In this video we go through a basic full body stretching routine that includes stretches for the major areas of your body, arms, legs, shoulders, core and torso. Transcript/notes (partial) In this video we are going to go through 15 very basic stretching exercises for some of the major parts of your body. And keep in mind that a good muscle stretch is one that stretches a muscle more than it is in everyday movements, but is not injurious to the muscle or a surrounding joint. You should always warm up prior to stretching and a proper warm up is designed to slowly increase your heart rate and blood pressure and blood flow. The first stretch is a back stretch. Start by getting on the ground on your knees and curl your lower body together as you see here. From this position, lower your torso toward the ground to a position that is comfortable for you, keeping your arms extended. This stretch targets the lats in your back. The next stretch is a glute stretch. Start by lying on the ground face up. From this position, bring your right knee up near your waist and wrap your hands around it, and gently press it towards your chest to a position that is comfortable for you. This stretch targets your glutes. The next stretch is a core stretch. Start by lying face down with your upper torso off the ground supported by your elbows and forearms. From this position, gently raise your torso upwards to a position that is comfortable for you. This stretch targets your abdominals. The next stretch is an inner thigh stretch. Start by kneeling on the ground with your legs spread apart at a distance that is comfortable for you. From this position, lean forward and place your hands on the ground, lowering your torso to a position that is comfortable for you, while keeping a straight back. This stretch targets your inner thighs. The next stretch is a palms out stretch. From a kneeling position, interlace your fingers from both hands together, rotate your wrists so your palms are facing away from you and extend at the elbows. This stretch targets your inner forearms. The next stretch is a fixed arm torso rotation. Start by standing slightly in front of a wall or pole with your left arm slightly bent and your left wrist against the wall or pole. From this position, slowly rotate your torso to your right to a position that is comfortable for your range of motion. Hold this position for 20 to 30 seconds and then return to the starting position. This stretch targets your chest, the front of your shoulders and your biceps in the front of your upper arms. The next stretch is thigh stretch. From a standing position, lean against or hold something to maintain your balance and bend at your left knee grabbing your left foot with your left hand. From this position, gently press your heel toward your glute to a position that is comfortable for you. This stretch targets the quads in the front of your upper legs. Then next stretch is a calf stretch. Start by standing with a wall in front of you and step back with your left leg to a position that is comfortable for you. Keeping your left knee extended and your left foot flat on the ground, lean forward bending at your right knee to a position that again, is comfortable for you. This stretch targets the calves in the back of your lower legs. The next stretch is a hamstring stretch. From a standing position, step slightly forward with your left foot, keep a strait knee and keep your front foot flat on the ground for the entire stretch. Then, rotate your back foot slightly outward. From this position, while keeping a straight back, bend over slightly at the waist and at your right knee to a position that is comfortable for you. This stretch targets your hamstrings in the back of your upper legs. The next stretch is another core stretch. Start by standing straight with your feet slightly apart. From this position, raise your arms above your head with your palms facing out, and bend laterally, to your left side to a position that is comfortable for you. Then next stretch is a neck and back stretch. Start by sitting down and allowing your head to gently fall forward, placing your hands near the back of your head with your elbows near each other in front of your head. The next stretch is a palm in stretch. From a standing or sitting position, extend your left arm out with your palm facing down. From this position, bend your wrist so your palm is facing in and wrap your right hand around your left hand and gently pull inwards to a position that is comfortable for you. Timestamps 0:00 How to stretch (overview) 0:29 Back stretch for lats 0:52 Glute stretch 1:11 Abdominal core stretch 1:29 Inner thigh stretch 1:48 Forearms stretch 2:02 Hamstrings stretch 2:29 Oblique core stretch 2:49 Chest Biceps Shoulder stretch 3:17 Thigh stretch 3:41 Calf stretch 4:05 Neck and back stretch 4:22 Forearms stretch 5:02 Front neck stretch 5:14 Triceps stretch