Stretches You Need After a Stressful Day

People deal with stress in different ways. Yoga and stretching is one of the healthier ways you can wash away the stress and worries of the day! I want you to do this routine after work, in a quiet place that's free of distractions. Don't just do it to do it. You need to consciously let go of the things that are stressing you out and focus your energy on your body movement!
Here are the 10 stretches in this routine:
1. Neck Rolls
2. Seated Twists
3. Butterfly
4. Wide Straddle
5. Figure Four Fold
6. Hamstring Stretch
7. X-Butt
8. Pike
9. Puppy Pose
10. Child's Pose
Workout starts at 0:33.
Here is where I get all of my music! Epidemic Sound: goo.gl/Nj4ZMg
My outfit & yoga mat are from: www.popflexactive.com
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Cassey Ho is an award-winning fitness instructor, entrepreneur and online personality. As the creator behind Blogilates, the #1 female fitness channel on KZbin, she’s transformed millions of lives through helping them achieve their strength and weight-loss goals. She focuses on making fitness fun and the results are evident. Cassey's unique format, POP Pilates©, which launched as a workout video on KZbin in 2009, has become a live fitness class that can be taken at gyms all over the world with over 3,000 POP Pilates classes being taught monthly. Her authenticity continues to shine through, making her one of the most relatable fitness icons online and beyond. She's also the author of the best-selling book, Hot Body Year Round and is the designer of her own activewear line, POPFLEX.
With a wide range of free workout videos available, Cassey's channel focuses on ab exercises, butt & thigh exercises, arm exercises, pilates, cardio routines, fat burning workouts, high intensity interval training workouts (HIIT), stretching and flexibility routines and so much more!
***
DISCLAIMER:
Blogilates and oGorgeous Inc. strongly recommend that you consult with your physician before beginning any exercise program.
You should be in good physical condition and be able to participate in the exercise.
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Blogilates and oGorgeous Inc. from any and all claims or causes of action, known or unknown, arising out of Blogilates' and oGorgeous Inc.'s negligence.
#stretchrevolution
#yoga
#stretch

[@morgansmith3601]

sometimes its just nice to have somebody tell you "you'll be fine". So, you'll be fine.

[@anag3286]

So will you. You will be fine. Thank you.

[@devinfrancocisneros4889]

I agree ❤️

[@toriwenzel2758]

I cried the other day by listening to it 😂 never knew u could sob while exercising

[@mariasiarambi6383]

@@toriwenzel2758 you are right

[@nikkinikki4835]

I want to steal your profile pic

[@gracieface5621]

She put this in the calendar for today without even knowing that this month would be an absolute disaster for literally everyone. *Psychic*

[@ebonyxscape]

As far as stress goes, it's my senior year of college, but I feel so unprepared for the future. I mean I have been writing down dreams and looking at potential jobs. I'm even doing independent study work to support that right now, but anxiety disorder continuously tells me that I am not prepared/not good enough even though I know I am. Your stretching videos, exercise routines, and blog posts help me to find the calm in the freakouts. Thanks for doing what you do Cassey and the team!

[@blogilates]

You’re going to do amazing

[@skeletnsunflwer9173]

I'm in senior year of high school and I feel the same... But hopefully we'll both find our way someday :)

[@laazysusan9608]

You got this. I'm in my senior year of college too and damn, it is coming quickly to a close. I still have no idea where I want to go afterwards and it's scary! I also have ideas for potential jobs but still get scared that I won't fit the qualifications for the position. Hopefully it works out for the both of us! :) And agreed, Cassey's videos definitely help me de-stress and it's amazing!

[@eclipsegypsy10]

If you have made it to a Senior in College then you can conquer any thing in your way. I have 2 kids one 27 yrs old with a Masters in Business and another 35 with a Bachelors in Business. The 27 yrs old in still working to figure out just exactly she wants to do. Don't let stress get the best of you , you will figure things out in time. Keep up the good work with Cassey;s workout videos they help me with my stress and I am a lot older than you are.

[@marylisasings]

I am totally in the same boat in terms if anxiety my friend

[@abbie6294]

I can't count how many times I've come back to this video to destress when I am having a tough time, love everything about it - thank you Cassie! Xx

[@star_grl]

yes!! its been three years and this still rocks

[@BrandyKpop]

I work at a grocery store so all this coronavirus crazyness is coming right at me! Thanks for this video! it really helped. I almost cried at the end.

[@sanderellacent6331]

Thank you so much for your stamina and stay safe :)

[@vivrey7161]

Yes, thank you so much! These times are hard but we'll get through them. We couldn't have without you🙏

[@Andrea-cj3bl]

I legit teared up when you said everything will be fine. I didn't know I needed to hear that so much

[@osaiasilolohea6107]

Who's here after a long day of Corona-Quarantine ??

[@medousa3871]

Me from Greece!!

[@farihaahmed942]

@@medousa3871 How're you guys doing?

[@medousa3871]

relatively well we have 29 dead and around 70 confirmed cases every day. Total 966. Where are you from?

[@osaiasilolohea6107]

@@medousa3871 sorry to hear that. I am from a small island nation called Tonga. No cases yet. But we've closed down our boarders. Prayers goes out to your country.

[@medousa3871]

@@osaiasilolohea6107 thank you so much for your support i hope you don't find this bad !! Stay Safe !!

[@zenaidaquinones5854]

I feel joy everytime she says everything is going to be fine!🙏😊

[@abbie9879]

Cannot tell you how effective this is for me in our current situation right now. Forgetting about what scary things are currently happening in the world and just focusing on myself was absolutely needed, thank you for this video ❤️

[@Levongrova]

This is my absolute favorite stretching video she has ever done. I always do it after my workout for the day 😊

[@bobinskilangford377]

Tbh I’ve been so scared of workouts cause I’ve been in such a depression but you make me feel so comfortable. I’m not as flexible or strong as I once was but Ik I’m gonna slowly get back there by doing these routines everyday. It makes me feel so accomplished

[@AmandaYang]

I'm here because i felt the calling to go peacefully protest in efforts to get #justice4georgefloyd after going out my family disowned me and i realized how much hate and prejudice my family carries with them. I am disappointed in my parents and their reaction to how black men are treated by police. I am so stressed and fed up with the name calling toward me. So thank you for this. Truly.

[@ciarab9476]

I'm trying to recover from a very painful break up. That's giving me stress mentally and emotionally for weeks now. This helps me unwind at night. Thanks Cassie! xx

[@jordanholmes1924]

Could u do an evening stretch routine cassey? 😴🌛

[@mandyfeufeu1582]

Exactly what I need !! Cassey it's like you read my mind ! I found this video just when I was really stressed because of people and other stuff in my life stressing me out ! Thank you :)

[@xiMasquerade]

Just finished my assignments last week, currently studying for my exams coming up in 3 weeks, 5 papers over the span of 3 days (3 of the papers are back to back save me). Also since the past month, I've been trying to secure an internship for December as part of my studies. So stress has been building up since last month and this video has helped me a little! Feeling pretty good after the stretches, hope that I can bring this feeling to my interviews next week. Thanks Cassey!! 💕

[@haileyabecassis3713]

This video never fails to get me relaxed

[@nekkobat6876]

I work full time in a hospital and sometimes the stress is so overwhelming that I start sinking and withdrawing. Stretching and taking care of your body to bring the attention back your well-being does wonders I’ve found

[@BM-ou6gt]

I really needed this after receiving an email this morning that I didn't get a job offer that I wanted to work for. I've been job searching for 7months and it kind of drains the life out of you getting rejected. Cassey's videos are the only thing that is giving me the reason to get out of bed. Thank you Cassey.

[@wallaa3260]

Cassy, I just wanted to tell you thank you I had a stressful day because of school and now I am relieved.

[@shirringer47]

I’ve been super anxious and loaded with anger for the past 2 weeks and this was sooo helpful I can’t even express how calm and at peace I am now! As always thank you Cassey for making me happy!❤️❤️❤️❤️

[@blogilates]

Shir Ringer awwww that’s so good to hear!!!!

[@zeetu3435]

This and peppermint oil, helps get rid of my headache instantly. For anyone that gets headaches frequently like me :)

[@beareadsbooks6648]

oh hmm....i havent tried that (the peppermint oil). do you get migraines or headaches? i get migraines and they suck like helllll....so im always looking for solutions, but mostly i drink water and get outside. thank you!!!

[@Athens3192]

I thank God for you and your videos. I’m a teacher and just had a very stressful class and was about to cry in my classroom alone. But instead of giving in I KZbind “Blogilates stretches for stress” and found and did this video 💕💕 keep doing what you do. I feel so much better now.

[@daphnevalencia3983]

I love that you talk throughout the entire video because I have ADHD so I get bored very easily and I usually do when I watch other stretching videos, but when I watch your videos you're so entertaining that at the end what feels like 5 minutes, I have just completed a 15 minute stretching video! Thank you for talking lol

[@vitanoemi2758]

I always keep coming back to this video ❤ felt stressed and exhausted before and now I’m relaxed and calm after just 15 min!

[@shreemsharma5169]

Yasss now I'm all set for my nine hours of shift !! Thank you ❤️

[@amrithasundararajan]

I feel popsters are the friendliest followers group. There's zero hate and just going through the comments makes my day better and make me feel like I can achieve it! Much love to you cassey❤ and to my fellow popsters all over the world! We can kill it❤

[@hanvshka]

Of all the stretching videos in the beginner's calendar this is definitely my favorite! I already know I'll be coming back here a lot~

[@kaysangt9901]

Watching this again after so many years and so grateful! Thank you

[@lamishasalim5124]

I keep coming back to this video. It's so calming😌💕

[@makenziesmith881]

I'm 3 months late to watch this video, but I am so glad I did! I had a really bad day of Student Teaching, and this video just helped me wash all the stress away! Thank you, Cassey! You are amazing!!!

[@lovesush]

How soothing is this. After a big stressful day when Cassey says to relax I feel like I am sitting with her. She is so calming

[@valeriamendez5916]

I always find myself desperately saying “I can’t go any lower, Cassey Ho!” when I do these stretching videos hahaha

[@WayOfAliah]

It's a 3rd day I'm stretching on corona-quarantine. It's been years since I've done something for my body, and after pregnancy. I'm very thankful for the channel to find short and easy routine for myself, so I can start doing small steps for me. And your comments like "Everything will be fine" make me calm. Thank you!

[@millysilly759]

I have just had my first day of high school and it was far more stressful than I imagined. I was so close to having a mental breakdown when I got home. And then before bed I felt so stressed and tired bit I so felt like I needed to move. This video was exactly what I needed. Thank you so much! ❤

[@nuzha2931]

As someone with chronic pain, this video is a god-send

[@dhanushreen7928]

4th of December 2020...peaceful unlike the other days..😁😁😁

[@medousa3871]

it's just right!!💖👌

[@alahere]

loved and so needed the positivity in this

[@etherealrosegold]

Did some cardio and put my body under stress, so came here to give it more love ❤

[@preetigupta6155]

I don't know how to thank u enough . I have been preparing for my entrance exams and this is really stressing me out . Thank you from bottom of my heart

[@kimsamson3178]

Casey! This was amazing. Totally what I needed ironically in the morning, but still amazing. I would love more of these kinds of routines!

[@jennaschwinna2347]

When you realize you have absolutely no flexibility

[@zeetu3435]

Honestly the best for stretches. One of her really old videos is how I learned how to do the splits!

[@worldprincess5531]

Figure four twist feels heavenly on my back, it's my favorite stretch move so far. I also love the butt stretches, so refreshing!

[@areebaishtiaq9050]

Its very helpful cassy

[@alekyareddy8241]

this video is one of my favorites to do right before bed! no matter how upset or stressed i am, these stretches always calm me down and make me forget whatever i was worried about

[@TheAAmeeting]

Second day in a row using your stretches to destress after work. I appreciate all you've done for this community!

[@sagime5598]

Feb 12, whenever I do pikes I always try to touch my feet with my head...like I'm obsessed with this move😄.

[@emmaleia173]

Love the hair!! Also I used this as a cooldown from her beginner thigh routine I'm feeling great!!

[@igot7armytaekook308]

School is giving a lot of stress, I almost had a mental break in the middle of class. I am doing yoga more these day to get rid of my stress

[@lillymunoz380]

Thank you Cassie for caring. Please keep being you, even with all the haters you face. Haters just hate life, but you are a gift to so many people! :)

[@missisabel4993]

Hey Cassey, I'm going through a real tough time in my life right now and I did this video and it gave me the motivation to be the best version of myself. Thank you!

[@80sObsess]

Thank you for always helping me to feel like my best self! Your energy is always so positive and warm!! Much love ❤️ Cassey!

[@MadelineGrace95]

Day 27 of the beginner's calendar done! The stretching days are my favorite. I feel so relaxed after this video. Thanks Cassey! Just one more day!! ❤❤

[@fat0elle0thin]

20 FEB 2022. calendar vid 2 of 2 🤍 most relaxing stretch routine ever!! and perfect calming music, so spa-like. L&W

[@Ladymusicc]

Here in 2020. After doing the #2020challenge (day 7) I knew I needed a GOOD stretch routine. And now I feel wonderful. I am now going to bed with this amazing, relaxed feeling. Thank you Cassey!!!

[@trixiejay5485]

This has got to be my favourite stretching video!! I just feel so good and relaxed afterwards.

[@amewithane]

I wish I could give this video is thumbs up every time I watch it. It’s such a breath of fresh air.

[@PattyKay_]

Im stressed out because of all the quarantine weight i've gained and i just needed this. Thanks for being awsome! xoxo

[@danique549]

The exam week that is coming up is definitley stressing me out! Did this video between study sessions and it really helped 💞

[@kitchenette-dq6tz]

I really needed this video today. I had an extremely stressful day and night. Now I feel calm and ready to conquer my day. Thank you Cassey for this great stretching, distressing video.

[@zenaidaquinones5854]

What stresses me out sometimes is being a full mom to my son with autism that is a teenager and my daughter who is also a teenager. The holidays are sometimes stressful because there is no vacation. Is 24/7 here, your video gives me joy and hope. You have changed my life in a magical way. I'm so grateful for this video. It sometimes gets lonely with no one to talk to but I'm happy that I have this amazing tool to overcome stress and sadness. Thank you so much! Blessings to you!

[@adriannathornton840]

I just realized how inflexible I really am :). I need to pay more attention to stretching. Seriously, this stretch was perfect for ending my workout day, and I love and appreciate your encouragement, Cassey.

[@samjade8561]

Finished day two in September, loved the stretches after cardio

[@RachelNielsen]

cassey's videos are always exactly what i've been needing during the week!

[@e_msandra]

Thank you so much for this. I dont have a lot of hope or light left in me but small moments like this make me regain some hope. For some people thats all we have so I am very grateful for finding this video rn. I have been watching u Cassie since I was 14 and I am now soon turning 25! ❤ your energy is always amazing. Stay great!

[@theareese3116]

Even after a year I still come back to this video. It is so positive and has stretches that activate long forgotten muscles.

[@lenomnom]

Thank you so much for pampering us with all the stretching videos here and on IG, they've been soooo helpful. You're seriously the best!!! xxx

[@blogilates]

cdXxXdc of course!

[@Adi-ne8lk]

As we are in the process of sitting at home, am feeling really low because of my weight issues, I wanna be slim, and lose weight in a good way! But yeah that's stressful enough, because you can't eat a lot of calories!

[@Lordymimi]

That butt-stretch really got me good after a long day of quarantine desk work.

[@Ami_Ama]

I don't even know when those 14 minutes went by so fast. That was awesome!!!🧘🏼‍♀️💖

[@joannaivv2888]

Thank you Cassey! We all appreciate the time and effort you put into your workouts and stretches to make them suitable for us! Also, it's really nice that you talk all throughout your vids :) PS: you look great!

[@blogilates]

Joanna Ivv thank you!!

[@rookiekid1810]

I really need this for I had a hell of a week thanks cassey❤️

[@MarianaAnaya-rd1ro]

I get so stressed out that I begin to cry. And when I do this stretch video, it really helps me get out of my head. I don't have many friends and I'm not very social with my family. So when I get into that negative mindset, it's hard to release that stress. Having Cassey simply say, "it's going to be okay" makes my heart happy. Focusing on myself for a little bit as I do her June workout calendar, I feel myself getting stronger physically and mentally. She gives such good advice, and I'm just so glad I found this channel ❤

[@bobaax.xteaa.]

Manifesting Cassey puts out more stretching videos✨️🥰

[@Yiffniff13]

Erm. Well. I think right now there's pretty much one major stress source for everyone. But this video was nice - thanks for that :)

[@theoubrelifechronicles8850]

9/2/2020 I loved this after the cardio today. It made me want to go harder because i was getting a good calm streach after❤❤

[@ninarichner3087]

Came back to this video because current events have made me so anxious and stressed. I'm not very flexible still but I'm loving the ways these stretches make me feel

[@Sara-sq5zk]

this the best most calming stretch routine I've ever seen so far, we honestly need more of these workouts

[@amberbarnosky8353]

Loved this video, I just moved to NYC and started a new job! Definitely stressful! So this was an amazing way to unwind and get in touch with myself, thank you!! ☺️

[@synnesimonsenhansen1984]

I really LOVE this strech video! Its my favourite of all time ❤️

[@sarahbella4980]

It's 1 am and I feel powerfully relaxed from this workout 😂

[@rachelannebackell7270]

I'm so grateful for your vids Cassie. I always come back to them time and time again especially when self care is hard. I got Covid in December and have basically been sick since. I have lost 2 jobs due to health struggles in the last few months and may lose a 3rd. Trying to take care of yourself is hard enough, but add a significant other who struggles with self harm on top of that and even small things can be difficult to manage. This is a small thing I got to do for myself today. Thank you Cassie

[@fahmidajawed943]

Love your outfit cassy 😘❤️👍🏻

[@jankaliliana28]

17.04.2020 calendar anybody else?

[@sarahmunn9057]

Cassey, you look so beautiful here! Love this stretch routine, been doing it almost daily. Thank you!

[@siri2262]

My heart was broken. I have not slept for a couple days and I could not eat as well. But right now, I am trying to pull myself up. It's very good to hear that "you'll be fine". Thank you so much.

[@medousa3871]

Be safe!!💕

[@lisixy164]

This is exactly what I needed, thank you cassey for reading my mind haha love this new video so much ♥

[@jennylove2746]

*warms it up in the microwave, only to have the cup explode. Cleans the microwave. Tries microwaving a new cup of coffee. Glass plate gets off kilter, and stops rotating. Fixes plate. Finally sits down with a cup of coffee, while left eye is twitching*. Cassey: Here are some stretches you need after a stressful Day Me: ...😮It's like she's psychic or something🤔... lol Thanks, Cassey 🤗💖😘

[@EliseLucy92]

Why would you even need coffee after all of this? :D

[@jennylove2746]

@@EliseLucy92 Because it's delicious ☕💖😊. There's nothing like a robust, dark roast cup of coffee in the morning. No sugar. No sweeteners. No creamers. Just plain, dark, coffee. Mmmm....🤤

[@buthainaalmaskari9662]

3 years after and I still come back to this every while

[@mygirlfriendisgay]

I come back to this routine so often. I know the whole thing, but it's so nice to have the commentary. Cassey always puts me in a better mood.

[@cherrymarriedindiscord1404]

Cassey did her magic again.. ❤️ much love hun ❤️❤️❤️

[@julierocky9993]

My favorite routine from Casey! ❤️💞

[@Sena-ec5xt]

Did it just before the school. My muscles say thank you 🧘🏻‍♀️

[@pamp8563]

“You’re gonna be fine, everything’s gonna be fine” i felt that🥺

[@RachelTheLevy]

I recently started experiencing panic attacks after starting a new birth control and traveling overseas twice in a month. I had to see a therapist for the first time in my life. I’m a retail manager and to prepare for the holidays I have to go from 13 staff members to 35. I’ve lived in the same apartment for 8 years, and they started construction outside of my window, so my entire view is now blocked by a three story building, and I get woken up by construction noises every morning at 7am. I’ve always been a relaxed person, but my anxiety has been through the roof. Every time I do a Blogilates video I can’t help but smile at some point in the video. Cassie is a beacon of light and positivity, and makes me feel powerful. This is so much better than therapy. It’s like having a friend be your personal trainer. Cassey is like a kick-ass Disney Princess that forces you to be in a good mood. Thank you from the bottom of my heart, soul, and mind for creating these. They help so much.

[@yanjae5659]

This was wonderful, thank you 😊

[@vivrey7161]

The fact that I'm here like once a week just shows how stressed I am. Oof

[@jas6382]

Factssss

[@illbedoinalright]

Hi Cassey, I wanted to say that you're by far my favourite fitness instructor on youtube and probably in real life, too! I am a lazy a$$ but somehow you motivate me. I like that you don't talk too much into an exercise but you also explain things in detail. your videos are short, sweet and effective! may God bless you with good health, luck and happiness throughout your life. thank you!