Here is a concise summary of the 15-minute whole body stretch routine:
**Duration:** 15 minutes
**Objective:** Increase flexibility and mobility, reduce stiffness
**Routine Overview:**
1. **Neck Rolls & Standing Stretch** (0:00 - 0:38)
* Loosen neck, stretch hamstrings
2. **Downward Dog, Push-Up, Cobra** (0:38 - 2:35)
* Stretch entire body, shoulders, chest, stomach
3. **Mat Exercises** (2:35 - 7:36)
* Shoulder and chest opener
* Lunge position for flexor stretch
* Pigeon position for glute stretch
4. **Seated and Forward Folds** (7:36 - 11:27)
* Stretch hamstrings, back, and sides
5. **Butterfly Pose & Pretzel Stretch** (11:27 - 14:10)
* Inner thigh and hip mobility stretches
6. **Lower Back and Final Stretches** (14:10 - 15:00)
* Lower back roll, cat-cow for spine mobility, and core engagement
**Tips and Variations:**
* Breathe deeply throughout
* Modify stretches as needed (e.g., bend knees, use support)
* Suitable for daily stretching, pre-bed, post-workout, or morning wake-up.
Here are the key facts extracted from the text, each with a number and in short sentences, excluding opinions:
**Routine Details**
1. The routine is a 15-minute whole body stretch.
2. The routine aims to increase flexibility and mobility.
3. Exercises (except the first one) are done on a mat.
4. Each exercise (except the first one) is held for 30 seconds.
**Exercises and Poses**
5. The routine starts with neck rolls while standing.
6. A downward dog pose is held, followed by a push-up and Cobra pose sequence.
7. A twisting exercise is done on the belly with arms at a 90-degree angle.
8. A lunge position is used to stretch flexors and thighs.
9. A pigeon position is used to stretch the buttocks and tie.
10. A forward fold is used to stretch hamstrings.
11. A side reach is done with feet wide apart.
12. A butterfly pose is used to stretch the inner thigh.
13. A "pretzel" pose (lying on back with one leg over the side) is used to stretch the lower back and hip.
14. Rolling on the floor is used to stretch the lower back.
15. Cat-cow poses are used to work on spine mobility.
16. A final exercise involves squeezing the tummy and drawing the navel towards the spine.
**Miscellaneous**
17. The routine can be done daily, before bed, after a workout, or in the morning.
18. The entire routine lasts approximately 15 minutes.