barel good one it does look a bit SAU so if you're doing it try to do it in your privacy your own home somewhere nobody will see and judge you know we going down like this so SP and pushing in stretch [Music] come back no games no life you know we just do it today we going really be working out we going to focus more on today is some mobility and flexibility training so this is the few ID do do to make sure I you know my body in shape not that strong but in able
to flex so flexibility is here muscles ability to stretch which is important for the long-term health and movement and Mobility is your joints ability to do full range of motion so more you could t b and this kind of thing well good to help you out in your everyday task if you just play sports you need to be trading these things and just overall health so today I would to show you the few way specifically for me and that the thing that everybody don't need to train the same way don't need to stretch and do
things the same yes start like work depending on what you want everybody do have the same goal the same well whatever so train to suit your pafic preference if you just play football you train to play football basketball whatever so hopefully the fewer do here they might learn something pick up something wherever you don't need in this regard and just keep working and building Your Perfect workout system so all you need is a pole or a stick a broom stick anything will work and well if you a rope if you do a rope you can
use a jersey a piece of cloth anything early so let me start you start using this my shoulder I like to use this cuz get some way to kind of rest your hand so you have to focus on holding your hands up uh little wider than shoulder WID and we just rotating like this get some rotation in the hips that's it simple so and you could hold one side hold the next side hold for few seconds rotate as fast as it could go a few seconds you done G stretch one side to get more stretch
the side going down on if I going on this side I'll use this hand and pull more so I pull in to my opposite side and that nice stretch then go to the next side do the same pull yeah a good stretch you do about three to four sets at 10 seconds each more or less depending on wherever you want next one so staying here leaning forward still keeping your chest up you flouch into so and we going to the same rotation like this the good thing about if you have a stick or something you
can like rest it in the ground and hold it and lean more on one side get the full stretch long being more one side good but between your rest between your stretch on them make sure and loosen up jump bounce a bit loosen up that body all right so we moving on to this we going do with some shoulders m you start with just rotating your shoulders front back I like to use this for you can get a good sense of how much Mobility your shoulders have so you're holding starting from the front straight in
the back just like that back you find it a little too easy you just bring bringing your hands Closer Closer you get the more difficult it is cuz that more Mobility you need to have see that did just any closer now do that whole 180 orever so as close as you could go let's r ah right now the next one too like if it does have trouble touching in the back here why do be able to do it but in train it in a while and L it here's how I just train to get a
flexibility or to get back you're holding one side here one side so and from here a pulling up I holding pulling with this side get that squeeze and then to do the dong you're doing the opposite hold and pull pull up at least a 10 seconds switch pull pull as hard as you could pull and then you switch [Music] again when you're done you change hand with this hand coming on top this hand coming below pull [Music] simple day you done and shake out your shoulders loosen it out we going to hit some knees mobility
and some hips at the same time so one of the most common one is to able to squat down this position everybody should be able to do this if you do it you need to train it so sometimes I'll be down here and still get the rotation but just have to get the balance so when you're down here you can lean one side lean to the next to put some more weight on one ankle and to the next hold on for some seconds you find the stretch getting too much you come up and then we
going again so this time we go and stretch the ground muscle if you just play sports especially football basketball and this kind of sprinting you have to have a good ground muscle so you're going down this position pain your elbow between your legs put your hands together and you push it then relax push and relax so if you do four sets at that for about 10 seconds each you go down P your elbows between your knees and push out and you feel your ground muscle stretching next one to you go down again and you drop
with one hand center drop with the next get a hip mobility so I might be going through them a bit fast usually when I doing my personal training I would just do it in sets for about 10 seconds seconds but this is just a idea different ones do so I would go through the whole full routine and waste all the time show it's done next on with the knees again yourself this length so little wider than shoulder WID and you're going down on one side down pushing on one knee while you're getting the stretch here
anything you come up and you go down on the next knee same thing I like to call this the Spiderman p can down like Spiderman and you up and you rotate and you rotate good for the knee and again a real nice stretch in your inner tight here next good one this is mostly for well this is for knee and for Mobility you're going down on one knee your opposite foot stretch out so you're going down on your hands and you're going forward back back as it could go as as it could go forward back
you're done you switch feet get our stretch forward forward back real good for the hip mobility next one we going down on a spot almost right about the 90° and then bringing in one knee rotating you'll get a inward rotation inside inside inside inside so about four sets at 10 and you're good to go if you suffer with lower back pain thing here a real good one real underrated but real good one it does look a bit sus so if you're doing it try to do it in privacy your own home somewhere nobody will see
and judge you know you're going down like this so for and pushing in your ab and get that stretch on your lower back so this is your relax motion and this is you're going so you feel the pull on this lower back the more deep you the pull just keep leaning back on it for come up relax go down lean back on it relax back real great to loosen up that back muscles so have a lower back pin that muscles tend to tense up especially if you just sit for long and thing hit some in
these you just feel loose up it just feel real good know the comeon we not touching the ground I like to do are not really that flexible especially from a we call that arm strring so usually how to stay at dispose touch hold for about some seconds then come in closer walk in for some Seconds come in closer go and keep going and see how far could reach so wherever is my limit I will start training day and paying more attention to the so as you say flexibility is a thing I really need to work
on more and I think that about today that the ones that usually use most of the times all right I thought this one too a hip mobility but good for the G that stretching our lower back you see them one foot in like this one foot out and you raising as high as you could you should just go 10 leg you done switch czy Yeah I think about today that's the video I hope you learn something find something useful something you could pick out and add into your own routine if anyone to miss that you
think is a good one leave it in the comment I will look up on it if I find a good I start using for myself again flexibility and Mobility is just as important as building muscles you need the full work to be strong flexible mobile able to move better act better especially if it just play sports on you need the full work so if you enjoy it like subscribe share keep supporting your boy until next time stay fit
