Follow-Along Gymnastics-Inspired Stretch Routine
Meant to help you release soreness, stiffness, and tension so you can elongate your muscles as they grow stronger after a workout. I do this @trainlikeagymnast stretch routine almost nightly and I’ve gotten a lot of requests for it.
⚠️STRETCH BREAKDOWN⚠️
🚿🏃♀️ Stretch after a workout or hot shower
1️⃣ LUNGE
• Chest up
• Push hip away from thigh
• Square hips
2️⃣ STFF
• Put foot flat against something
• Leg straight, add pressure
• Twist torso, move hip
3️⃣ QUADS
• Start same arm same leg
• Chest up if possible
• Switch to opposite arm opposite leg
• Aim to feel the front of the hip
4️⃣ OVERSPLITS
• Only your heel elevated
• Front leg straight
• Keep shoulders over hips
• Back leg should not cross the center body line
5️⃣ MIDDLES & FROG
• Keep a straight line from foot to foot
• Baby rock for a different stretch
• Keep legs straight
6️⃣ SEATED STRADDLE
• Keep legs externally rotated
• Keep legs straight
• Back flat in pancake, no rounding
7️⃣ BUTTERFLY
• Push knees down with hands or elbows
8️⃣ PIKE
• Keep legs straight
• Back flat at first, then round
• For a deeper stretch, flex feet
9️⃣ SHOULDERS (not shown in video)
• Place hands on elevated surface
• Push armpits to floor
• Keep core engaged
• Lean to one side to stretch lat
🔟 BRIDGE & PLOW
• Arms straight
• Push armpits past wrists
• Squeeze glutes & lift up for active stretch
• If advanced, legs straight
• Keep neck straight
• Hold back in plow for extra push
⏰ LENGTH:
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 1-5 minutes
Background Music: Ikson Official