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40-Min Stretch Workout For Flexibility | Myprotein
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Jan 30, 2025
Challenging flexibility workout with Rhys Morgan, aka. More Than Lifting. This stretching workout aims to enhance flexibility and improve mobility. Rhys works through all the muscles and joints of the body so it’s super-helpful for keeping your body feeling its best throughout your training. Rhys is a personal trainer who specialises in bodyweight skill training — including both callisthenics and gymnastics. See more from him here: Instagram: https://bit.ly/2X9igff ** At Myprotein it’s our mission to #FuelYourAmbition and push you forwards on your #ForeverFit journey. We’re here for active men and women who want to invest in themselves mentally and physically — for the long run. Only expert-backed advice. No quick fixes — just the facts. Shop Myprotein https://www.myprotein.com/
View Video Transcript
0:00
yo yo yo what's going on guys we see a bulletin and I teamed up with my protein to bring you this quick mobility workout
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let's get into it right guys so we're gonna start with our neck so what we're gonna do is just lean backwards and forwards like this when
0:13
you warm in your neck up I'm trying to mobilize your neck is generally to stay in bed sustained single plane movements
0:20
and by that we mean we move forwards backwards so this couple of times then we go right to left but this a couple of
0:30
times then we'll go for the other plane which is this way shoulder to shoulder okay because there's so many moving
0:38
parts in that in our neck and spine it's generally best as well especially in the
0:44
neck to stay in a single plane with a spine and slightly different alright so that's that mean roll our shoulders back
0:51
so mobility generally falls into two categories carry an active and passive
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energy passive abilities basically like flexibility active mobility so when
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you're resting passive abilities when you're resting like flexibility and active mobility is how far you can
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actually move stuff intentionally without a rest so for example how high English Alegre or how wide you commit
1:16
this way how far over you can lean yes and that's all active mobility so we're gonna start with some active mobility
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stuff and then we're gonna move into passive ability on the floor afterwards okay so we're gonna come here my hands
1:27
right up up overhead help mobilize our shoulders when we do this we're gonna move our shoulders as far as we can so
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what that means I'll show you from this side when we go this way we're going to push our shoulders this is protraction
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push my shoulders as powerful words as we can ever be as high as you can pinch our shoulders behind us as we go down
1:46
and come down this is depression and move through a range of motion like that okay it doesn't matter so much was
1:53
spying is up to obviously it's better to maintain good posture what you're doing this but what's more important is that
2:01
we're moving our shoulders as far as we can throughout this range okay we're not just going swinging our arms about now
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this need to actively move all the parts up here okay next we're gonna go the other way so we're gonna come up and down in front
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again move your shoulders as much as you can while you're doing this so here from
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the sides we've been pushing our chest forwards all those pinching our shoulder blades come up then come down pushing
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our shoulders forwards in front of us
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okay then get crossover in front I won't go back and turn our palms up and pinch
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our shoulder blades but wait and then
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we're gonna got our feet together like this with our hands behind us stay up straight this time we're going to come
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up as high as we can we're gonna stretch right up to the ceiling and come up onto our tiptoes up tall at this and tall
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good okay next then do what I call the little teapot
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it's gonna by a length less than wide like this this is really gonna be a spine and for your myth and lower back
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you can start a little teapot about this then handle arms I saw a spout arm to
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your straight and come over the top and as we lean over we're going to keep our chest up in front of us I'm gonna try
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and move it sideways rather than trying to lean over okay when you get to a
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certain point your handles getting the way so put your hand in front of you like this so you can get low okay now
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that we're actually stretching here we're going to hold this stretch for about 20 to 30 seconds okay because
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there's quite a lot when we get through on this where you'll be doing holds and stretches for about 30 seconds or so but
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generally to increase your mobility to improve that mobility it's better to hold between and the thirty Seconds to a
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minute but because turn your shoulders and stretch as far as you can but just
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because of the time what we'll do is just give you as many exercises and drills as you can to get through and if
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you want to hold everything for a little bit longer then you you have that in your own time okay when we're in this
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position we will be looking down ah I'm going to stretch the sparkle this is Academy don't be just like chilling
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though this let me actively stretching and you're filled with having lats and in the middle of your back and probably
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at the inside of your legs here as well and go down to the floor please both
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hands either side of your foot and you should feel that particularly by here but also in the middle be back
4:46
especially at this side if this is quite easy for you try to tuck your head into
4:52
your knee generally was better when we do the little teapot and a complex is
4:59
better we're going to do the other side now so no teapots straight arm over
5:04
handle in front I'm gonna go sideways we're going to look up at the ceiling
5:09
and she rubbing in this position and with this arm gonna help try and turn our shoulders through like this with our
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chest pushing forwards and I'll keep our shoulders in line
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it's it turn our shoulders a stretch as far forward as we can so the recently do
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stretching for so long while we do it is because we need to switch off the muscles and get them to completely relax
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generally speaking when you're stretching your muscles are going to be quite tight
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so they're going to be tense and we need to give up the muscles time to actually relax and switch off so then they're not
5:59
kind of impeding your movement and peed in that mobility okay and as I was
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saying before it's better to have your legs a little wider when you're doing this because if you have it very close
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then you won't be able to move your spine as much and bend over as much and
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also this stretching down to the ground and will be a bit more difficult and now that seems counterintuitive you think
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are kind of the closer my feet are the easier it's going to be but actually it's the other way around if this is
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quite easy for you remember just to tuck your head in towards your knee now I and
6:36
I'm sure you've probably noticed I haven't really been counting through it because it's been having a good chat but
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I'm gonna just take rough guesses at how long we've been doing this for okay next
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we're gonna do a forward hinge so I'm gonna show you this sideways because it's better to have an idea what's going on so what we're gonna try and do is
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basically just touch up toes so we're going to hinge our hips here we're gonna keep our chest up and I've handed up
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while we do this make sure your legs are straight gonna hinge on hips and stick up on that when you come forward so this
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above hate and our shoulders and at some point our backs gonna start to collapse okay so at some point Lois finds gonna
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collapse as we come down that's fine and that should bring these tools to grant okay what we don't want to do is go here
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and then just come down at this because we're not actually stretching the parts of our body that we need to be stretching to do this so we always enjoy
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hearing thank you bye body straight and at some point you're gonna like it's gonna feel that a lot in your hamstrings
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as you come down towards the ground there's going to be a point when you really feel you that's the bend around your lumbar spine
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and that's fine because what you're doing is you're hitting your maximum range of your hamstrings so you're
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making sure that you're always working your hamstrings so that most that you can if you can't quite touch the floor
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that's absolutely fine you can just dangle like this if you can try and get the hand splat while you're doing this
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fold you want to be counting out trying to relax you haven't change kind of an actual cord back in your gluts and after
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about 20 seconds or so you want to take a deep breath in it's going to deep
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breath and then as you exhale slowly you want to try and sink a little bit further to see now and then my arms
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which before I could and what's happening is your muscles are getting used to the range that you're at so when
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you take a deep breath in exhale you can generally just squeeze a little bit further down again deep breath in swing
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down again there's company behind me now tuck my head into my knees
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okay now what we're gonna do is bring our hands up in front of us and squat as low as we can this is quite difficult
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with your feet together so then it goes slow as low as possible but you want to
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keep your feet flat while you're doing this can you don't be going up onto your tiptoes and this works a lot ankle
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mobility which is important for things like pistol squats which is single leg
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squats troop sports and lunges and stuff generally speaking ankle mobility is a bit of an issue and certainly used to be
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for me providers do gymnastics I really couldn't straighten or point my toes at all mess up my feet stuff at 90 degrees
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okay we're gonna come up place our hands on the ground and then we're just going to straighten up our legs try got a bum
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right up in the air so what we're doing here is we're basically we've done we've
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bent over to stretch our hamstrings now we're coming up from underground so we're creating this angle in our hips
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before and then just straightening our knees opening our knees up to get us into this position so what we're essentially doing is
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they're taking the hamstrings from the other direction so instead of coming from straight and bending down we're coming from trying to
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already compress here and then straighten it up and it's stretching our hamstrings down the bottom of you that
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the insertion rather than the origin of the muscle okay right so next we're
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gonna do is we're gonna do our active mobility in our hips okay so we've kind of warmed up my hips
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a little bit into our shoulders afterwards so I'm going to do is against the wall gonna put the toe out in front of you
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like this okay one issue with the hips is actual actually active mobility rather than passive I mean both of a
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problem of course but this in particular is really good for improving the muscle activation around your hips so we're
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gonna start by handling hit by this toe in front of us we're gonna lift as high as we can in front of us like this and
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come down just to our tip toe okay we're not going to be swinging and leg behind us or anything
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just come straight out in front of us and stop here okay that way the muscles never really have a chance to use
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momentum to carry you around but this is good just like mobilizing the labor worth an active mobility working
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compression here in this directions would come up as high as possible what I'm going to do is going to do 10 reps
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and on the tenth rep we're going to hold the ten seconds okay now my count for ten seconds is terrible so we'll probably end in more like twelve that's
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okay we're gonna go in three two one we go one two three four five six seven
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eight nine and hold ten nine eight seven
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six five four lift it up three two one
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good alright now we're going to come power to the side so we're going to come out this way the way we're going to do
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this is because this is going to impede our movement we're gonna put our hand in front of our pelvis hold yourself up
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against the wall again but out to the side on your tiptoes and it's straight outside mix what we don't be doing is
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kind of going like this but like swinging up in front of us a little bit when it comes straight out to the side up them straight out to the side okay so
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you should feel it around the back of your round your back and you round the top of your glutes as well as in your
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core in your side okay so again ten reps and the tenth we're going to hold it and three two one
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we go one two three four five six seven
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eight nine hold it one two three four
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five six mix up seven eight nine ten
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good alright last thing we're gonna do is behind us so I'm going to come forward a little bit exactly the same
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again on your tiptoes just haven't hang in front and we're going to go in three two one
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we go one two three four
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five six seven eight nine and hold it
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one two three four five six seven eight
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nine ten good right now we can do the other side so and the wolf front of us
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hand on the hips again and if you go one two three four five six seven eight
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I'm so over nine I hold it one two three
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four five six seven eight nine ten right
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out to the side the reason after like six or seven intended to raise games because generally your muscles get a bit lazy
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after all though when you're doing isometric which is a hold so you start quite relaxed and relaxing relax
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so just trying to lift again make sure you reactivate and send all the signal back for your muscles she make the most
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out of it I'm gonna go that flow again sideways and then from your pelvis and one two three four five six seven eight
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nine and hold it two three four five six
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seven up eight nine ten and down alright
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and last one is behind us from there straight into it three two one here we
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go one two three four five six seven
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eight nine and hold it one two three
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four five six seven up eight nine ten
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but that's dead for active mobility about hips we're doing quite well the time so next
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what we're gonna do is we're going on to the bull we're gonna do some nice stretching in our in our hips and in our
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shoulders as well and a bit of spying movement - all right right guys so the first thing that we're going to do is
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down the dog into an upward facing dog or Cobra so what we're going to do is
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we're gonna start in this position we don't need to worry about having our feet flat in our down the dog can meet
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up on our toes kinda hands forward we're going to be quite long in this position we don't be super short like this you
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know down dog you can be out here somewhere because we're focusing on this part of our body how high our shoulders
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so what we're going to do here is we're gonna keep our bum up in the air and we're gonna try and get our head through
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our hands towards the ground okay and what we're looking for is a nice up made
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between our hands put about shoulders up to our hips look at the whole of this
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then we're going to come up relax the shoulders a little come through a plague
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or a push-up position then we're going to take our hips down to the ground and tuck off the under ok what we're going
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to do here in this position up at the ceiling but before we do that we'll slide our hips forwards so we're here
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we're quite relaxed and I hips on a slider hips forwards it towards a hand and look up at the ceiling okay hold
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your shoulders back you're probably feeling a little bit of tension your mid and lower back
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and I got toes back hold up I'm going to come back through this way back into our
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downward dog remember pushing our hand head through our arms forcing our
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shoulders open and they're aiming to get our head towards the ground it's Rob is
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he going to be a little bit closer together this time because we do a hip slide that's okay
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and back up through the push-up position into Cobra turn V under and slightly
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hips in shoulders back nice and proud eyes on the ceiling so having your hat
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and your feet turned under like this is really good for your ankles as well this is something I've really struggled with
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before like I mentioned if you agree can do this with my feet actually have them
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in a straight line it's called plantar flexion and this is a really good way of encouraging your
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champ knew about put too much pressure on your ankles right so that's it
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starting off our shoulders actually because it puts a lot of pressure on my shoulders actually going to give them a
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little bit of a rest now I mean our back to our hips so what we're going to do is going to push our hips out to the side
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like this nice and wide and come down
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onto our forearms that is alright the position we want to be in is to have our
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knees and our hips in line so we don't be putting too buff fluids or too far back gonna stay here is why it is
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possible you can do this on a yoga mat or I generally use a towel because I just don't have it yoga mat right now I
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don't have it so I'm just bruising my knees instead and it's alright can the whole pants
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you can come up onto our farm so we're gonna push up so our arms are nice and
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straight we're on our hands we're gonna be sticking out them out as well to make sure stretching in our hips
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chest up nice and proud head up I call this the that the one on our forearms is
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called a froggy kind of position this one I call the pit up for obvious reasons can I hold this
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[Music] deep breath we can slide a little bit
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further as you exhale
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okay now we're going to come back down onto our forearms I'm going to take one leg I'm going to do my right first right
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leg out we're gonna slide up hook down
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pushing off it outside relax your
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muscles use your feel them to switch off after about 20 seconds when you do that I'm
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gonna take a deep breath in and as you exhale try and slide it out a little bit
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further it's never going to look like you got much further but you will feel the difference okay I'm going to come up
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onto our hands nice and straight in a pin up
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deep breath should excel time slide a little bit further hold this position
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ooh if you saw that but my call just turned off and put it now we're gonna
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switch sides you're gonna take on that leg out down on our forearms stretch it
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right out muscle switch off
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deep breath in and then as you exhale to slide in a little further again it's
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never going to look that much but you should feel the difference when you give it that extra dip it's life we're gonna
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come up onto our hands and a pin up
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deep breath a single lava
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wrestle normally now we'd actually turn this into a straddle split but we're not going to do that here what we're going
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to do because of the time there is we're just going to move on to more hip stuff so we've done sideways I'm going to do
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front to back so we're gonna start here one roughly ninety degrees in our knees
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here a nice line for my for my leaning off our back knee up to our shoulders
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here nice straight line here ninety degree C I'm going to the greaser the bottom can either start leaning forward
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don't look too close back here I reckon it's good shoulders up
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I'm gonna do is put our hands up above our head nice and straight I'm gonna lean forwards push my hips down to the
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ground and what we want to do is essentially bring that hip hips in contact with our heel then we keep off
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flat on the ground I'm gonna lean back so we're looking up at the ceiling
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deep breath in and exhale sink a little
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further okay back at 90 degrees
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welcome to do now is I'm going to sit back a little bit so we got hips back I'm gonna put our hands as far forward
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as we can straighten out our front leg okay here are my width is over our back knee on our back leg not putting boats
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away from here and what that allows us to do is a keep this straight without stressing our muscles too much that
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allows us to lean forwards and focus on stretching as far forward as you can like with our forward into the beginning
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when I try and be quite straight when I focus on stretching for my hips obviously our back is going our spines
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going to collapse so don't stress out there too much we're just talking to be going straight down
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at this when we're trying to stretch forwards also one really important thing
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here is not to judge yourself and how far you can move your mobility based on what I could do
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I've been doing stuff like this for quite awhile about six years I guess so
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my mobility although it was terrible when I started it was obviously improved quite a lot since then so one thing to
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bear in mind is just as I can bend over I can bring my head down knee or whatever doesn't mean you're actually
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expected to do so as well you only go as far as you can and over time you look at the tool improve
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okay so we've come back up onto our front leg back into our lunge position now we're going to do is take our
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forearms I'm going to come down low to the ground to our side we're going to keep up flat I'm gonna have to lean forwards a little bit here to bring
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ourselves down but what's really important is that we keep I need quite tight for body to press in you should
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feel this underneath your front leg inside of your leg but here
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deep breath in and exhale from sink a little bit further
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okay it's two more to go on this thing it'll switch sides we're gonna come to sort of pigeon pose so we're gonna start
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by bringing our front knee hands down in front front knee into our back spoke foot sorry into our back knee and then
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we're gonna stretch power I'm trying to bring our foot up in front of us like
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this so we've got one hand on our front foot and the other hand on my front knee okay when we're in this position we can
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have a chest up shoulders back if you struggle to get the foot out and up to put handle you don't way you can
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obviously be in like this but we want to try to stay upright and having your
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hands on down like this is gonna help you everything in a fixed position so it's not sliding around on the floor you
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want it chest up and your shoulders back a little bit nice and proud proud pitching and we're trying to just slowly
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sink that hips towards the ground it's going to stretch out your glutes which is your pump muscles keep nice and
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upright the wall up right you are the more you're gonna feel it so stay up nice and proud of your shoulders back
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and a deep breath in we're gonna try and sink a little further okay now what
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we're going to do in this position is gonna end at our elbows and our hips we're going to fold forwards I'm gonna
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try to bring our head down towards the ground is and a hold this time
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turn the glue switch off wait those muscles to relax
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nice deep breath in exhale good pickup
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okay now going to switch sides I'm going
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to go for the same sequence again on the other side make sure look good 90
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degrees and your front leg and your back mean I'm gonna start our hands up above
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our head as before we're gonna bring our hips down towards up front heel I'm
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gonna arch our back and look at them see it
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okay deep breath in and breathe out
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become now if you remember we're going to try and straighten that my friend I'm
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going to sit back onto our back leg and this straight up my front making the reach as far forward as you can of duis
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with injuring for my hips as far as possible so bringing our hips a bit lower and stretching it forwards came on
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a frantic straight I'm going to pull out toes or front toes back towards our
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chest tonight hamstrings relaxed
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deep breath in and exhale try seeing a bit lower try to stretch a bit further forwards
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back up into my lunge position I'm going to bring our forearms down onto the ground front flip remember to keep up
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medium type of our body here
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deep breath in and as you exhale try to stretch a little bit further down
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okay so now if you remember going into that pigeon post I'm gonna bring our front foot down to a back knee this is
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our starting position you slide that foot out we're gonna put that in front of us like this
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slide back and then I put hand only need sit up nice and proud shoulders back
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chest up head up
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and a deep breath in I'm trying to sing a little huh
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so he ever going to be tiny little increments don't worry about that and it good switch off try and relax though
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it's always a bit of a battle when you're stretching because the muscles are like holding on for dear life so
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they're going to try and stay tight it takes about 20 seconds usually for them to actually be able to start switching
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off which is why it's one of the reasons it's important to stretch it so long next we're going to fold forwards
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bending our knee elbows sorry folding our hips doing our head down towards the
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ground nice deep breaths
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deep breath in and as your excel trying to sink a little bit lower
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and if you go so normally after this
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would actually do the Front's but as well on both sides again we're not gonna worry about that today because there's
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kind of an advanced thing to be doing of a straddle and a front split so I wouldn't recommend just diving into it
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what we're going to do instead is work back to our shoulders so what we're going to do here is you're gonna stop on
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our knees like this and what we're gonna aim to do is get our chest and our hands
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out on the ground a predator so our arms flatten our chest down okay so we're gonna come down like this to notice back
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a little bit I think stretch out to my chest and touch the ground okay hold
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this position
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okay well do do now is gonna push up my fingertips to lift our arms up off the
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ground I'm kind of touching it was like
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and let's give this slide I'll come back I'm gonna try and keep our hands almost
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fixed in position so as we come back we really gotta make our shoulders and stretch out our laps
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and here that car okay so a couple more things quickly for us fine I'm gonna
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start sat down like this you're gonna lean back onto up sort of laying down
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what we're gonna do I got to come up a bit of an angle gonna have our hands up in line hands up the mine about chest so
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they're not completely raised up here down a little bit just so we have a nice stable position we got our legs up to 90
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degrees like this and what we're going to do is that our legs come down to one side
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technically heard that that's my back clicking since it here for a second okay
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go back up the other side down the other way oh that's nice so what we want to be
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doing here wearing this position is we want my shoulders to remain on the ground especially the side of it going
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down do so for me on the left side here my right our shoulders trying to pull up off the ground got to be strict and
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disciplined in keeping that flat on the ground going to go back to the other side to get left side down on the 1i right that's it hope you know clicking
36:27
this time and back up for the last one
36:34
back over to the other side
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and it again gets it up what we're gonna
36:50
do here is we're going to take our right foot when you go behind our left knee
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like this okay what we're going to do is take our elbow and spin around and take
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our right elbow connect on the inside of our right knee I'm going to turn on our
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shoulders our chest up take your left hand out behind us like this okay we're
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going to keep our chest up try to get a handle to the ground and we're trying to
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keep up and open when you do this is better to look away from you so try and
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look behind you of you your left shoulder your chest up nice and proud
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cuz in the middle suicides so take my left leg put the left foot behind my
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right knee elbow on the inside I'm gonna turn out keep my head up chest up nice
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and proud you can look over the opposite shoulder
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good that's taking for us I'm just going to do our wrists so again start on my
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hands and knees to my fingers pointed out to the side at this it's going to rock left to right nicely well as you're
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doing this I just want to say thanks to my protein that helped me put this together thanks for having me on flip
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your hands over like this so your fingers pointing out to the side and your palms are facing up and if you can
38:52
just a little rock back and forth again you can always find me out more than lifting more than lifting calm we're
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teaching people calisthenics and gymnastic style training techniques like this last one palms down fingers towards
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our knees and we're just going to sit back onto our heels like this otherwise
39:17
thanks for joining me don't forget to subscribe to my protein for more training tips and all sorts and
39:24
I'll catch you in the near future if you
39:29
have any questions leave them in the comments below I'm happy to help out with anything and relax your hands all
39:37
right guys that's it for this quick mobility workout checking out more than they do never ever more calisthenics training tips otherwise I'll catch you
39:44
soon keep in touch with ourselves
39:54
you
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