This routine is perfect (especially after Day 5 of the 14-Day Challenge ;-) ) I love doing the frog pose at the end, sometimes I do this exercise after a long day or right before bed just to stretch the legs and back.
bananatheowl Yay! I love frog too ;-)
Last day of #STRONGSEPT! Great stretch routine, did this after Strength Training for women. Just what I needed! Looking forward to the October schedule!
Fantastic Friday. Peanut sure relaxed with this one!
Lin F Happy Friday! :)
#FITIN15 Day 14 done! I started with Cardio Flow (from Total Body Balance) and followed with Stride, Stretch and Relax from a Walk on 21 before doing the Short and Sweet Stretch. It proved to be a wonderful combination that flowed really well and left me very relaxed. I've spent the rest of the day with a good book and now I'm ready for Week 3 :-)
I just discovered your videos. I'm loving them all!!!
I was not able to workout yesterday so I combined day 11 and 12 today. Started with the cardio ballet( I love the boogie down part) and ended with this stretch. My body thanked me, especially for the stretch. I need to do that more often!
Liz Brady Way to make it work! Great job :)
Really needed this. I feel better now, thanks!
I only looked for a quick stretching workout before I do other exercises, but now that I did it, I enjoyed it so much I wish I had picked a twice as long video. Thank you! :-)
Petty Blue We have plenty more videos to try too - be sure to check out our stretching routines playlist :)
Day 12 done. Loved the stretches. Felt good stretching my sore abs!
Michele Payne Nice job!
Day 12 done! Did the 24 Minute Lower Body Barre workout first. This was a nice stretch for after working my legs & butt like that. And so nice to see Peanut stretching with us. :)
Randi Lui Nice combo! Yes, we finally got Peanut to move a little ;-)
Day 12 #QuickFit done! I loved this workout! It felt so good to stretch and work on my flexibility. I will definitely keep this one on regular rotation.
raendropsrm Yay! Nice work :)
One of the best short stretch, thank you
#QuickFit day 12 done! Zumba tonight to complete my workout. Really enjoyed this stretch.
Amanda Hidrogo Yay!
This is just what I needed! Thanks Jessica!
Thanks! This was a perfect end to my workout today. My cat got out of the way and hid for the cardio kickboxing but she joined me on the mat for this one. Got to do some work now.
Thank you for this wonderful stretch to begin a long day of mostly sitting at a desk. It helps me feel relaxed and energized!