🤯 INSANE Flexibility with This Surprising Routine! Full Body Mobility Workout Routine, 20 Minute! 😱

[Music] hey everyone my name is Ashley and today we'll be doing a Mobility stretch routine you don't need anything for this exercise so let's go ahead and get started if you're not in a place where you can do this video with me right now go ahead and add it to your watch later and join me whenever you can all right all right you guys this is a Mobility stretch routine so we will be using a lot of flowing fluid movement just to make sure that not only are you stretching but you're able to do full range of motion so don't worry we'll ease into it but let's get started with our arms and upper body I'm going to go ahead lift my arm up in front of me and press it all the way to the back up and over up and over I use my whole body to kind of shift me from side to side bending my knees just to give a nice soft flow to this motion big circles full range of motion and I'm going to go ahead and reverse it slowly coming up behind me pressing forward up and over go as slow or as fast as you want few more nice you guys now let's go ahead and reach over and through and over and center and over and Center over through Center I like to look up as I do this reach it as far as you can and before you go in make sure you're at your full range of motion over and come through look up and come through up come through up come through roll it up nice you guys soft little shoulder rolls come [Music] forward nice you guys let's Circle our chest and bring It Forward side back side all in one fluid motion I like to press my hands on my quads and press it Forward side back getting full mobility in that upper body you can look up and then in as you come in again keeping a gentle Bend in the knees using my whole body as I do this reverse it front side back side front side back side try to go as fluid as you can nice you guys roll it up I'm going to gently do some head swings but first let's just gently go side to side I don't want to hurt your neck so let's warm it up a little bit forward and back nice you guys all right anything else you need to do I'll show you one time what we're going to do we're just going to go down on one side swing it up down on the other side swing it up other side swing it up other side swing it up you can join me whenever you can we're going to make it a little harder here in a second I'm going to go right and left and all the way around back right then go left and right and all the way around back back to left and repeat and all the way around one more time and all the way around all right all right find your Center again find your Center feeling good all right let's go ahead and roll down from the [Music] head Palms on the ground Big Bend in the knees and stretch Big Bend in the knees and stretch repeat this keep going nice you guys last one now take one hand release it up switch release it up giving a nice twist in the back and opening that chest be gentle don't rush it nice you guys release and down last time one side other side nice let's go ahead grab hold of our elbows and do my favorite little swing I just love this so much because it reminds me where I'm holding tension usually when I start to swing I release my back a little more my neck a little more my shoulders and I'm like oh wow I was holding on to some tension there all right back to neutral come up and bend the knees down I open up my toes to face the corners come back up and melt it down and back up melt it down and back up melt it [Music] down come back up this time don't melt down this time feet straight forward arm melt down is going to go watch one time down the knees look up then release the head come up this is very slow join me when you can bend the knees look up then release the head one more time bend the knees look up and release roll it up let's reverse it flap back down flap back back down and roll through your spine bend the knees flat back forward bend the knees roll it up last one flat back forward bend the knees roll it up nice you guys all right let's turn both toes towards whichever side you like and gently come down I'm going to go ahead bend the back and flex the front trying to lower my head I'm stretching out those Achilles and the calf and come back straight legs repeat this bend the back Flex the front head comes down stretch it up bend the back Flex the front release last time bend the back Flex the front release second side both toes facing the second Direction same thing you guys bend the back Flex the front head comes down and up Bend Flex head comes down up make sure you're breathing too two more times last one bend the back Flex the front come up nice you guys let's go back to that first side come down to a lunge stay up for a second I like to go back and forth drop that knee let's go ahead reach it up and come down try to put your elbows on the ground nice you guys you can always turn that front foot out to get a little deeper into the hip and again let's reach it up gentle twist nice you guys come up press up let's come through Center other side coming down forward and back look up knee down and twist bring it back to Center if you can gently place those elbows down if you can't maybe just lower your arms a little bit see how far you can go nice you guys again you can turn out that front foot to get an extra little opening of the hip nice and come up oh almost forgot let's do that little twist full range of motion coming back to Down release it up back to Center and roll it up let's come down I'm going to go ahead and just come onto my side like this and we're going to go ahead and pull the knee in in and come up release it down come in extend Up release it down one more time in and Up release it down let's reverse it bring the leg up knee and stretch it out and up come in release it out last time up and in relax it down nice you guys switching sides we're just getting full range of motion with that lower body here when you do it in a movement sequence it helps you for when you're actually in motion and make sure that you're not going to pull anything when that time comes if you're stretching in motion and down and in and up bring it down last one and in bring it up and down let's reverse it come straight up bring it in lower down come straight up bring it in lower down last one up bring it in lower down nice you guys all right let's go ahead and warm up those hips with some Mobility by just swinging them starting from the side both knees to one side swinging them open coming in open coming in this time bringing this one back slow as can be you can twist a little by Looking Back the opposite direction as your knees and this is meant to be done very slow twist very slow twist slow twist all right you guys couple more amazing this time when you go here let's lay back I Like to Swing From from the side onto my back and down you can always stay up on your forearms if this is a little too hard for you but I think this is one of the best quad stretches that you can get and a lot of the times when your quad is really tight it causes knee pain so this is just go-to Mobility stretch it's a little more stagnant than the rest but this one is essential sometimes I like to Pat out my hip flexor it's going to be okay and to come up I'm going to go the same way I came down rolling to my side lifting myself up back to center switch the legs and again opposite direction slowly walking my way to my back gently coming down be gentle with it because you don't want to tweak anything good morning hip flexer good morning quad my knees have always given me trouble so I am constantly stretching out my quads and that always seems to do the trick for at least my problems that I have with my knees so it's essential to me all right come back up the same way you came down nice all right you guys let's go ahead and come back up this time we're going to bring all of our weight here and we're going to pop it up and come down pop it up you can even try to let go for a second and come down pop it up come down pop it up come down woo you can try to balance as you do this nice and up strong supporting leg making sure that the foot is not going inward or outward it's staying flat toes spread open to help you balance up last one and up nice you guys making sure that back of the leg is strong and pulled up and also just making sure you're on your balance for the day finishing off with something a little tricky just to get you jump started you can always opt out of this one if you're about to go to bed cuz you don't need to be centered or on balance you're just going to lay down it's okay but this one is one I love to do just to make sure that I know where my Center is for the day woo see that's why it's a good one you can try to do the whole thing no hands it's a little harder see how my foot lifted up one more time there we go nice you guys all right gently roll it up and I'm just going to do last little pressing through the feet pressing through the feet if you walk a lot stand a lot for your work people neglect stretching out their feet sometimes you can bend both knees if you need a little bit more of a stretch in the feet don't neglect the cute little feet we don't want them to be hurting later on in life so always take care of them stretch them out and not just like this I also need to go over so it stretches out the front of my foot and the ankle and if you need to see that one more time I'm just putting my toe wrapping around the ankle and bending both knees and shake that foot out when you're ready and other side toe comes over the ankle and bend both both knees press those toes into the ground stretch stretch stretch out the front of the foot nice you guys Shake It Out Shake It Out nice you guys now you are all ready to jump start your day thank you so much for practicing with me today and if you liked my leggings in today's video go ahead and click the Shelf below to purchase one for yourself and don't forget to check out 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