6 Min Lower Body Stretch Routine [Flexibility and Cool Down]
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- Опубліковано 3 сер 2024
- A quick, daily stretching routine for your lower body that's great for flexibility, mobility, warm up before workout, and cool down after workout. Follow along with Dr Jared Beckstrand as he guides you through this simple, effective stretching routine you can do right at home with no equipment required!
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JARED’S EXTRA THICK WORKOUT MAT: urlgeni.us/amzn/drjaredexerci...
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This is a simple-to-follow, complete stretching routine for your entire lower body.
We’re going to cover every major muscle and every major joint in your lower body so you can get the maximum benefit from a stretching routine in as short amount of time as possible.
This is a great routine to improve flexibility and range of motion throughout your lower body. If you’re “tight” or “stiff” these exercises can help decrease tension in your joints and improve your mobility.
The less “tightness” you carry in your joints the less pain you typically experience; making this a great routine to address any issues of pain in your lower body.
Finally this is also a great routine to perform before a leg-day workout as a warm up or after your workout as a simple, convenient cool down.
I’ve organized these exercises in a simple-to-follow flow that transitions seamlessly from one exercise to the next. We minimize the time between exercises to maximize your time!
Each of the exercises and the time stamps to each one is listed below for your convenience:
LOWER BODY STRETCHING ROUTINE
(1:00) PLANTAR FASCIA STRETCH
(1:30) CALVES AND HAMSTRINGS STRETCH
(2:00) LEFT HIP FLEXOR STRETCH
(2:30) RIGHT HAMSTRING STRETCH
(3:00) RIGHT HIP FLEXOR STRETCH
(3:30) LEFT HAMSTRING STRETCH
(4:00) LEFT QUAD STRETCH
(4:30) LEFT PIRIFORMIS STRETCH
(5:00) RIGHT PIRIFORMIS STRETCH
(5:30) RIGHT QUAD STRETCH
(6:00) LEFT GROIN/HAMSTRING STRETCH
(6:30) RIGHT GROIN/HAMSTRING STRETCH
⭐️ Did you follow along with these stretches? What did you think? I would love to hear your experience in a COMMENT above!
⭐️ If you did enjoy this stretching routine be sure to hit the “thumbs up” button above to LIKE this video!
⭐️ Also - I would love to see you here with me for future videos… please be sure to SUBSCRIBE to Tone and Tighten here on UA-cam if you haven’t already.
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Adductors (groin) and hip rotators are always my 2 tightest areas! What about you? If you're looking for a great total-body stretching routine you should check this one out: ua-cam.com/video/KsYUVCZzheQ/v-deo.html Hope this helps and I'll see you again next week!🙏🏼🙌🏼
Hello Doc. For years I've been having pain in my butt when I sit and lay down. It's not in my legs, so that means it's not sciatica. I went to doctors but they don't know what it is or how to treat it. Do you know what is going on with me? The pain is on both side of my butt, but it's more pain on the right side of my butt. There's no pain in my back.
@@cookiessnacks1303 do you sit in a hard chair ?
I really enjoyed this. I did it after a cardio and it felt good 👍 74 and still enjoying being active. I find your stretches really helpful. Thank you.
Wonderful news! So glad you enjoyed it and thanks for sharing.
Did this post workout , and you can feel a deep stretch in the muscle , great finishing touch after a leg day 💪 👌
Great to hear!
This was exactly what I needed. Efficient and effective! And you are a joy! Thank you.
Appreciate it and you are so welcome!
Literally I'm healed , thank you for such great thing 👍🏻
Cant wait to do this for my back been paining too much everyday after work love your channel soooooooooo much love your exercises soooooooooo much
Always great to hear from you, Ramya Padmanabhan! I hope these things help you, and thanks for commenting!
First time trying this and I feel shiver on my back...feels good tho 😊
Been hard to find a good lower body stretch. This has been my favorite by far! Short time and you flex everything. Reminds me of the stretches I used to do when I was dancing competitively.
So glad you like it!
I love watching your channel you explain everything so well and show your general passion for health and wellbeing you are one of the most dedicated trainers I've seen on UA-cam and your lessons really help with problems to do with the body and mind all I can say is thank you for your knowledge and experience in helping others to achieve their goals sending love to you and your family from the UK🇬🇧❤️❤️❤️❤️
What a kind comment, Jonathan! I am so glad you are enjoying my content and thank you for commenting!
Here after my daily basketball routine. Looks like it would be very helpful. Thanks doc.. You're my go to man for all these kind of stuff🙏
Thank you so much, Rahul Chauhan! Means a lot to me, man! I hope these things help you, good luck with basketball, and thanks for commenting!
I've started rollerskating again on top of my regular powerlifting routine and this was very much needed!! 🙌🏾👏🏾
Perfect!
Just had an intense lower body work out and this helped tremendously! 🙌🏻🤩 Thanks!!
You're so welcome! Glad it felt good!
Thank you so much sir again
You're very welcome, khusboo singh! I hope they help you! Thanks for commenting.
Love this video and the short follow alongs!😊
Thanks so much, Holly! I'm glad you enjoy them and I hope they help you! Thanks for commenting!
Immediately feel results. My left hip especially needs this stretching. Thanks!
Great to hear! You are welcome!
These exercises are really helping me with my back and legs, thank you so much doctor ❤
Great to hear, Rose! You are very welcome!
Great video, Doc.
Thanks so much, Raul! I appreciate your support! 🙏🏼
Excellent 6 minute routine.. just done a 10 mile hike ..perfect for the end of that.
Awesome! I am so glad you enjoyed it!
Wonderful...I feel so much better after doing this! Thanks so much!
Awesome news! You are so welcome!
helps a ton man 👍
Just done these stretches, hopefully the pain and mobility issues after a heavy leg day is a little better.
Just doing this today. This has released so much tension in my legs. Thank you!
Great to hear and you are welcome!
Honestly the best routine I do this everytime before I do something active thank you so much
You're so welcome!
Love it! Short but effective!
So glad you enjoyed this stretching routine, Mary!
Thank you for the effective leg stretches, it really helps me to be able to walk the next day of a leg day...Hope you're doing well.
You're so welcome!
Thanks bro
Wow did I needed this. You just got a new subscriber
Thanks so much for your support!
Great vid and exercises. Thanks for sharing
You are so welcome! I am glad you enjoyed it!
Thank you so much I'm, I really enjoyed this as a new beginner
My pleasure!
Forgot to stretch after leg day last night
. Woke up & found this video. Short & to the point 🔥
Nice work!
Wow, thank you very much. This was helpful.
You are welcome, Hilary! I am so glad this was helpful for you!
You are awesome.. Sincerely Thank you for all videos and effort ...
many blessings...
You are so welcome!
flexor stretch is so relaxing
It really is!
Love your channel and your exercises :) Do you have some exercises for Vertigo? Thank you.
Amazing video thanks!!
You are welcome!
Doc, you're vids are very educational and we appreciate them, as you may be aware the audio quality in this needs some 'polishing', even though I use earphones it's still hard to understand from the reverb, probably the mic is at distance from you. Anyways, top notch vids, thank you.
I agree. We know that this is a high quality content, but for a new random viewer bad audio can be off-putting.
Great stretches!
Thanks so much!
Thank you so much for this video.
You are so welcome!
Thanks for this video - worked great as a super-quick emergency cool down for me when I didn't have my usual 15-30 mins to stretch. Question for you, though. You mentioned at the top of the video that this is suitable for pre-work out/warm up, but the prevailing medical/biomechanical research suggests that static stretching like this shouldn't be used prior to a workout, and that it can be damaging by over-relaxing the muscles in question, so dynamic and fluid stretches are recommended. What is your feeling there?
Awesome video! I use it every time after running. One thing I did want to ask, did you time the alarm to go off as soon as you were finished talking or was that just a coincidence?
thank you for the video
You bet! I hope it helps.
Excellent stretching routine demonstration my friend 👏 new friend here 👍 Thank you for sharing 👍
Thanks so much and you are welcome! I am glad you are enjoying it!
Thank you Dr. Terry, I use these exercises daily now. Will you also do a video on the upper body please?
Great suggestion!
@@toneandtighten I would be the first to like the video!
hi doc, my left leg muscle seems to be getting weaker than the right leg I've noticed. How do I make my left leg muscle stronger as the right. please sir your advise be appreciated 🙏
Great
I am glad you enjoyed it!
👍👍
Thank you!! 🙏🏼
Dang, I would love to watch, but you haven't bought your new sound system yet.
This was great after today's legday in the gym. Thanks. Have a great day.❤
You're so welcome!
Thats what I was searching for🚀 trank u man
Excellent, Leon! Hope it helps you and thanks for watching!
I'm a avid exersier latley my left piriformis has been so tight. I do your strectches and foam roller any suggestions on why this is happening? I do kick boxing strength training and yoga . I practice cardio with strength on alternate days with yoga mixed in 6 days a week. Thanks!
Is there an alternate stretch for hip flexor? I have recently had meniscus surgery for both knees and struggle to put weight on single knee
Do you have a similar quick upper body stretch that could be done after weight dat?
as a teenager can you grow taller by doing these?
My name is Anne Marie I live in Sydney Australia, over 12 months ago , I had surgery for sinus infections, then all the a sudden, I noticed that when I got home , my neck pain got to the point where I would lie down to , ease the pain, after that all I would do was lie down to that point I would, not do anything from being healthy energetic, to be bedridden, now I feel so heavy in the legs body, after months I have pain in my lower neck and lower back, feeling weaker each day I would appreciate feed back thanks 🙏
I'm sorry to hear about your pains, Anne. My advice to you would be to consult with local medical professionals. It sounds like you may need an MRI on your head, neck, and back to determine exactly what is causing your unique pain and symptoms. And then consult with a local physio for a plan of care that is specific for your needs and can be altered/modified depending on your reaction. Sorry I can't be of more help, and I hope you get the answers you're looking for soon. 🙏🏼
I’m 20, I work in construction and I’ve had extremely painful lower back pain for the past 6 months. It’s constant pain whether I’m laying down or standing up. I can barely lean backwards and my posture has worsened a lot. I try to fix it but it’s too painful to sit up straight, what do I do
Can I do these stretches with diastasis recti, or do they need to be modified?
These are all "DR-friendly" Esther! Good luck and hope they help!
I love you 💞
Never skip leg day
Never back down never what!!!!
I just stretched with you this morning feeels amazing thanks
Your such a beautiful man❤️✌️
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One thing tho, next time you should try to add calves
Thanks for the suggestion!
This was a great stretch but bro please. Next time do less talking 😅😅😅 it felt like the video was 30 minutes long. 😅😅😅 We try to relax and concentrate after a tough workout. Not having a chat. 😂 Peace ❤
I liked the talking. Felt like I got a good stretch and learned a lot top
What do you want him to do? Sit in silence
Buy a mic…
For future videos, talk less work out more.
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