How to get Flexible Legs & Back Fast

hey guys it's anna and today we will be doing  a stretch routine to get flexible legs and a   flexible back doing this can help you get your  splits back bend scorpion needle and more but in   order to see permanent results you need to stay  consistent so that's why i'm challenging you to   do this routine daily for at least two weeks  to see how much your flexibility can improve   even if you're not flexible at all yet you can  still follow along because I will be providing   beginner modifications to the more advanced  stretches so let's go ahead and get started we are going to start with backwards kicks on  your hands and knees this is great to warm up   your legs and back a bit while also  stretching them out at the same time   this first section is going to be leg flexibility  focused before we move into the back stretches next bring one leg between your arms  keeping it bent to go into a pigeon stretch   in this stretch you should be feeling  it in the hip of your bent leg and if   you don't feel it you can reach forward like  i'm demonstrating for an even deeper stretch remaining in this stretch bend  in the back leg as far as you   can to feel a good stretch in your back thigh next go up into as deep of a  lunge as you can this is a great   stretch for improving leg flexibility  especially for splits and over splits straighten the front leg while bending  the back one to go into a backwards lunge   you should feel this stretch in the  front leg and if you don't feel the   stretch make sure you're flexing  and pulling on the front foot it is so important to keep  both sides as even as possible   so now we are going to repeat those  stretches we just did on the other leg first up is the backwards kicks it's totally  normal for one side to be naturally more flexible   than the other just try your best even if you  can't go as far into the stretches on this leg next is the pigeon pose reaching forward  for even more of an intense stretch   you can even slightly straighten out the front leg   to around 90 degrees if you would like  to get even more out of this stretch now bend in the back leg we are going to go into the lunge from here transition into your backwards lunge next we are going to move on to the next  section of this routine which is focused on back   flexibility to start off the back flexibility  section go on to your hands and knees for   cat cow stretch once you are on your knees just  arch back and then contract as far as you can now lay on your stomach for our next  few stretches once you're laying on   your stomach bend one leg and then  reach back to grab onto your ankle   if you don't feel a stretch here try to  slightly lift up the leg you're grabbing onto we are now going to repeat that  stretch holding on to your other ankle still laying on your stomach  arch back as far as it takes   for you to feel a good stretch in your back now we are going to go into a child's pose next stand up and reach your hands  as close to your feet as you can for our final stretch we are going to  go into a back bend you are so close   to completing the entire routine so don't  stop now in your back bend arch your back   as far as you currently can or if you can't do  a back bend yet feel free to do the modification once you hear the timer go off for this last  stretch make sure to let me know you completed   it by liking this video and also subscribing to  my channel so you don't miss any of my future   videos there will also be another option at  the end if you would like to stretch for longer

Channel: Anna McNulty

Views: 3,411,609

Keywords: how to get flexible legs, how to get flexible legs fast, how to get flexible legs for beginners, leg flexibility, leg stretches, beginner leg stretches, leg stretching routine, advanced, stretches, stretch, flexible legs, flexible, flexibility, follow along, how to get flexible, how to get the splits, how to get flexible for beginners, dance, cheer, gymnastics, stretches for flexibility, splits, split, legs, back stretches, flexible back

Id: WIBXfPU27yQ

Length: 11min 0sec (660 seconds)

Published: Fri Mar 25 2022