Quandriel🎀💖💝

729 followers

Follow

Follow

Follow

1/4

1 saved

8

11

Stretch Routine 🩷🎀

Found a cute hello Kitty Mat in TJ Maxx over the weekend. I’ve been needing to get one for the longest I’m glad I waited and found this one💕💕 #stretching #stretchroutine #flexibility #hello kitty

2024/9/6 Edited to

Stretch routines are essential for improving flexibility, reducing the risk of injury, and enhancing overall physical performance. Incorporating a fun mat, like the Hello Kitty design featured in this article, can make your stretching sessions more enjoyable and encourage consistency. To optimize your routine, consider dedicating 10-15 minutes daily for effective results. Start with gentle stretches, focusing on major muscle groups such as the hamstrings, quadriceps, and lower back. Don't forget to incorporate variations in your routine to keep it engaging and progressively challenge your body. As you practice, mindfulness is key; pay attention to your breathing and listen to your body's signals. Additionally, complementing your stretches with hydration and proper nutrition can enhance recovery and benefits. Whether you're a beginner or seeking to deepen your practice, this routine can provide significant enhancement in flexibility over time. Remember to always warm up before starting and cool down afterwards with gentle stretches to ensure muscle relaxation and recovery. Happy stretching!

11 comments

🥰🥰

Related posts

A collage of four images showing a woman demonstrating different stretches for tight hips. The top left shows a knee-to-chest stretch, top right a kneeling hip flexor, bottom left a gravity-assisted straddle, and bottom right a frog stretch. The text overlay reads 'Stretches For TIGHT HIPS MY NEW MORNING RITUAL'.

A woman lies on her back on a mat, pulling one knee towards her chest for a 'Knee to Chest' stretch. Her other leg remains straight on the floor. An arrow indicates the direction of the knee pull. Instructions for the stretch are provided.

A woman lies on her back on a mat with her legs spread wide against a wall, performing a 'Gravity Assisted Straddle'. Arrows indicate the downward pull of gravity on her legs. Instructions advise scooting close to the wall for an adductor stretch.

Steal My Morning Stretch Routine! 5 Easy Stretches

I was a gymnast for about 12 years(not consecutive) and since I haven't been in the sport for about 10 years now, my hips have been pretty neglected I can't lie. 😅 I'm starting to incorporate this into my morning routine on the days where I have a good break between clients and both men

5766 likes

A woman demonstrates a hip-opening stretch, pushing her hips back with arms extended forward on a black mat. The image asks "TIGHT HIPS? LOW BACK PAIN?" and advises to "DO THIS EVERY MORNING" for relief.

Two frames illustrate the initial steps of a hip stretch. The top frame shows a woman on hands and knees with one leg extended sideways. The bottom frame shows her sending hips back into a child's pose variation, stretching her hips.

Two frames illustrate the concluding steps of the stretch. The top frame shows the woman shifting forward from the child's pose. The bottom frame shows her dropping hips to the floor, arching her back in a cobra-like stretch.

Do this daily stretch to FIX your hip & back pain

Do you wake up with back pain or tight hips? Take just 2 minutes of your morning routine to do this stretch and watch as your pain and tightness melt away. Having tight hips in the morning is a very common problem. Too much sitting during the day or being in an immobile position for hours (sleep

3246 likes

A person in a light gray sweatshirt and shorts performs Child's pose on a white bed, with a pillow under their head. Text overlay reads: "1. Child's pose (30 sec)".

A person in a light gray sweatshirt and shorts performs Hero pose on a white bed, stretching their arms overhead. Text overlay reads: "2. Hero pose (30 sec)".

A person in a light gray sweatshirt and shorts performs a Seated side stretch on a white bed, leaning to one side with an arm extended. Text overlay reads: "3. Seated side stretch (30 sec each side)".

Get out of bed faster with this yoga routine 🧘‍♀️

What’s better than scrolling on your phone first thing in the morning? A quick in-bed stretch routine followed by a moment of gratitude! ☀️ But I bet you knew that already. 😉 Now that I’ve reached 30, a morning stretch is required and yes every movement sounds like a popcorn soundtrack. This rou

4112 likes

How to Build the Perfect Glute Routine for BIGGER🍑

Hey babes! 💖 If you’re on a mission for a rounder, stronger booty, you need a solid glute routine that actually works. Building your dream booty isn’t just about doing a bunch of random exercises—it’s about targeting the glutes correctly, using the right techniques, and staying consistent with both

1686 likes

A collage of six images demonstrating a leg day routine, including back squats, leg press, leg extensions, leg curls, standing hip abductions, and hip adductions, with 'Leg Day Routine' text overlay.

Two images show a person performing back squats with a barbell and weightlifting belt, demonstrating the starting and squatting positions, with 'Back Squat 3X10' text.

Two images show a person performing leg presses on a machine, illustrating the bent and extended leg positions, with 'Leg Press 3X10' text and butterfly graphics.

Leg Day Routine🫶💪

This is my leg day routine that I do once per week to hit quads, hamstrings, & glutes! I do another leg day each week as well that is more glute focused which I will be posting later this week! Try out this routine and let me know what you think! Be sure to stretch before and after and try f

1543 likes

A dancer in a black sports bra and leggings performs a full split on a light-colored floor in a studio, with text overlay "My strech/workout routine As a dancer" and ballet shoe emojis.

A list of stretching exercises, including standing reaches, straddle stretches, pigeon stretch, splits, and butterfly stretch, displayed over a blurry dance studio background.

A list of leg workout exercises like lunges, plies, calf raises, and squats, with dumbbells, a water bottle, and a person's feet in white sneakers on a gym floor.

My stretch/workout routine as a dancer!🩰

#dancerworkout #dancercore #dancerlifestyle #dancerforlife #Fitness #workout #workouts #dance #ballet #dancerbody

912 likes

5 Minute Posture Routine to Look More Confident

5 Minute Routine to Improve Your Posture Hold each pose for 1 minute. ✨Bridge Pose: This pose strengthens the glutes, lower back, and core muscles, promoting stability in the pelvis and spine. It also opens the hips and stretches the chest, counteracting slouching. ✨Sphinx Pose: This gen

4125 likes

A woman demonstrates a deep straddle stretch, lying on her stomach with legs wide apart and arms extended forward on a yoga mat. The text overlay reads "Flexibility routine: middle splits."

A woman performs a straddle stretch, leaning to her right side with her torso bent towards her leg, touching her foot. The text overlay reads "1. Straddle stretch."

A woman performs a butterfly stretch, sitting with the soles of her feet together and leaning forward with her head down. The text overlay reads "2. Butterfly."

Flexibility routine: middle splits

I can’t do my middle splits (yet) but here are the stretches I’m working on to learn them! 1. Straddle stretch Sitting in a straddle for as long as I can. Stretching out side to side & leaning forward. Goal: to get your chest to touch the ground! 2. Butterfly Stretch out your inn

934 likes

Stretch marks natural with Vaseline,

#beautyroutine #lemon8challenge #stretchmarks #stretchmarkstips

730 likes

Stretch routine (for splits and flexibility)

Trying to get into your splits? Here’s the stretch routine I’ve been following—hold each one for 30 seconds on both sides where or when needed. Consistency is key! Stretches: • Low lunge (both legs) • Pigeon pose (both legs) • Half split (both legs) • Butterfly stretch &

1590 likes

🧘‍♀️ Morning Stretch Routine

Gentle movement > snooze button 🧘🏾‍♀️✨ This simple morning stretch routine helps me wake up my body, release tension, and start the day grounded and energized. Just 5–7 minutes can make a difference. Save this for every morning! Total Time: ~5–7 minutes 1. Neck Rolls – 30 sec each

323 likes

A person in green activewear lies on their side in bed, hugging an orange pillow, with text overlay "5 - 10 minutes Period Yoga to reduce cramps" and green plants on the wall.

A person lies on their back in bed with their legs bent, supported by multiple pillows under their knees, demonstrating the "Supported Legs Up the Wall" pose.

A person lies on their side in bed, performing a "Spline Twist" with one knee bent and supported by a pillow, demonstrating a gentle yoga pose.

Stretch Routine to Reduce Period Cramps 🙇‍♀️

Period cramps can be exhausting both physically and emotionally. With a gentle yoga routine, you can relax your tense muscles and stressed mind to reduce your period cramps. It’s simple and all you need is a bed and a few pillows. Feel free to go at your own pace or follow to time stamps. Listen to

367 likes

GLUTE PUMP ROUTINE

Sumo Squats 8x4 1. Stand wide with toes pointed out. 2. Keep chest up and core tight. 3. Sit down into a squat, keeping knees out. 4. Push through your heels to stand back up. Rdls 8x4 1. Stand with feet hip-width apart, holding dumbbells in front of your thighs. 2.

2528 likes

A woman in a white sports bra with her arms raised, looking to the side, against a light blue background. The image features the title "MORNING STRETCH 10 Minute Daily Stretch Routine".

A woman demonstrates a neck stretch, gently tilting her head to the right with her hand, eyes closed. Text describes the purpose and steps for a neck stretch.

A smiling woman with blonde hair performs shoulder rolls outdoors at sunset. Text describes the purpose and steps for shoulder rolls to loosen shoulders and upper back.

“Stretch, Breathe, Feel Great!”

Start with a neck stretch by tilting your head to each side, followed by shoulder rolls and a cross-body shoulder stretch to loosen upper body tension. Move to a cat-cow stretch for spinal mobility and a side stretch to target the obliques. Incorporate a forward fold to stretch your hamstrings and

135 likes

Lazy Girl Weekday Workout Routine (15-20 min/day)🏋🏽‍♀️

💡 Low-impact | No equipment | Full-body activation Monday – Core & Abs 🔥 Snatched waist & strong core 30-sec Standing knee-to-elbow crunches 30-sec Seated ab twists (on the floor or chair) 30-sec Lying leg raises 30-sec Glute bridge with ab squeeze ⏳ Repeat 3x Tuesday – Lower

2274 likes

Stretch Routine w/ Pain Management

Tightness/Pain/Discomfort in the lower body is very common for me because I hold a lot of my stress in that area. My job requires me to be on my feet A LOT! It doesn’t help that I am on my feet a lot for work either so, here’s my tried and true wall stretch if you’re like me. that helps me bring re

65 likes

Gym routine for Glute Gains & Flat Tummy💖💪🏼🍑

Fitness is a journey, not a destination. As someone who thrives on structure and variety, I've designed a workout regimen that not only targets every muscle group but also keeps my motivation high and my mindset positive. Here’s a peek into my weekly fitness routine, complete with tips, tri

377 likes

My Healthy Morning Routine Habits 🌞

Your morning routine sets the tone for the entire day. A mindful, healthy start can boost your energy, mood, and productivity—but it doesn’t have to be complicated or time-consuming! Here’s how to craft a healthier morning routine that feels good and fits into even the busiest lifestyle. 🌿💡 1️⃣

7250 likes

A woman with headphones sits on a yoga mat, tying her white sneaker, in a gym with a graffiti wall. The image is titled "SIMPLE LEG DAY [ stretches ]".

A woman demonstrates an adductor stretch, sitting back into her hips with one leg extended to the side, on a yoga mat in a gym.

A woman performs a hip flexor stretch in a lunge position, shifting weight over her front foot to stretch the back leg's front hip.

Post Leg Day Stretch Routine | Lower Your Soreness

Ya'll know stretching is one of my Winter Arc Essentials so here's a solid lower body stretch routine(add in quads, unpictured) Reasons to stretch after a workout: - Lower the potential for DOMS(delayed onset muscle soreness). Stretching after a workout helps your muscles release that l

94 likes

what my morning stretch routine looks like

Discover the key to flexibility! Effective stretching not only improves flexibility but also enhances muscle strength, reduces the risk of injury, and promotes better posture. Incorporate dynamic and static stretches into your routine to unlock your body's full potential and enjoy greater mobil

246 likes

A woman in athletic wear holds a yoga mat, with text overlayed reading "Back & Hip Pain Rehab routine." She is facing away from the camera, looking towards a window.

A woman demonstrates the hamstring nerve glide stretch on a yoga mat, showing two positions: sitting upright with flexed ankles and hinging forward with a tucked chin. Instructions include holding for 30 seconds and repeating 3 times.

A woman performs the pigeon stretch on a yoga mat, with one leg bent forward and the other extended back. An optional folded variation is shown, with instructions to square hips and shoulders, holding for 30 seconds, repeated 3 times.

mobility routine and exercises for back & hip pain

hiii I’m Shan, a licensed athletic trainer, and I want to share my knowledge/ experiences with you all to help you heal your own bodies 🫶🏼 for all the girlies with low back pain and hip issues. Try doing these every night before bed to help!! Stretches: •hamstring nerve glide: helps stretc

157 likes

Stretch your legs and glutes for glute activation

If your goal is to get more flexible this year, start with this lower body routine: To stretch your hip flexors & quads: -- Begin in a runner's lunge position with front knee bent, the other leg extended behind -- Bend your back knee up, holding your ankle with the same side hand -- H

203 likes

A workout guide titled 'Booty Pump' showing a woman demonstrating glute bridge, donkey kicks, and fire hydrants. It includes instructions for activating glutes with 12 reps x 2 sets for glute bridge, and 12 each side for donkey kicks and fire hydrants, with a note to squeeze and keep controlled.

A workout guide titled 'Main Burn' showing a woman demonstrating squats, jump squats, and Bulgarian split squats. It includes instructions for 15 reps x 3 sets for squats, 10 reps x 2 sets for jump squats, and 10 each side for Bulgarian split squats, with a note on form.

A workout guide titled 'Cool Down' showing a woman demonstrating seated forward fold, figure-4 stretch, and quad stretch. It includes instructions for 30 seconds for seated forward fold, and 20 seconds each side for figure-4 and quad stretches, with a note to relax.

Booty Pump 🍑 At-Home Butt Lift Routine

Want a rounder, toned booty without gym machines? ✨ This 15-min booty pump hits your glutes from every angle — perfect for a quick after-class, after-work, or weekend reset. Warm Up (activate your glutes 🔥) Glute bridge (12 reps × 2) Donkey kicks (12 each side) Fire hydrants (12 each s

1209 likes

A woman in a teal sports bra and green leggings performs a cobra stretch on a light green mat, arching her back with an arrow pointing to her lower back/hips.

A woman in a teal sports bra and green leggings performs a pigeon pose on a mat, targeting her outer hip/glute for 60-90 seconds per side, with an arrow pointing to the stretched area.

A woman in a teal sports bra and green leggings performs a kneeling hip flexor stretch, holding her back foot, targeting her back hip flexor for 60-90 seconds, with an arrow indicating the stretch.

My tight hip stretch routine from sitting too much

I used to ignore how tight my hips were until it started affecting everything! This includes my workouts, my posture, and even just sitting comfortably. Now, stretching them from all angles has become a non-negotiable part of my routine. I focus on hitting every area: hip flexors, glutes, inner thi

36 likes

Workout Routine to get you Summer Body Ready

If you're aiming to shed weight and sculpt your body for the summer season☀️, it's essential to adopt a balanced approach that combines proper nutrition🌯, consistent exercise👟, and lifestyle habits 🧘 conducive to your goals. Here's a roadmap 🗺️ to help you achieve your desired resul

1048 likes

THREE MOBILITY MOVEMENTS TO ADD TO YOUR ROUTINE ✨

All you need is a bench or couch opening, lengthening, and strengthening.🔓 i love using mobility to warm up for any and every training session i do but don’t forget the real mobility work is in the strength training itself. strength training through a full range of motion while exploring mult

2984 likes

Slim Your Thighs with This Inner Thigh Routine

Use this inner thigh workout as part of your lower body day to sculpt and define that area. It will have your inner thighs burning 🔥 ▫️side lunge | 3 x 12 ▫️sumo squat to toes | 3 x 15 ▫️side lying abduction | 3 x 12 ▫️side lying abduction pulses | 3 x 20 ▫️crossover to stretch out | 3 x 15

972 likes

A woman in a green crop top and grey leggings demonstrates a deep hip and low back stretch on all fours, with one leg extended to the side. The image features text "DEEP HIP & LOW BACK STRETCH" and highlights the hip area.

A woman in a green crop top and grey leggings is shown in a tabletop position on a dark floor, hands under shoulders and knees under hips. Text indicates "STEP 1- start in a table top position."

A woman in athletic wear is on all fours, rotating her right foot outwards while keeping her knee on the ground. Text instructs "STEP 2- rotate one foot out as far as you can (keeping your knee on the ground)."

Morning Stretch for Back Pain

Most people I know wake up with a stiff lower back and hips. If you do too, this is the stretch for you to start incorporating into your daily routine. This stretch takes your hip through internal rotation (step 2), external rotation (step 3), and then a deep stretch (step 4). You'll also feel

2395 likes

A clean desk setup featuring a laptop stand, a mug, a plant, and a mouse. Overlay text reads 'Stretch Routines for Desk Days', indicating the article's focus on workplace stretches.

An infographic titled 'Easy Desk Stretches' illustrating four exercises: Neck Side Stretch, Chest Opener Stretch, Seated Spinal Twist, and Forward Fold, designed to boost energy and improve posture at a desk.

A comprehensive guide titled 'Stretching for Workers' with illustrations demonstrating various stretches for the neck, shoulders, back, hands, and legs, suitable for an office environment.

Stretch Routines for Desk Days

Taking care of myself like I actually mean it. #mindfulmornings #lemon8wellnesslife #calmhabits #mindfulliving #softbutstrong

26 likes

Beginner Friendly Stretch Routine 🧘🏽‍♀️

On this day… I was giving my body the love it deserves 🧘🏽‍♀️✨ Whether it’s before the grind or after the sweat, never underestimate the power of a good stretch. Your muscles will thank you later. #stretching #yoga #flexibility #workout #motivation

36 likes

A woman in black workout attire performs a dynamic leg stretch, holding onto a bar. The image introduces a 'Lower body Dynamic warmup Routine' for leg day, emphasizing its importance before workouts.

A woman demonstrates lateral lunges, shown in two frames. Text overlays instruct to 'Keep your chest up' and 'Keep your foot flat on the ground' for proper form during the exercise.

A woman performs lateral leg swings, holding onto a bar. The image highlights keeping the 'pelvis stable only swinging the leg laterally' and to 'Swing wide crossing back over' for this dynamic stretch.

LOWER BODY WARMUP ROUTINE for max Glute growth!

If you’re not sure what to do before your next workout, this is for you! Don’t skip your warmups! This is essential to move better, avoid injury and make more results because you can go through a fuller range of motion vs if you’re stiff. Each warmup I do for about 20 sec each side. Dyn

144 likes

back day dynamic stretches!! IG: bulkyarepa #dynamicstretching #upperbodyworkout #stretchroutine #gymroutine #workout

93 likes

Stretch your way to splits 💖

Dreaming of sliding effortlessly into your splits? 🩰 These stretches will help you open your hips, release tight muscles, and glide into those splits with ease! 🔥 🌟 1️⃣ Low Lunge – Open & Lengthen Sink into this juicy stretch to open your hip flexors and feel the tension melt away. Hold it,

182 likes

Try this JUICY HIP STRETCH

If you're struggling with tight hips, hip pain, or a stiff lower back, this stretch is essential. Focus on sinking deep into the hip and breathe deeply for three to five breaths on each side. Incorporate it into your daily routine for a noticeable improvement in hip mobility and reduced discomf

56 likes

🚨LEG DAY STRETCH ROUTINE🚨

This stretch routine gets my muscles primed for leg day every time, try these especially if you’re preparing for a heavy lift day. GLUTE GUIDE AVAILABLE: LINK IN BIO #stretchingout #legdayworkout #lemon8fitness #legmobility #stretchday

375 likes

Stretch Your Hip Flexors 🧘🏽

Beginner Hip Flexor Stretch Routine Time: 8-12minutes Do this 3–5x per week for best results! 🔥 1. ❤️‍🔥 Standing Hip Flexor Stretch – 30 sec each side • Stand tall, step one leg back into a lunge. • Tuck pelvis slightly, keep chest lifted. • Feel the stretch

875 likes

“Flow Freely, Stretch Daily”

Yoga is an excellent practice to improve flexibility by stretching and lengthening muscles while promoting relaxation. Key poses include Downward-Facing Dog for hamstrings and spine, Low Lunge for hip flexors, and Butterfly Pose for inner thighs. Other effective stretches include Forward Fold and S

93 likes

Full Body Recovery Stretch - 5 min. 🧘🏼‍♀️💗

Static stretching after a workout is KEY to muscle recovery and reducing delayed onset muscle soreness (DOMS) aka the feeling you get of “you can’t move the day after a workout”. If you’re skipping out on stretching the muscles you worked you will end up with tightness, pain and aches for days.

354 likes

Stretch Routine 🧘🏻

stretches that have helped my healing process! #stretching #stretchroutine #stretches #stretchingroutine

42 likes

See more