All language subtitles for 20 Minute Stretch Gymnast Stretching Routine - Whitney Bjerken.en

Hey guys, it's Whitney and welcome to my channel.

Today I'm going to be showing you guys a stretching routine that I do everyday.

So, the stretching routine is in two sections

the first section is just a simple full body stretch that we use to warm up at the gym and the second section is

over splits

so feel free to leave after the first section if

over splits is just something you don't want to do but also feel free to try them because I'd love to have you stay and

Make sure you have an open space and let's get started

So we're gonna start out with arm circles to four forwards four backwards on each arm

Next you're going to bring both arms up and then do opposition swings.

So one arm is going to go forward and one arm is going to go backwards.

Do about 4 each way.

This one is a little more tricky but just try your best.

Now we're going to do twists and kicks, so do three twists and then two kicks across your body

Next we're gonna do windmill. So we're gonna put one arm on the ground and look up towards the ceiling and then switch

Make sure you look up every time

Next we're going to do trunk through

So imagine you're grabbing a ball from in between your legs and then throwing it out in front of you

Next we're doing a pike stretch. So put your feet together and straighten your knees. Just go as far as you can

But if you're flexible like me try and putting your hands behind your heels

Okay, now you can squat down and stretch your Achilles

I'm doing some toe raises to stretch out my arches, but just do whatever feels comfortable to you

Now I'm leaning back into a toe stretch, so please be careful with this one

Make sure your ankles are together and you're not putting too much weight on your toes

Okay come out now we're going to go on our knees and roll out our wrists so I don't do anything specific here

I just kind of roll them around shake them out. Whatever gets the blood flow

Then now we're going to go into a cat stretch

Your shoulders all the way to the ground and make sure your hips stay above your knees

Go ahead and put one arm under

And now we're moving to a steel stretch

So push your hips as far as you can to the floor and make sure you keep your legs really tight

Next we're going to move to a mermaid stretch. So you're going to basically turn to one side and stretch out your side

Switch

We're gonna stretch out our ankles so go into a downward dog position and pedal

Then you can hold one side and Bend

Then go to the other side then

Now you're gonna do up down up and around so basically you're gonna go up over your toes and then roll them around

Please be careful with this one guys. Keep it nice and slow and controlled

Next we're going to do some active stretching

We're gonna do up down up and around again. But this time we're going to be doing kicks

So you're gonna lay down on your elbows and you're gonna kick up to your nose

Back down and then do a full circle out to the side

So please be careful with this one guys

Make sure it stays slow and controlled because you don't want to injure yourself. I'm doing about five on each side

Next I'm going to roll to my side and do ring kicks

So if you're a gymnast or a dancer, this will be a little bit easier for you

But basically I'm having one leg behind me and one leg kicked out in the front and I'm going to swing to a ring position

And go ahead and circle to the other side ignore my extra little move there

Next we're going to do a quad stretch so light on your back right leg straight and bend your left leg

So it lays next to you

Try and get your back to the ground

So next we're doing a lunge bend your front leg and push your hip flexors as far as you can to the ground

Make sure to keep your hips square

If you really want to challenge try straightening your back leg like I am here

Okay come out now

We're going to do a straight leg lunge and you're going to straighten your front leg and lean over as far as you can now

We're going back up to a regular lunge, but this time we're going to lift up our back leg and try and grab it

This one is really difficult if you're new to it, so please be careful. Okay?

Now we're going to slide into a split

Make sure your hips are square and your chest is up

Okay, go ahead and reach for your front foot

Now rock back and forth

Okay, now you're going to drop your head and reach as far back as possible

Next we're going to put our arms up for ten seconds ten

nine eight seven six

five four three

two

One and come out

Now we're going to do everything. We just did on the other side

So go ahead and do the quad stretch put your leg straight. And your right one bent behind you

Go ahead and go to your left leg lunge

And for a challenge you can try and straighten like me

Okay now go into your straight leg lunge

Okay, come back up and try and lift your back leg

Now slide into your left leg split

Go ahead and lean over and rock back and forth

Now drop your head and reach back

Arms up for ten seconds. Ten nine eight seven six five four three

two

One come out now

We're going to move to a right leg side lunge, so you're going to

sit down on your right heel kind of and

Stretch out your inner thigh

Try to roll your hips so that your knee is facing up

Now switch sides

Now we're going to sit in a straddle or pancake position, okay and go to the right

Make sure that your armpit is super open and you're not rolled forward

Okay, and to the left

Now come out and reach to the middle

Okay now roll to your middle split

Now you can either go on your elbows or on your chest

I usually go on my chest because that's how my gym has us to it. But however, you're comfortable

Okay, and come out face forwards and now we're going to do a pike stretch

So squeeze your legs super tight reach up and as far over as you can

Now for a deeper stretch try flexing your feet

Now you're going to bend one of your legs into a butterfly position and lean over to do a butt stretch now

Switch

Next we're going to do another butt stretch

We're going to cross our right ankle over our left knee and push your chest as close to your leg as you can

And switch

So now we're going to do a form bridge

I cannot do a bridge because I had surgery on my elbow

So I will be doing an elbow bridge but go ahead and push up into your form bridge

Now a form bridge basically means that your feet are together in your knees are straight

So try and push your armpits as far over as you can

And come out rock and roll

Now you're going to push up into a regular bridge

so a

Regular bridge is where you can bend your legs and have them apart and try and get them as close to your hands as possible

But still keep your armpits over your hands

Okay, go ahead and come out and rock and roll

Okay stand up now we're going to bring our right arm behind our head bend it and pull it to stretch your tricep

Switch

Now bring it across the front

Switch

Now slowly roll your neck around I did two circles each direction

Now hold looking down

To the right

To the left

And back

So that is it for the first section now, I'm doing over splits so I'm using this panel mat

You can use a chair a mat a bed, whatever you have at home

But I'm putting my front leg up and I'm doing this for a minute and a half. So

For the first 30 seconds. I'm just rocking and using my hands

You can put your hands down just to kind of warm your hip flexor up and just really get comfortable

For the next 30 seconds, I am reaching forwards and on this part

I try and stay as still as possible because static stretching is the best for gaining flexibility

Now I'm keeping my arms up so you can either have them up on your head on your leg or on your hips

I chose to keep mine up

And come out now we're going to go to the left leg

Go ahead and use your hands to adjust and get comfortable

Now reach forward

Now go ahead and bring your arms up almost done

And come out now, we're going to move to middle splits

For middle splits we're going to do 45 seconds each

So go ahead and go into your right leg middle split or left leg doesn't matter

And come out go ahead and switch sides

Ready set go

And come out you're all done

So that was it if you're still here

Congratulations. I'm so proud of you, and I hope you like this video and I'll see you next time. Bye!