Total Body Stretching Warm Up
Hide Video Transcript
Video Transcript
[MUSIC PLAYING]
We have an amazing total body warm up and stretching routine.
It is so important that you warm up and stretch before you work out.
So the first warm up routine is just this.
OK?
Big circles like you're about to hug somebody.
OK?
Forward.
Big circles.
And what is that doing?
Loosen up the shoulders.
All right?
Loosen up the arms.
Make sure we're lose and we're warmed up.
Backwards, just like this.
All right?
Small circles.
Really take the time to warm up properly.
The objective is to prevent injuries, preventive medicine.
All right?
Very important.
Just like this, small little circles.
Just like this, like you're about to hug yourself.
You love yourself, right?
You love yourself to keep in great shape.
But you've got to warm up and stretch before you do that.
All right?
All right, we're going to do a lat stretch.
Put the right arm behind the back of our head and the other arm supporting the elbow.
And just squeeze for about 15 seconds.
OK?
15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
And shake it out.
Shake it out.
Switch.
Same thing.
Do not push the elbow too much, just barely.
And just feel that stretch in the lat.
15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
Shake it out.
Now, we're going to stretch our tricep.
Our right arm across our body.
The other arm supporting the elbow.
And just push, just like that.
And just hold it.
15 seconds, stretching the tricep.
Tricep is the back of your arm.
15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
Switch.
15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
Really take the time to stretch.
Don't rush these, OK?
You can actually hurt yourself stretching if you bounce on them.
All right?
Now, we're going to do the hamstring stretch.
Our legs are going to be shoulder-width apart.
And we are just going to go down slowly as far as you can go and then hold the stretch.
15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
And come up.
Shake it out.
Don't bounce.
Please do not balance.
That's how you can really hurt yourself.
So you go down as far as you can go and then hold the stretch.
We're going to do it again.
Go down slowly.
If you can grab your ankles, that's fine.
But just go down as far as you can go and then hold it.
15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
And gradually come up.
Make sure you're breathing when you're doing these stretches.
Do not hold your breath either.
You're going to get dizzy.
I don't want you to get dizzy on me.
All right?
Next stretch is going to be the quadricep stretch.
We're going to stretch our right quadriceps.
If you can't balance or you're going to fall around or whatever, hold onto a stationary object to support yourself.
Hopefully, I don't fall.
And it looks like I'm having issues balancing.
So hold it for 15 seconds, just like this.
15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
Shake it out.
The other leg.
15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
When you're doing the quadricep stretch and you're doing it with a partner, you guys can just basically hold each other's shoulder to support each other, just like that.
Another quadricep stretch is your right leg in front of you, just like this.
And you hold you knee right in front of you for 15 seconds.
15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
And shake it out.
Switch legs.
Same thing, right in front of you.
And both arms right below the knee hold it up.
And then hold right there.
15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
And shake it out.
OK?
Now, we're going to stretch our groins.
And this is the butterfly stretch.
Some of the biggest lower body injuries are our hamstrings and our groin.
OK?
So you really want to make sure that you are stretching those areas and take the time stretch those areas.
We're doing a butterfly stretch, stretching the groin.
And just hold it, 15 seconds.
And make sure you're breathing.
15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
Shake it out.
All right, we're going to do it again.
Don't bounce.
Just hold it.
All right, upright.
15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
Now, we're going to do the alternating back stretch.
OK?
Right over left.
If you've got a sensitive back like me, you always want to make sure you stretch it.
Take the time to stretch it.
You have your left arm right below the other leg.
And you just stretch and you're twisting your back, just like this.
And then, stretch.
15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
Switch legs.
Left over right.
Other arm behind the other leg.
And you just twist slightly, not too much.
15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
Next stretch is a stomach to ground back stretch.
OK?
Stomach to ground.
And you're going to put your stomach on the ground, and you're going to lift your chest ever so slightly, a couple inches from the ground.
Push up, almost like you're doing a tricep dip, but not quite.
And you just hold it.
And you can feel the stretch right in your lower back.
15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 0.
Do it again.
Also, you stretch your abs in this one as well.
So you stretch your back and your abs.
Don't do it too fast.
Just move up just like this.
15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 0.
All right.
That was the stomach to ground back stretch.
We've stretched.
We did a total body warm up and stretching routine.
Very, very important to do these warming up and stretching before you train to prevent injuries.
OBI OBADIKE
Hey, folks. We have an amazing total body warm up and stretching routine.
It is so important that you warm up and stretch before you work out.
So the first warm up routine is just this.
OK?
Big circles like you're about to hug somebody.
OK?
Forward.
Big circles.
And what is that doing?
Loosen up the shoulders.
All right?
Loosen up the arms.
Make sure we're lose and we're warmed up.
Backwards, just like this.
All right?
Small circles.
Really take the time to warm up properly.
The objective is to prevent injuries, preventive medicine.
All right?
Very important.
Just like this, small little circles.
Just like this, like you're about to hug yourself.
You love yourself, right?
You love yourself to keep in great shape.
But you've got to warm up and stretch before you do that.
All right?
All right, we're going to do a lat stretch.
Put the right arm behind the back of our head and the other arm supporting the elbow.
And just squeeze for about 15 seconds.
OK?
15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
And shake it out.
Shake it out.
Switch.
Same thing.
Do not push the elbow too much, just barely.
And just feel that stretch in the lat.
15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
Shake it out.
Now, we're going to stretch our tricep.
Our right arm across our body.
The other arm supporting the elbow.
And just push, just like that.
And just hold it.
15 seconds, stretching the tricep.
Tricep is the back of your arm.
15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
Switch.
15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
Really take the time to stretch.
Don't rush these, OK?
You can actually hurt yourself stretching if you bounce on them.
All right?
Now, we're going to do the hamstring stretch.
Our legs are going to be shoulder-width apart.
And we are just going to go down slowly as far as you can go and then hold the stretch.
15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
And come up.
Shake it out.
Don't bounce.
Please do not balance.
That's how you can really hurt yourself.
So you go down as far as you can go and then hold the stretch.
We're going to do it again.
Go down slowly.
If you can grab your ankles, that's fine.
But just go down as far as you can go and then hold it.
15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
And gradually come up.
Make sure you're breathing when you're doing these stretches.
Do not hold your breath either.
You're going to get dizzy.
I don't want you to get dizzy on me.
All right?
Next stretch is going to be the quadricep stretch.
We're going to stretch our right quadriceps.
If you can't balance or you're going to fall around or whatever, hold onto a stationary object to support yourself.
Hopefully, I don't fall.
And it looks like I'm having issues balancing.
So hold it for 15 seconds, just like this.
15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
Shake it out.
The other leg.
15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
When you're doing the quadricep stretch and you're doing it with a partner, you guys can just basically hold each other's shoulder to support each other, just like that.
Another quadricep stretch is your right leg in front of you, just like this.
And you hold you knee right in front of you for 15 seconds.
15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
And shake it out.
Switch legs.
Same thing, right in front of you.
And both arms right below the knee hold it up.
And then hold right there.
15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
And shake it out.
OK?
Now, we're going to stretch our groins.
And this is the butterfly stretch.
Some of the biggest lower body injuries are our hamstrings and our groin.
OK?
So you really want to make sure that you are stretching those areas and take the time stretch those areas.
We're doing a butterfly stretch, stretching the groin.
And just hold it, 15 seconds.
And make sure you're breathing.
15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
Shake it out.
All right, we're going to do it again.
Don't bounce.
Just hold it.
All right, upright.
15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
Now, we're going to do the alternating back stretch.
OK?
Right over left.
If you've got a sensitive back like me, you always want to make sure you stretch it.
Take the time to stretch it.
You have your left arm right below the other leg.
And you just stretch and you're twisting your back, just like this.
And then, stretch.
15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
Switch legs.
Left over right.
Other arm behind the other leg.
And you just twist slightly, not too much.
15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
Next stretch is a stomach to ground back stretch.
OK?
Stomach to ground.
And you're going to put your stomach on the ground, and you're going to lift your chest ever so slightly, a couple inches from the ground.
Push up, almost like you're doing a tricep dip, but not quite.
And you just hold it.
And you can feel the stretch right in your lower back.
15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 0.
Do it again.
Also, you stretch your abs in this one as well.
So you stretch your back and your abs.
Don't do it too fast.
Just move up just like this.
15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 0.
All right.
That was the stomach to ground back stretch.
We've stretched.
We did a total body warm up and stretching routine.
Very, very important to do these warming up and stretching before you train to prevent injuries.
