In this video, you'll learn a full routine of dynamic stretches that you can do standing up
You can do this after a cardio workout or muscle strengthening exercise to relax your muscles
Position yourself standing upright with your feet shoulder width apart
Take a big step back with your right leg
Lace your fingers together and raise your elbows to shoulder height, just in front of you
Breathe in. Then breathe out, extending your arms up towards the ceiling with your palms turned outwards
Hold this position whilst keeping your breathing even
As you breathe out, let go of your hands and stretch out your arms on each side, bringing them down to your sides
Now, bring the leg behind you back to it's original position, your hands on your hips
Extend your right leg, putting your weight on your heel
Take a deep breath in, and as you breathe out, stick your buttocks out
Hold this position and keep your breathing even
Then breathe in and go back to theoriginal position
Raise your right heel up to your buttocks and take hold of your ankle with your right hand
Hold this position
Then gently let go
Raise your right knee in front of you and take hold of it with both hands
Make sure your knee doesn't move to one side
Then gently let go
Put your hands back on your hips
Take a big step back with your left leg whilst keeping your feet shoulder-width apart
Lace your fingers together and raise your elbows up to shoulder-height just in front of you
Breathe in. Then breathe out, raising your arms up to the ceiling with your palms turned outwards
Hold this position, keeping your breathing even
As you breathe out, let go of your hands and stretch out your arms to the side, bringing them down to by your sides
Bring the leg behind you back to it's original position and put your hands on your hips
Now take a step forward with your left leg, putting your weight on the heel
Take a deep breath in. As you breathe out, stick your buttocks out
Hold this position
Then, resume your original position
Raise your left heel up to your buttocks and take hold of your ankle with your left hand
Hold this position, keeping your breathing even
Then,gently let go
Bring your left knee up in front of you and take hold of it with both hands
Hold this position
Then, gently let go
Last exercise
Spread your legs apart and rest your hands on your thighs
Breathe in and bend your legs slightly to come into a squat, keeping your back straight
As you breathe out, let your head drop forward. Round your back and shoulders, then straighten up slowly by straightening your legs
Then finish it off by raising your head back to it's original position
Repeat this exercise once more
Breathe in and bend your legs to come into a squat whilst keeping your back straight
As you breathe out, let your head drop forward. Round your shoulders and then gradually straighten up by straightening your legs
Then finish off by raising your head back to it's original position
Well done! That's the end of the stretching routine
For future training days, don't hesitate to vary the exercises that we show you here
Over to you!
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