00:00We interrupt our program to bring you this important message.
00:21What's up everyone? Welcome back to another video on Juice and Toya.
00:25Hey, welcome back.
00:26Today we're going to take you all through a quick mobility stretch that you can do daily
00:29to help open up the entire body.
00:31Oh yeah. So we're going to roll right into it. All right.
00:33So we're going to start with the upper body.
00:35You can do this in a kneeling position or you can do this standing, whatever's comfortable.
00:39We're going to start doing arm circles.
00:40So we'll go backwards, have our palm facing our body.
00:43We'll open, rotate, and then bring that hand back in.
00:48All right. If you have a wall, you can actually do this against the wall.
00:52I personally think it's a little bit more effective.
00:54You can stay in line with the wall, open, rotate, and back down.
01:00Okay. So we'll do about three to five reps each.
01:03The big key is you don't want to turn.
01:05Twist and turn.
01:06Yeah. You want to try to keep your body square as you rotate.
01:09And then we'll do the same thing going the opposite way.
01:12So if you don't have a wall, you can keep your hand here in your pec just to help you to stay in line.
01:19So you're not rotating and opening up.
01:21Oh yeah. All right. We'll shift to the other side.
01:24Okay. So I'll just turn around here.
01:26Same thing. Going backwards, open, rotate.
01:31You might find that one side may be a little tighter than the other.
01:34That'll just tell you a little bit more extra time.
01:37So if you need to do so, pause the video and do a few extra reps.
01:43All right. Now we'll go forward.
01:45Same thing. Palm facing the body, open, rotate, away, then back inside.
01:53All right. One more.
01:56All right.
01:58And good.
01:59Okay. So now we're going to lay face down on our stomach.
02:03All right. All right.
02:04And what we're going to do here is open up the shoulders and the chest a little.
02:09All right. So we're going to start with arms extended in front of us.
02:13We're going to lift up, keeping that core engaged.
02:16We're going to rotate the arms back to where your palms are now facing the ceiling.
02:20Yes. I'm going to try to reach up your back as far as you can.
02:23Keep those elbows high.
02:24Yep.
02:25Okay. Core engaged. Squeeze the glutes.
02:27We'll open, rotate.
02:29Palms are now facing down. Arms are back in front.
02:32Yes. So you'll know how mobile you are based on how high you can keep those hands above the ground.
02:38Okay. If you feel like you can't get a lot of lift, all right, this is a mobility exercise that you want to do pretty often.
02:45All right. We'll do one more here.
02:52Good. And then open, rotate, and down.
02:58All right.
02:59Cool. All right. Now we're going to get into the hips. All right.
03:03So we're going to get into a tabletop position.
03:06All right. We're going to tuck our heel to our butt the entire time that we're doing this.
03:10All right. So we're going to extend out into like a donkey kick.
03:13We'll open, rotate, and make a big circle.
03:17So we're just drawing a circle with our knee.
03:20Yep.
03:20So you want to keep your core engaged here as well so that you're not opening as you come across.
03:27Yep. And a big key here, as you open, try not to shift that hip to the side.
03:32Try to keep it nice and tall.
03:34That way you know what your true mobility is.
03:36All right. Now we're going to go the opposite way.
03:38You'll extend out into a fire hydrant.
03:40Yep.
03:41Then draw the circle backwards.
03:43Same thing, opening up in the hips.
03:48If you want to make this a little bit more advanced, you can kind of do leg circles with your legs straight out.
03:54Okay. And you can do big circles just like that.
03:58All right. Now we're going to go to the other side.
04:01Same thing. We're going to start a donkey kick.
04:04Draw that circle out.
04:05Really try to breathe through these to help your body relax and get your max range of motion here.
04:18All right. Now we're going to go the opposite way.
04:28Good.
04:33Cool.
04:33All right.
04:34All right.
04:36All right. So now we're going to go back lying on our back.
04:39Okay.
04:41All right. So we're going to do big open hip rotations.
04:45Okay. So this will also open up the hamstrings.
04:47Yep.
04:47We go as far as we can up.
04:50We'll rotate out and then rotate back around.
04:54All right. So just like the hip stretch or mobility stretch, same thing here with a straight leg.
05:04Out.
05:05All right. Now we're going to do the same thing the opposite direction.
05:08All right.
05:09Out.
05:10Bring it up.
05:11And down.
05:12So if you have super tight hamstrings, all right, this might be a little bit more difficult, but try to do it as best you can to really open up the hip.
05:22All right. Now we're going to do the same thing on the opposite side. We'll start up and drop out.
05:30And around.
05:35Might feel a few cracks or pops in the hip.
05:37All right. Now we're going to do the opposite direction.
05:45Out.
05:46Up.
05:52Okay. One more.
05:59Okay.
05:59Cool.
05:59Now we're going to get into the T-spine a little. All right. So we're going to flip it back over, get back into all fours.
06:07All right. So we're going to start with the right side. We're going to thread the needle, go underneath that left arm, try to reach that shoulder towards the ground.
06:16All right. And then we're going to rotate open.
06:19So this is just opening up the upper spine.
06:26This is great, especially if you have a lot of lower back issues.
06:29A lot of times it's due to just having a stiff upper back.
06:32If you loosen up the T-spine, it'll take a lot of pressure off your lower back.
06:36Yes. We'll do one more on this side. We'll do the same thing on the other side.
06:44Okay.
06:44So again, if any of these feel really good and you need to do them a little longer, just pause the video, go through those a few more times.
06:58Reach through, thread the needle, big, open, rotate, core tight.
07:06Last one. We reach through.
07:14All right. And then the last stretch, we are going to end on our back.
07:19Okay. So we're going to get into the piriformis or outside of the glute there.
07:24Oh yeah. So we'll rotate the left leg over right.
07:30All right. So we want to try to pull that knee down to the floor.
07:33Okay. And then we're going to open and rotate with that left arm.
07:38Okay. So we're going to make this active.
07:40We'll open or we'll close and then we'll open away from that leg.
07:47Okay. Still applying pressure to that knee and keep that bottom leg as straight as you can.
07:52Yep.
07:53Okay. So you should feel a nice mobility and stretch through the upper back.
07:57And then also in that piriformis and that glute hip there.
08:03All right.
08:04All right. Now we're going to switch.
08:06We're going to cross that right leg over the left.
08:08Same thing. Try to pull that knee.
08:12Good. And then open up with the right arm.
08:18Again, this is very important to breathe, especially through this one.
08:24Open, rotate.
08:25Take a big exhale. Now help your body relax into it.
08:32Last one.
08:33All right.
08:40I'm ready to work out now.
08:42Yeah. So this is, again, like you said, he's ready to work out.
08:45You can do this before a workout. It's just nice to open you up.
08:47You can do this before bed or after a long day of sitting.
08:50It's just going to help get some blood flowing and open up the body.
08:54Oh, yeah. So if you like this mobility routine, please give us a thumbs up.
08:57Also, go check out some of our other stretches on the channel.
09:00We have upper body, lower body.
09:02We have full body.
09:03Everything you need to stay open and loose.
09:05All right. We thank you for joining us.
09:07And we'll see you on the next one.
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