[[Habits & Longevity (Anti-Ageing) Playbook]] [[Sport & Exercise Playbook]] If you are looking for selected stretching/mobility/yoga exercises or quick 2 to 20 min videos, you're in the right place. # Why stretching? Major stretching benefits: - Increased movement efficiency - Decreased risk of injury - Increased blood supply and nutrients to joint structures - Increased neuromuscular coordination - Decreased risk of low back pain - Reduced muscular tension - Improved balance and postural awareness - **Resource: [Builtlean](https://www.builtlean.com/2011/05/25/basic-stretching-exercises-routine/)** # When & How to stretch? - Ideally everyday. At least once a week. - More details: [Stretching and Flexibility: How to Stretch, When to Stretch](https://www.webmd.com/fitness-exercise/features/how-to-stretch) # Best & easy stretching & mobility exercises ## List of good exercises - [7 Best Stretching Exercises (5-Minute Flexibility Routine) - BuiltLean](https://www.builtlean.com/basic-stretching-exercises-routine/) 1. Hamstring Stretch 2. Butterfly Groin Stretch 3. Lying Hip Stretch 4. Lying Quad Stretch 5. Calf Stretch 6. Shoulder Stretch 7. Triceps Stretch - [Best Stretching Exercises for Everyday Flexibility | BODi](https://www.beachbodyondemand.com/blog/best-stretching-exercises) - **Cat-cow** ![[Stretching - Cat-cow.png]] - **Reclined figure 4 stretch** ![[Stretching - Reclined figure 4 stretch.png]] - **Spinal twist** ![[Stretching - Spinal twist.gif]] - **Bridge** ![[Stretching - Bridge.png]] - **Shoulder roll + [Chest Stretch, Pectoralis + Deltoid - Active Isolated Stretching](https://www.youtube.com/watch?v=SYeGTf8AtAk) ** ![[Stretching - Shoulder roll.gif]] - **Anterior and posterior shoulder stretch** ![[Stretching - Anterior and posterior shoulder stretch 1.png]] ![[Stretching - Anterior and posterior shoulder stretch 2.png]] - **Standing quad stretch** ![[Stretching - Standing quad stretch.png]] - **Standing forward stretch** ![[Stretching - Standing forward stretch.png]] ## Good stretching videos - Good videos - [15 min - Essential Post-Cycling Stretches for Cyclists - YouTube](https://www.youtube.com/watch?v=xfOhLDNK0-M&ab_channel=ChainReactionCycles): also relevant for non-cyclists - [No-Equipment ATG Flexibility Routine - Kneesovertoesguy - YouTube](https://www.youtube.com/watch?v=DT8sMwLmcLc&ab_channel=TheKneesovertoesguy) - 0:00 Couch stretch (60 seconds) ![[Stretching - ATG 1 - Couch stretch.png]] - 3:31 Elephant stretch (20 reps) ![[Stretching - ATG 2 - Elephant stretch.png]] - 4:40 90/90 stretch (2 x 20 reps) ![[Stretching - ATG 3 - 90:90 stretch.png]] - 6:46 Inner thigh stretch (20 reps) ![[Stretching - ATG 4 - Inner thigh stretch.png]] - [The 10 Mobility Exercises I’ve Done Most Over The Past 10 Years - YouTube](https://www.youtube.com/watch?v=3U22w013uQY) 1. ATG split squat 00:40 2. Seated good morning 04:30 3. Romanian deadlift 09:00 4. Incline back extension 13:37 5. Pancake cable row 15:42 6. Pigeon stretch/back extension 18:37 7. Couch stretch 22:30 8. Calf raise 27:15 9. Tibialis 28:22 10. Seated calf raise 29:51 - [25 Minute Beginner Flexibility Routine V3 (FOLLOW ALONG)](https://www.youtube.com/watch?v=OjcN6RzWFWs) - [20 min - Total Body Stretching Routine - Flexibility and Relaxation](https://www.youtube.com/watch?v=iGqB-y2YI88 ) - [2 min - Shoulder Dislocation Mobility Drill: Two Minute To-Do](https://www.youtube.com/watch?v=02HdChcpyBs ) - Good channels about mobility - [The Kneesovertoesguy - YouTube](https://www.youtube.com/@TheKneesovertoesguy/videos) - [MovementbyDavid - YouTube](https://www.youtube.com/@MovementbyDavid) ## If you're more into Yoga: Good yoga videos - Good yoga videos - [10 min Morning Yoga](https://www.youtube.com/watch?v=JalSu1XAz-w) - [10 min Yoga Flow Sequence](https://www.youtube.com/watch?v=D9q5WsMk4ro ) - [15 min - Yoga For Flexibility - Beginners Full Body Flexibility Training & Low Back Stretches](https://www.youtube.com/watch?v=0k37Qv8iyJg&list=PL5j31zuP4KVSjzGtYBvbmhz8mdZfiiV25&index=27&t=0s) - [25 min - Beginners Flexibility Training - Full Body Yoga For Flexibility, Low Back Stretches](https://www.youtube.com/watch?v=aeMRvNWiZ6M) - If you have back pain (or want to avoid it) & want to improve posture, stretch to strengthen back: - [20 min video - Strengthen Back Muscles with Yoga](https://www.youtube.com/watch?v=POSWXpJB5sY )) - [[Posture & Ergonomics - How to improve your posture]] - Good yoga channels - [Yoga with Kassandra - YouTube](https://www.youtube.com/user/yogawithkassandra/videos ) - [Boho Beautiful Yoga - YouTube](https://www.youtube.com/@bohobeautiful/videos) - [SummerGirl Fitness - YouTube](https://www.youtube.com/@SummerGirlFitness/videos) - [Sanne Vloet - YouTube](https://www.youtube.com/@SanneVloet/videos)