36 to 56
Mat, No Equipment
Low Impact, Warm Up/Cool Down, Yoga/Stretching/Flexibility
This yoga and pilates blend is a great stretching routine for after a tough workout. It's also effective to use before bed to help you relax and fall asleep faster.
We hold each of the stretches in this routine for 30 seconds. Some of the exercises you see in this routine are more dynamic, and fluid, but the vast majority are static stretches. It's important to realize that you should not do a routine with static stretches before you do the rest of your workout, particularly any kind of tough HIIT routine or strength training. Holding stretches in a static position before you do your regular workout can put you at risk for injury, so make sure that you save these kinds of flexibility and stretching workouts for after your workout is finished.
After a brief intro, we run through a fluid series of stretches, holding each for roughly 30 seconds. There is no break in between stretches, but you will have a small inset picture in the corner, showing you how to do each exercise coming up next. You don't need any equipment at all for this Pilates yoga workout, though if you are on a very hard surface, you may want to grab an exercise mat.
Printable Stretching Workout
Wide stance toe touch twist
Downward dog steps
Cat to cow
Tuck with extension
Full body stretch
Add this stretching workout into your day sporadically in order to fight off muscle and joint stiffness. It's a great workout to do on your lunch break after you have been sitting at your computer all day long, because it allows you to loosen up those muscles that have been locked in one position for hours and hours.
Because this routine is so easy on the body, you can do it as often as you like, even multiple times in one day. Remember, a workout like this one is also a great way to maintain your flexibility while you increase your strength and endurance with strength training and cardio workouts. Do it after any one of your regular workouts and you will find that it is easy to maintain or increase your flexibility while you reach your other fitness goals.