15-Minute “Non-Yogi” Stretching Routine for Hips, Hamstrings and Back
Start with a standing dynamic warm-up with squats, reverse lunges, frankensteins, lateral lunges, figure 4, and leg swings front back. If you are crunched for time, doing the dynamic warm-up alone can be a great way to loosen up your hips, hamstrings and back. You can continue below by taking it to the floor.
Going a little deeper start with an inchworm (rolling down to the floor), and walk your hands out into a plank position. Hold here for a second and then shift your hips back into child’s pose.
Inchworm into plank → child’s pose
Reverse your inchworm and roll back up to standing
Kneeling lunge → hip flexor stretch → runners lunge → hamstring stretch
Plank → down dog → calf stretches peddling through feet → roll up to standing
REPEAT ON SECOND SIDE
Alternate knee tucks → double knee tuck → torso rotations
Happy baby → figure 4 stretch → pigeon stretch
Straight leg hamstring stretch on your back → roll up into seated hamstring stretch
Seated torso rotation
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