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Hey everyone.
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Welcome to Caravan Wellness. I'm
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your coach Justice and I'm going to be leading you through
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a 10 minute full body stretch.
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All right. We're going to start out at the top of our mat with inchworms.
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We're going to stretch out from our hips walk
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out into a plank.
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And then come back in.
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We're here for five.
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two more
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stretching out our hamstrings right now.
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And also activating our core good from
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here.
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We're gonna move on to world's greatest stretch. So you're
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gonna bring your right foot by your hand.
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and then turn
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same thing with your left.
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turn
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keep going.
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We're gonna do two more on each side.
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We're opening up our hips right now.
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We're also stretching out our t-spine with this
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rotation.
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last one
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Good.
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Now we're gonna come down the seated position. We're gonna
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stretch our hands forward in front of us.
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push our butt back behind us
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sink and hold here.
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We're home for five.
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three
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two
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one good rock forward again
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push back
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hold
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three
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two
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one we're gonna go two more times just like this.
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And we're opening up our hips.
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We're also stretching out our last here.
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and two
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one last one
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Good.
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three
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two
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One so we're gonna stay in this position.
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And now what we're gonna do is needle our arm through.
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And come back up.
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We're gonna start out with this left side. We're gonna
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go four times through
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starting now.
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We're going to switch to the right side now.
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last one here
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good. We're gonna sit on our mat now.
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legs stretched out in front of us
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toes flexed seven nice and tall.
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Reach down.
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reach
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for the bottom of your feet
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and hold
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three
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two
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one
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sub nice and Tall again.
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This is really great. If you're someone who
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says that a desk.
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It's an office.
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Is going to alleviate lower back
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pain.
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Because when you're sitting for too long all of
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your muscles in the posterior chain tend to
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pull on each other. We're gonna stop one more time.
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three
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two
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one good. We're gonna set up nice and
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Tall again this time. We're gonna Point our toes because we've
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gone down a couple of times already. We should
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be able to have a longer range of motion here. You
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should be able to get in a little bit further on
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this stretch.
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Gonna start up nice and Tall exhale on your
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way down.
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and hold
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three
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one
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around you two more times.
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Open up your chest stretch out your back.
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hold
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two
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one
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last one here
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Look at that. I almost got my forehead too many.
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three
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two
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One good.
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Now we're going to stretch out our glutes. So we're going to lie down
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on your back.
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and hold
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breathe
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one
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You're gonna switch.
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This stretch series is so great after having a really long
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work week or if you ever did it in the gym
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during this week.
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You're gonna need some active recovery.
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switch
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three
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Two one great job.
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We're going to keep our legs stretched out in front of us sit up
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slowly.
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Pull it on over into quadripet. That's
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all fours.
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Then you're going to push up into downward dog.
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And you're going to sink your hips back.
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And stretch out your shoulder blade here.
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Forward a little bit.
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push back
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bring a few more just like this.
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Good, you're gonna stay here.
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We're gonna stretch out our calves. So you're gonna puddle
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back and forth.
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here for three
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two
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one good. We're going to walk your feet up towards
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your hands.
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Try to keep your legs as straight as you can.
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And you're going to stand up nice and slow.
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very vertebrae
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roll your shoulders back
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three
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two
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one
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good job. We're now gonna
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turn to the front of our mats.
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Stretch out our arms a little bit shake them out.
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I'm gonna have you cross your right arm over your left.
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and hold
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your three
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two one switch to
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the left
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you pulled in.
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And switch we're gonna
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go one more.
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last side here
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Good, you're gonna take your arms up over your head.
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Walk your fingers together and lean over
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to your right side.
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You should feel a stretch all along the side
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of your body.
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Good stand up nice and tall.
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Switch to the other side.
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And roll your
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shoulders back.
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three
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two
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one
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thank you for joining me your coach Justice here
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with Caravan Wellness for this 10 minute stretch. Hope to
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see you in my next class.
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