Welcome to Yahoo Lifestyle's exclusive two-week New Year workout series with Sweat trainer Kelsey Wells. These workouts will take you less than 15-minutes! Quick and simple to follow so it won’t take time out of your busy holiday season.
This 5-minute stretch is inspired by Kelsey's recovery sessions featured in her PWR programs in the Sweat app.
This Full Body Session is recommended to complete on day 5 of both week one and week two of the 2-week workout plan to help release muscle stiffness and tension from consecutive days of exercising.
Stretching and recovery sessions are an important part of any comprehensive exercise or strength training plan.
"This workout is designed to help you release your muscles after all the hard work you’ve put in this week," Kelsey tells Yahoo Lifestyle.
"Rest and recovery is equally as important as exercising because without it our bodies can’t properly reset. Not only will these sessions help you heal and repair your muscles, but they can also help reduce your risk of injury.
"So when you are creating your 2022 health and fitness goals, remember to always give back to yourself and your progress by incorporating a stretching session."
Day 5: Full Body Stretching Session
Pecs - 30 seconds
Plant both feet on the floor hip-width apart. Bring your hands together behind your body and interlace your fingers. Gently extend your arms and pull your hands away from your body. This should cause your shoulders to retract and open up your chest.
Quads - 60 seconds (30 per side)
Plant both feet on the floor slightly further shoulder width apart. Bend your right knee and bring your foot back directly behind you so that you can hold it with both hands. You should feel a stretch in the front of your right leg.
Hold this position for the specified amount of time. If you’re struggling to balance, focus on a spot directly ahead of you or extend your left arm. Repeat with the left leg.
Hip Flexor - 60 seconds (30 per side)
Step 1: Begin in a kneeling position on a yoga mat. Release your left leg and take one large step forwards so that you are in a low-lunge position, ensuring that your left knee is not further forward than your toes. If it is, then you will need to take a bigger step forward.
Step 2: Keeping your torso upright, push your hips forwards so that you feel a stretch along the front of your right leg.
Step 3: Hold this position for the specified amount of time, breathing deeply throughout. Each time that you exhale, use your abdominals to tuck your pubic bone towards your belly button to increase the stretch.
Glutes - 60 seconds (30 per side)
Step 1: Place both hands on the floor slightly further than shoulder-width apart and both legs together behind you, resting on the balls of your feet.
Step 2: Release your left leg, bend your knee and place it behind and to the left of your left wrist. Rest your left shin on the mat, ensuring that your foot remains flexed. At the same time, place your right knee on the mat, untuck your toes and lower your hips towards the floor. Maintain an upright position.
Step 3: Hold this position for the specified amount of time. Each time that you exhale, sink further into your hips to increase the stretch, ensuring that your hips remain level. Repeat this stretch on the other side.
Cobra - 30 seconds
Start by lying flat on your stomach on a yoga mat, resting your forearms on the mat on either side of your chest. Press your forearms into the floor and slowly elevate your chest off the mat. Draw your shoulder blades down and back while ensuring that your head is an extension of your spine.
Lats (Child’s Pose) - 30 seconds
Starting on all fours on a yoga mat, ensure that your knees are below your hips and your hands are below your shoulders.
Draw your glutes towards your heels and lower your torso towards your thighs. At the same time, extend your arms along the mat, resting your head on the mat between your arms. Draw your shoulder blades down and back.
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