00:00what's up everyone welcome back to another video on juice and toya welcome back today we're taking
00:18you all through a 10-minute lower body recovery stretch this is gonna be a great stretch that you
00:22can do on a recovery day to get some blood flowing or you can also utilize this as a warm-up before
00:28a lower body day as well oh yeah for the stretch format we're taking you through six stretches
00:32some will be left to right we're going 50 seconds of that stretch and then we'll give you a 10-second
00:37transition period to move on to the next one we'll repeat this all the way throughout the
00:40stretch and we'll give you some audio cues throughout this recovery session just to make
00:44sure you're feeling it in the right areas all right so we're going to roll right into it let's get into
00:48it let's get it with this stretch focus on keeping your hips forward as you transition from the front
00:54to the diagonal motion you should feel a great stretch in your hip flexors here as you go
00:59throughout each of these stretches be sure to focus on taking deep breaths you'll exhale as you go into
01:04the stretch and then you'll inhale as you release each stretch
01:34the stretch and then i'll take you out of it at the end of the stretch so you'll have to
01:49to the stretch and then you'll take a short break of your hip flexor and then you'll be right to the
01:52stretch of the stretch for four you'll have to wait for the stretch, back to the stretch for your
02:57Next, we're going to stretch our quads by pulling the bottom foot toward our glutes in a half-kneel position.
03:03You can use a wall or anything near you for more stability.
03:06If you have any knee sensitivity, feel free to roll your mat two to three times over for more cushioning.
03:27We're going to stretch our quads by pulling the bottom foot in a half-kneel position.
03:33We're going to stretch our quads by pulling the bottom foot in a half-kneel position.
03:39We're going to stretch our quads by pulling the bottom foot in a half-kneel position.
03:47We're going to stretch our quads by pulling the bottom foot in a half-kneel position.
04:52Next, we'll open up the hips in a plank position with one foot near our hands.
05:01The goal is to keep the back leg straight as we shift our hips toward the floor.
05:05We'll return back to the plank position before switching sides here.
05:38Next, we'll stretch our inner thighs as we rotate our leg to 90 degrees in a half kneel position.
06:02We'll keep our hips forward as we actively shift our weight from side to side.
07:32Next, we'll stretch out our calf muscles with one foot cross behind the other.
08:00And we'll push the heel toward the ground as we shift into a pike position.
08:04We'll return back to the plank position and alternate sides.
08:38Next, we'll do an active straight leg hamstring pull.
08:59We'll bend the knee to release the tension, extend the knee back at the top, and then
09:03slowly return to that starting position.
09:06We'll alternate sides and stretch both hamstrings.
09:36Lastly, we'll stretch out the outer hip by bending one leg at 90 degrees, rotating the
10:01knee across the body with one hand as we aim to keep the opposite arm flat on the surface.
10:06We'll hold for a few seconds and then alternate sides here.
10:08You may even feel some tension relief in your lower back here.
10:44And that wraps up the 10-minute lower body stretch.
10:48All right, everyone, that wraps up the 10-minute lower body stretch.
11:08Hopefully, you feel a little bit more open and fluid throughout the lower body, and this
11:12is a great stretch that you can do daily if you're really tight in those lower extremities.
11:17And feel free to repeat this a few times if you want a longer stretch, or you can pause
11:21the video at any time if you want to hold a particular stretch a little bit longer.
11:25Oh, yeah.
11:26So if you enjoyed this stretch, please give us a thumbs up, and be sure to subscribe to
11:29the channel if you haven't already.
11:31We have even more stretches and mobility routines on the channel, so go check those out.
11:35And if you want even more content from us, check out the Juicy Toya app.
11:39We have more stretches, workouts, nutrition, and pretty much everything you need to take
11:43your fitness up a notch.
11:44So we'll link that down in the description.
11:46We thank you for joining us for this little recovery day.
11:49You know we'll see you at the next one.
11:50We'll see you at the next one.
11:51Peace.
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12:18Peace.
12:19Peace.
