15 MINUTE STRETCH SESSION - NO EQUIPMENT NEEDED! Kendrick Lamar Edition.

The next 15 minutes will change your life

I guarantee it. Hi, I'm Preston. Let's stretch for the next 15 minutes

We'll get right into it. The world's best stretch. We'll start from all fours

All you will need is a mat. Take your left hand behind your neck

And let's twist left elbow to right. and then extend left arm up to the sky

We'll do one more on this side. Left elbow to right. Left arm up to the sky

Maybe look at your hand, twirl it around. Let's do the other side

Right hand on the nape of the neck. Right elbow to left

You twist and then you open. Let's do one more Right hand

To the neck twist And Open Nice work Runners lunge

We'll do both sides Let's take the right Let's come to a plank first of all

Let's take the right foot Outside of the right hand Left leg is nice and long

Right knee is bent We're just going to hold this maybe little movements here getting nice and deep into that right hip right inner thigh then let's take that

right foot back to the plank once again left foot steps outside of the left hand right leg nice and

long left knees bent and we might want to shift if that feels good to you

Nice stretch for the left hip, left inner thigh. Five more seconds

And then let's stretch out our hamstrings. Nice work. Hamstring stretch. Let's sit up nice and tall legs, nice and long

Reach up to the sky and reach anywhere along. your legs, rounding your lower back, stretching out your hamstrings

A nice little hamstring, lower back stretch

Maybe come up, take a little breather, reset, and let's try to get a little bit deeper

forward round your lower back grab anywhere on your ankles feet whatever

nice work hip flexor stretch up now let's do this by doing like a frog or stretcher stretch I

think that's a good one for today so we'll come to kneeling we'll kind of

widen our knees as far apart as feels comfortable. Then we place our hands on the mat, maybe walk our hands forward

maybe make our knees wider, maybe drop our torso to the mat

So from the side view, it looks like this. My knees are a little bit wider than the mat

My legs are parallel with my knees. Walk my hands forward a little bit and just drop my torso down Maybe walk my hands forward a little bit more Maybe widen my knees a little bit more maybe rock forward and back stretching out the hips here

Also a nice inner thigh stretch. Feels great. All right, butterfly stretch, more inner thigh work

That is good news for me, because all of that is very tight

souls of the feet come together you sit up nice and tall

you walk your hands forward grab the tops of your feet with a nice flat back shoulder blades squeezing together

you hinge forward at your hips nice straight back maybe take a nice deep breath come out of it a little bit

and then get right back into it maybe even deeper than you just did

It doesn't look like I'm hinging forward very much, but man, do I feel a good stretch in my inner thighs

Feels good, man. Lower back also, my lower back is so tight

My inner thighs are so tight. Child's pose, no, not child's pose

Forearm stretch. Then child's pose. for us who have been typing all day

arms out straight palms up to the sky left hand grabs the right

gently pull back on those right fingers top of the or bottom of the forearm stretch

and then let's flip it on over palm facing down left hand grabs the right fingers once again

top of the right forearm stretch let's do the other side palms up right hand grabs the left fingers gently pull back bottom of the left forearm stretch let's flip it over left palm facing down

right hand grabs the fingers top of the left forearm stretch nice work child's pose up now let's do this

From all fours, widen your knees, wider than your hips. Toes are touching together in the back

You shift your weight back. You reach forward. Keep on reaching forward

Try and drop your torso in between those thighs. Try and push your weight back to your heels as you reach forward still

and you just take a few breaths here maybe walk your hands to one side of the mat

little child's pose with a side body stretch walk your hands over to the other side of the mat

all righty then Seated Side Body Stretch, we'll get a little bit more of that in, why not

Seated, cross-legged, raise your arms up to the sky, let your right hand fall to the mat, right forearm, right elbow, left hip stays on the mat

bend over to the right, look up, and then let's come back up to seated, raise your

Raise your arms up to the sky once again Left hand left forearm left elbow right hip stays on the mat as you bend over to the left Baby look up at your right hand

And then, let's come back up to see. I see what's coming up next

It's a neck roll, so we could just stay seated like this. Let's get ready for some neck rolls

Nice and tall shoulders down and back. Let your head drop to your chin and then make some big circles in any direction you want

Do it slowly. Big circles. And then we'll do one more big circle in this direction

And then we will reverse that direction. Reverse over to the other side

Nice work. Keep it going. We'll do one more in this direction

Nice big neck roll. Great job. Up next, we have a downward face

facing dog. Come to your hands and your feet quadruped position. Curl your toes under

Lift your hips up to the sky. Your end downward facing dog

Maybe pedal your feet out. One at a time. Nice and slow

Biceps are next to your ears. Your hips are up to the sky

Let's raise both. heels up nice and tall and then place both heels down on the mat a little calf stretch you continue to walk it out

maybe twist your torso a little bit as you pedal it out five four three three two

two and one. Come back down to all fours where we'll do cat and cow

So from all fours, you push them out of way, you round the back for the cat

Let's shift our weight back towards our heels a little bit. So we move in our cat and cow

then come back to all fours, drop the stomach, look up for the cow

So for the cat, you round the back, I'll push the mat away, maybe shift your weight back towards your heels a little bit

And then come back to all fours. Drop the stomach look up for the cow

Just keep that going at your own pace. When you do this, you get blood flow and nutrients to your interverteable discs

So this is great. If you have herniated disc, bulging disc, aggravated discs, or normal discs

It's for everybody. Lying twist. I love this one too. Come down, feet on the edges of your mat, arms out to a tee

Let your legs fall over in one direction. Knees close to the mat as you look over to the other

Lying twist. And then let bring our legs back up to center Let your knees fall over the other direction

As you turn your head to look over the opposite shoulder. And we just hold that and breathe

Keep it going. Keep that deep twist. Legs back up the center

Chest stretch. Let's come up to a seated kind of, leaning back

Hands behind your waist. Kind of retract your shoulder blades together as you look up

stretching out your chest, your shoulders, maybe bend your elbows to come out of it

and then come right back into it chest to the sky chest forward shoulders back looking up

feel free to come in and out of this maybe around your back

arch your back chest stretch All right, nice work

Upper back stretch. Here we go. Kind of like the world's best stretch

You come to all fours. Left arm up to the sky, then thread it underneath your right arm

Left shoulder on the mat. Right. Hand forward. Most of your weight

is on your left shoulder. This stretches out your upper back, your shoulder

And we just breathe. On your next exhale, let's walk your right hand back to center

come to all fours, right hand up to the sky, thread it through your left, right shoulder rests on the mat

walk your left hand forward. Nice work

Last stretch of the day, Shavasana, also known as corpse pose. That's where you just lie down on your mat

Arms by your side and you just rest. And that is 15 minutes of stretching

Thank you so much for joining me. I'm just going to stay here

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