Original subtitles

Hey everyone.

Welcome to Caravan Wellness. I'm

your coach Justice and I'm going to be leading you through

a 10 minute full body stretch.

All right. We're going to start out at the top of our mat with inchworms.

We're going to stretch out from our hips walk

out into a plank.

And then come back in.

We're here for five.

two more

stretching out our hamstrings right now.

And also activating our core good from

here.

We're gonna move on to world's greatest stretch. So you're

gonna bring your right foot by your hand.

and then turn

same thing with your left.

turn

keep going.

We're gonna do two more on each side.

We're opening up our hips right now.

We're also stretching out our t-spine with this

rotation.

last one

Good.

Now we're gonna come down the seated position. We're gonna

stretch our hands forward in front of us.

push our butt back behind us

sink and hold here.

We're home for five.

three

two

one good rock forward again

push back

hold

three

two

one we're gonna go two more times just like this.

And we're opening up our hips.

We're also stretching out our last here.

and two

one last one

Good.

three

two

One so we're gonna stay in this position.

And now what we're gonna do is needle our arm through.

And come back up.

We're gonna start out with this left side. We're gonna

go four times through

starting now.

We're going to switch to the right side now.

last one here

good. We're gonna sit on our mat now.

legs stretched out in front of us

toes flexed seven nice and tall.

Reach down.

reach

for the bottom of your feet

and hold

three

two

one

sub nice and Tall again.

This is really great. If you're someone who

says that a desk.

It's an office.

Is going to alleviate lower back

pain.

Because when you're sitting for too long all of

your muscles in the posterior chain tend to

pull on each other. We're gonna stop one more time.

three

two

one good. We're gonna set up nice and

Tall again this time. We're gonna Point our toes because we've

gone down a couple of times already. We should

be able to have a longer range of motion here. You

should be able to get in a little bit further on

this stretch.

Gonna start up nice and Tall exhale on your

way down.

and hold

three

one

around you two more times.

Open up your chest stretch out your back.

hold

two

one

last one here

Look at that. I almost got my forehead too many.

three

two

One good.

Now we're going to stretch out our glutes. So we're going to lie down

on your back.

and hold

breathe

one

You're gonna switch.

This stretch series is so great after having a really long

work week or if you ever did it in the gym

during this week.

You're gonna need some active recovery.

switch

three

Two one great job.

We're going to keep our legs stretched out in front of us sit up

slowly.

Pull it on over into quadripet. That's

all fours.

Then you're going to push up into downward dog.

And you're going to sink your hips back.

And stretch out your shoulder blade here.

Forward a little bit.

push back

bring a few more just like this.

Good, you're gonna stay here.

We're gonna stretch out our calves. So you're gonna puddle

back and forth.

here for three

two

one good. We're going to walk your feet up towards

your hands.

Try to keep your legs as straight as you can.

And you're going to stand up nice and slow.

very vertebrae

roll your shoulders back

three

two

one

good job. We're now gonna

turn to the front of our mats.

Stretch out our arms a little bit shake them out.

I'm gonna have you cross your right arm over your left.

and hold

your three

two one switch to

the left

you pulled in.

And switch we're gonna

go one more.

last side here

Good, you're gonna take your arms up over your head.

Walk your fingers together and lean over

to your right side.

You should feel a stretch all along the side

of your body.

Good stand up nice and tall.

Switch to the other side.

And roll your

shoulders back.

three

two

one

thank you for joining me your coach Justice here

with Caravan Wellness for this 10 minute stretch. Hope to

see you in my next class.