10-Minute Full Body Stretch | Daily Routine for Flexibility, Mobility + Tight Muscles

Follow along with this 10-Minute Full Body Stretch Routine!
Add this full body stretching routine to your next active recovery day, or use it to cool down after a workout. These mobility exercises are designed to release low back pain, tight hips and tense muscles.
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✨ THE WORKOUT: 10-Minute Full Body Stretch Routine✨
► EQUIPMENT: No equipment needed, just your bodyweight!
👉 My oversized yoga mat is from Gorilla Mats (affiliate link): gorillamats.com?aff=5​​​
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
✔️15 Full Body Stretching Exercises
✔️ We’ll flow through the routine, holding each upper body stretch and lower body stretch for 30 seconds or more.
NOTE: I'll cue this in the video, but it's so important to ACTIVELY keep your body from tensing up as you hold each stretch. Focus on breathing into each stretching exercise, and think about "releasing" the tension in each muscle group to avoid clenching up.
►Workout Outline:
1. Plank Walk Out + Low Runner Lunge (hip flexor stretch)
2. Lizard Pose
3. Cobra Pose
4. Cat Cow Stretch
5. Down Dog + Reach Backs
6. Down Dog Hip Opener Kicks
7. Crescent Lunge to Warrior 1
8. Humble Warrior + Chest Expansion
9. Pyramid Pose (hamstring stretch)
10. Down Dog to Table Top
11. Puppy Dog Stretch + Frog Stretch
12. Scorpion Pose
13. Outer Glute Stretch + Spinal Twist
14. Lying Plow Stretch
15. Reverse Table Top
►TIME STAMPS:
00:00​ Workout Introduction
00:50 Full Body Stretch Routine Begins
11:20 Final Stretches
► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: spoti.fi/32fRMuK​
💜 Learn more about the benefits of a daily stretching routine and increasing your mobility in this post: nourishmovelove.com/10-minute-...
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⭐️ TRY more of My MOST POPULAR STRETCH + MOBILITY ROUTINES on KZbin:
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►10-Minute Upper Body Stretch -- • 10-Minute UPPER BODY S...
►10-Minute Hip Flexor Stretch Routine -- • 5 BEST Hip Flexor Stre... ​
►15-Minute Daily Mobility Workout (No Equipment) -- • 15-Minute Daily Mobili...
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#fullbodystretch #stretchroutine #stretching

[@elizabethwestlund9134]

Thanks you for all your amazing workouts!

[@nourishmovelove]

Thank YOU for putting them to such good use!

[@heleneir3861]

Hi there! I got here following your pregnancy program, after your short arms and legs 10 minute workouts (there was a link to this cool down) I really love your pregnancy program, would be super nice to have a pregnancy safe warm up and cool down in your collection too! Unfortunately this cool down had a few moves lying on the belly as well as a movement where you have to stand up too fast (I got very dizzy doing it!) I would love to know if you have warm up and cool down videos for pregnant mamas or if you could make one for us it would be absolutely amazing ❤️❤️❤️ thank you so much for all your great videos I feel so strong in these special times!

[@nourishmovelove]

You are one amazing and strong mama!!! I would recommend these -- www.nourishmovelove.com/home-workouts/?_sft_category=prenatal-yoga Keep up the great work!

[@peytonlbeyer]

My 4 year old walked in on me when I was folded up with my legs over my head. 😂 We had a good laugh.

[@nourishmovelove]

Haha! You are so awesome mama!

[@chadzturtledove]

I love all your new mobility videos, but this OG one is the one I keep coming back to over and over-sooo good!

[@nourishmovelove]

So glad you are loving the mobility routines! Keep up the great work!

[@traceywassenberg2337]

Amazing!!!! Just what I needed today ❤

[@nourishmovelove]

YEAH! Way to get it done!

[@ashleywhipp5536]

Love coming back to this video when I know I need a something full body but don’t want to think!

[@nourishmovelove]

Yes! I love having a follow along routine for that reason exactly!! Awesome work, Ashley!

[@sharonmaurice4876]

Hi there, would really appreciate if you could create a playlist for your barre workouts! 🙏

[@nourishmovelove]

Yes! We have one! You can find it here -- kzbin.info/aero/PLpa0d6IJAhbimjo5IY9FC3zMwyDTJaBD-

[@mfuriosa]

this video is making such a difference for my mental health on the days i feel a workout would be too much. thank you!!

[@nourishmovelove]

So glad this is helping you! Do your best and forget the rest!

[@tovameguira6381]

Loved this stretching routine! 10 mins is absolutely perfect. Thank you so much!💞. Btw I’m 15 and I love your workouts! 🤩

[@nourishmovelove]

One of the first to give this new stretching routine a try; so glad you liked it! Yes 10 mins is the perfect length! And I'm so glad you're loving the workouts -- come back for more!

[@tovameguira6381]

Cant get enough of this routine!! Hits the sweet spot after a sweatyyyy HIIT. I felt so light today and my body felt rly flexible thanks to all the stretches I’ve been doing from you. I do one video at least every day! 🙏🏼🙌🏽

[@nourishmovelove]

You're the best, way to keep crushing it!

[@a.f.c6601]

My body feels so much better post your intense workouts, now that I have incorporated your rest day stretches. You are a God send!🙏🏾💕

[@nourishmovelove]

You are so awesome!

[@janierodriguez3017]

So good! It’s great it popped up after the HIIT workout. No problem with your talking about labor pain in the hips. It’s real life. Lol 😂. Yes, more NML post workout stretching will be so good. Thank you 🙏🏽.

[@nourishmovelove]

Full body is stretch is needed! So glad you are understanding of the hip pain! Adding more stretching videos to the list!

[@francesgrullon5852]

WOW! This "hurt"! I need to practice this more un in able to do better! Thanks Lindsey!

[@nourishmovelove]

YES! Stretching is often an overlooked aspect of training -- keep coming back for more!

[@robinbird2927]

Felt so good after this. Very effective in a short time. Hit tight places I didn’t even know were tight. Thank u! Liked the slower pace.

[@nourishmovelove]

Yes, way to stretch it out!

[@meredithbroadwell4194]

This is the first video I've watched of yours! Saw you mentioned in the Risen Motherhood newsletter. I'm taking a break from my normal workouts after having the flu and pneumonia, and while dealing with bruised ribs... I couldn't do the stretches on my back, but otherwise was able to enjoy this with minimal modifications for my injury 😅 Looking forward to exploring more of your videos.

[@nourishmovelove]

AH love to hear this is how you found NML! I hope you are start feeling better -- it is so important to listen to your body and take rest!

[@georgetteschriefer7535]

Hi Lindsey. I have been doing so many of your strength and cardio , yoga and barre workouts. Love your workouts! Quick and powerful. You are so motivating. Your videos have helped me during the pandemic. This is the first stretch and cool down I have tried . Loved it. You are the best! 😊

[@nourishmovelove]

I'm so glad you are loving the workouts and putting them to good use! Keep up the great work and come back for more of our stretching workouts. You might also like this one -- kzbin.info/www/bejne/d2i0nHaLj7mSY6M

[@johng5295]

Thanks in a million. Great content. Awesome.Grade: A++💥

[@nourishmovelove]

Thank YOU for sweating with us! You are so awesome!

[@anissahernandez1226]

Thx NML and LB! Here’s to a great 2021!

[@nourishmovelove]

You're welcome! Yes, let's have some fun in 2021!

[@maribelrivas768]

I love this stretching video, will definitely do it again and again and would love to see more 10 minute stretches.

[@nourishmovelove]

I'm so happy you enjoyed it!! And noted! Thanks so much for giving it a try!

[@MichelleLarsen-iz6xv]

I 100% agree with you on the importance of deep breathing when things are uncomfortable or hard. I went into labor 8 weeks early with my first and was not prepared to give birth so early. I was so grateful for the breathing techniques I had learned in the birthing class I had taken the month before. When life (or your workout) gets tough, just keep breathing!

[@nourishmovelove]

So happy to hear you used my breathing techniques for your birthing journey! Congrats on your little one and I hope everything is going well! Keep up the awesome work mama!

[@MichelleLarsen-iz6xv]

@@nourishmovelove Thank you! Quick question for you: until when in pregnancy are glute bridges safe? Also, what is a good alternative exercise for glute bridges?

[@Ariana-pk6nv]

Wow. I've been doing your 30 day challenge and I can tell this will be quite useful! Thank you

[@nourishmovelove]

YES! So important to support muscle recovery, especially when we're challenging it with tough workouts!

[@Sara-fy7ft]

Great stretch after the Legs back biceps pyramid workout! Thank you Lindsey

[@nourishmovelove]

YES so great to stretch it out after heavy strength days like that! Awesome work!

[@tovameguira6381]

I think this is your best stretching videos!! I’ve done all of them maybe 10 times haha and this is the best one!! It’s just so well put together and full of good moves. Thanks so much! 🤩🙏🏼.

[@nourishmovelove]

WAY TO GO, Tova!! I'm so glad you loved this one, one of my favorites!

[@kellypantaleoni5166]

Stretching is my new favorite thing💖 Thanks for this!

[@nourishmovelove]

YES!! So important -- especially when we're challenging ourselves with intense workouts! Awesome work!

[@adleymchenry8622]

You super! That fact that you can talk while working out is amazing! Thank you so much, you're very motivating and I love doing this with you. ( only 14 ! :)

[@nourishmovelove]

Keep up the AWESOME work!! So happy you found your way here!

[@sylviawilson8503]

Thank you!! That felt awesome!!! 👏 👏👏

[@nourishmovelove]

Thank you for choosing to sweat with us!

[@johng5295]

Thanks in million.Great content.

[@nourishmovelove]

Thank YOU for sweating with us!

[@urvivyas4321]

This flies by! Perfect for end of a workout!

[@nourishmovelove]

Yes! You are so awesome!

[@hannahbeiro9348]

Love this stretch workout after cardio strength to finish the week! 👍

[@nourishmovelove]

YES! Way to stretch it out!

[@chantalsumiye1700]

Loved this. Exactly what I needed after the AMRAP yesterday 👍🏼👍🏼👍🏼 Thanks so much Lindsey. Ready for tomorrow.

[@nourishmovelove]

YES stretch it out!! Awesome work, Chantal!

[@kristinknepper4734]

I love this stretch, definitely need to do it more often! How about a foam rolling video too? Thanks Lindsey!

[@nourishmovelove]

Great idea!! Adding it to the list!

[@aishwaryaiyer9417]

love your workouts! the final stretch with the head hanging down makes me pukish. Any exercise to reduce nausea when the head goes upside down? I am a dancer and a postpartum mom, so want to learn how to reduce nausea for moves like these

[@nourishmovelove]

I would just keep your head in line with your torso and omit leaning the head back if it's bothering you! The stretch is still effective that way!

[@michelleivyknudsen]

So nice to stretch out those sore muscles!

[@nourishmovelove]

YES making that time for mobility + recovery is so important! Awesome work!

[@Ashley.doeyes.5477]

This is all i need ty girl much love

[@nourishmovelove]

Way to get it done!

[@mayyapopova7068]

This one is amazing! It is especially well after one of your strengths videos. Thanks Lindsey 🤗

[@nourishmovelove]

YES! I LOVE a good stretch after a tough strength workout! So glad you gave this stretching routine a shot and keep coming back for more!

[@MarciaRodriguezDiaz]

More of this pleaseeeee! Need it soooo much

[@nourishmovelove]

You are going to LOVE the routine dropping tomorrow!!!

[@feruzahijra5949]

Perfect stretching…. Really needed it after that kickboxing session. Week 2 Ready for you 🤩🤩😜😜

[@nourishmovelove]

So glad this was helpful for you!

[@dao9676]

MOST FAVORITE STRETCH ROUTINE EVER!! Thank you so much!

[@nourishmovelove]

YEAH!! So glad you love this one! Nice work!

[@courtneyshanahan8908]

Loved this stretching video! It felt amazing ! Thank you so much

[@nourishmovelove]

So glad you are loving this stretching video!

[@nikkishevitz]

Ok, loved this stretch, and your baby story! So relatable 😅

[@nourishmovelove]

So glad you loved this stretch!

[@tamikadeyo257]

This was a good stretch. I almost forgot about today. Seven days done. Woo hoo!

[@nourishmovelove]

I’m so glad you loved this one!

[@jackybrancken6313]

So impressed by these! As someone who stretches quite often I even learnt some new ones! Definitely a new favorite

[@nourishmovelove]

Love it!! So happy you loved this one!

[@annmarie2559]

Amazing stretching flow.. i do it every day ! thank you!

[@nourishmovelove]

I'm so glad you enjoyed this one!! AWESOME WORK! It's part of my daily routine too!

[@erikaeastcott6950]

I feel so great after those stretches, thank you ! 🙏🏻

[@nourishmovelove]

YEAH that makes me so happy to hear! Awesome work!

[@severomasut6801]

I definitely needed that stretch today, Lindsey. Thanks for sharing this 👍 💪

[@nourishmovelove]

Way to knock out this stretch routine! You are so awesome!

[@nourah8879]

Yay finally finished my first week 💪🏼 thank you 🙏🏼

[@nourishmovelove]

WAY TO GO!

[@harrietwilks5472]

this was amazing!

[@nourishmovelove]

Thank YOU for sweating with us!

[@lutfahfirfirey917]

Such a great Full body stretch. I feel amazing, and it's just what I needed 🤗👍🤸‍♀️

[@nourishmovelove]

Yes -- so important to stretch your body! You are awesome!

[@itsmykieee]

Looooved this

[@nourishmovelove]

Always appreciate a good stretch! NICE WORK!

[@Besho.99]

Hi Lindsey, I just completed your 4-week workout program and would like to know whether I should repeat it or choose another one? Btw your channel becomes my favorite one for a person who is too busy to go the gym like me can’t thank you enough Kisses from UAE 💋

[@nourishmovelove]

Way to crush the 4-week workout program!! I would recommend following along with our Strong 20 program -- www.nourishmovelove.com/strong-20/ OR get on our email list to get a new workout plan in your inbox every Sunday -- www.nourishmovelove.com/subscribe/

[@tovameguira6381]

I did this one+ the 10 min yoga stretch!! I was going to do a strength workout buuuuuut tomorrow is our soccer ⚽️ tournament!! 🤩. I wanted to be ready and mobile! Thank you so much!

[@nourishmovelove]

Yeah!! Good luck at your tournament!

[@wildgirl2451]

Loved this stretch, felt So good!

[@nourishmovelove]

So glad you loved this full body stretch!

[@amyhazen1544]

Thank you so much for creating and offering these workouts! I am 8 months postpartum and your workouts are making me feel so strong not just physically but mentally (even with the lack of sleep haha) the rest of the day!

[@nourishmovelove]

You are so awesome mama! Keep up the great work!

[@vanessajoiner9078]

I do not stretch and I need to! I so loved this! It's almost as if I can actually feel my muscles are now elongated, I know that sounds weird to feel it immediately but I must have really needed that stretch! Will definitely be doing this after my workouts! Thanks again!!

[@nourishmovelove]

So glad this was helpful for you!

[@chrisbruno1086]

Thank you!

[@nourishmovelove]

I love this one!!

[@Creaturessa]

Just what I needed! Thank you!

[@nourishmovelove]

YEAH so glad you loved this one!!

[@hannahross8616]

Omg this is the 1st stretch routine that made me feel flexible , I never even knew I could get my feet and legs all the way over my body like that 😳 haha love it 😀..just slow down a bit hahhah thanks so much

[@nourishmovelove]

Stretching is so important! You are so right!

[@maryjsandoval6807]

Thank you ❤

[@nourishmovelove]

Thank YOU for sweating with us!

[@maggiemalcolm3606]

this is wonderful in every way!

[@nourishmovelove]

This is on my to-do list after shooting today!! It's one of my favorite routines!

[@tammiemiller6725]

That felt so good! Thank you 😊

[@nourishmovelove]

So glad this was helpful for you!

[@eyicelbazan6973]

I Love this one.. Thank u

[@nourishmovelove]

Yes, such a good stretch routine!

[@lauramc4708]

Yes!!! Aaaahhhh

[@nourishmovelove]

Yes so important!

[@bronwend3883]

This was a REALLY good stretch. Thank you so much.

[@nourishmovelove]

YEAH I'm so glad you loved this one! I come back to it all the time!

[@aprilwhite7493]

Quick question. Where did you get your extra large mat from?

[@nourishmovelove]

Yes! It's Gorilla Mats (Affiliate link) -- gorillamats.com?aff=5 Discount Code: NourishMoveLove

[@susanareid310]

❤️👍 you should do another session like this one exclusively for the hamstrings, I’m always super tight on my hamstrings. Thx. 🤗🤗🤗🤗🤗

[@nourishmovelove]

Thanks for the feedback Susana! Yes, we plan to do more stretching videos! Keep up the good work!

[@iamkatiefoote]

I love your workouts, and this stretch was just what I needed today after the 30 minute booty one. I'm still sore from the arm one I did Saturday too! Any suggestions for someone who is not flexible (aka me 🤣) with what to do to work up to the plow pose you did toward the end? I felt capable for the rest of them, but for some reason I am sore in my lower back this morning(part of what made me look for a good stretch) so that plow pose was definitely impossible for me today. Like sticking my legs at like 90 degrees was already sore feeling and I knew not to push more. 🤦‍♀️

[@nourishmovelove]

Way to stretch it out! Nice work! And happy baby is a great substitute for plow pose! OR legs up the wall (literally legs straight up a wall)! Keep up the great work!!!

[@robindibetta3220]

I am so glad I found you! You are amazing and I enjoy your workouts. Thank you

[@nourishmovelove]

I'm so happy you found your way to my page! AWESOME WORK!

[@najatalmashjari292]

Feeling stretched out already 😅 ... thank you 🙏🏼

[@nourishmovelove]

So glad you liked this full body stretch routine, nice work!

[@daniellegodlove]

Your bun is too cute!

[@nourishmovelove]

Thank you!!

[@luzmariachavezmurillo5501]

❤

[@nourishmovelove]

Thank you!

[@chrisbruno1086]

☑️

[@nourishmovelove]

Love an active recovery day!

[@huighrhhe727]

can I do this everyday after your 4 week home workout plan?

[@gracegymcollective]

I would say yes. I stretch after all my workouts. I find that if I do I become stiff or I often feel sore.

[@nourishmovelove]

Yes this is great stretch to include into your routine every day!

[@barlenemthegreat]

Any advice on being able to do the last stretch, I think it was called the table top...I just couldn't do it, not yet anyways

[@nourishmovelove]

Start with a glute bridge with a chest expansion!!!

[@michelleschultz4788]

This is not a good stretch if you have a wrist injury

[@nourishmovelove]

You might prefer this stretching routine instead -- kzbin.info/www/bejne/nWevm4tna8qdhLs

[@laurajoaquin4561]

🔥💦🥵👊💪✅

[@nourishmovelove]

Way to go!

[@bhappy8892]

For a cool down and stretch, this is too fast pace. Not at all relaxing or cooling. Sorry moving on to a more relaxing one 😒

[@nourishmovelove]

I'm sorry you didn't enjoy this one! It is intended to be more of an active stretch than static holding to work on moving your joints and muscles through the full range of motion!

[@r.girardi6253]

Instructors that yell are not necessary, particularly during a cool down.

[@nourishmovelove]

You can always mute me and pump up your own tunes!

[@ashleywagner1637]

@ashleywagner1637 0 seconds ago Please please please do a 30 minute active stretch like this 💗💗

[@nourishmovelove]

Here are more stretch and mobility workouts to add onto your routine - kzbin.info/aero/PLpa0d6IJAhbihvNzuJFQu5mPSzJiqlyRR&si=2kYo7HQwYF1ATk6_

[@merisae.9612]

The last move … 🤍

[@nourishmovelove]

You are so awesome!