10 min FULL BODY STRETCH + FLEXIBILITY ROUTINE // Beginner to Advanced
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- čas přidán 17. 04. 2020
- A full body flexibility + mobility routine with stretches you can do anywhere to warm up, cool down, improve your joint health and flexibility or just feel happier and more relaxed ♥️ For the best mobility results, I recommend making this part of your regular routine and your body will progress with time!
My new HOME. programme with 50 unique workouts + nutrition approved by a world-leading expert behind British Olympic athletes is now LIVE at www.natachaoceane.com 🥇♥️
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My Instagram: / natacha.oceane
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The 10 minute mobility + stretch routine has 10 movements, which we’re hitting for 45s each and then shaking off and switching into the next movement for 15s:
1. Wide stance 3 point reach
2. Dynamic squat stretch
3. Spiderman lunge with overhead reach
4. Crab shoulder stretch
5. Cat-cow
6. Low side-to-side transfer
7. Dynamic frog stretch
8. Knee drive to kick back
9. Standing Blackburns
10. Wrist mobility series
This is where I get my youtube music from! share.epidemicsound.com/zBRBF (30day free trial) - (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
OUTFIT:
Most of my gym outfits are from Gymshark: the one I’m wearing in this video is the new animal print seamless 🦈: gym.sh/Shop-Natacha-Oceane2
This is a commission link, it doesn’t change the price of your purchase it just helps support my channel but if you prefer not to use it I still love you 😘
Great trainers for home + gym training: Adidas Swift runs, Adidas Alphabounce, Nike Epic reacts, APL tech loom wave 😘
#withme #home #workout #stretch - Zábava
My beautiful friends! I am so happy to share some of my favourite stretches and mobility movements that I've used for years with you! 😍
To really improve your mobility and flexibility, it makes such a difference to make these movements part of your regular routine for a little while 🙏 Or if you're just using them to feel a little brighter while you're stuck at home, a big tip is to repeat the routine each day for a week or so and I think it can really help!
All my love! 💛
Love u Natacha 😍 you're my fvrt🥰
Thanks Natacha, now I can add this to the end of your workouts 💜🦋
Loved,thank you so much Natacha!!!!❤❤
@@ananyadey99 love you back!! Thanks for the best support in the world!
@@fdavid7970 ah that's amazing, I hope you feel all relaxed and cooled down when you're done!
It's honestly so refreshing for a fitness youtuber to include something so low-key and mental-wellness based. Thank you for reminding us not every day has to mean training to the max and that it's just as important to slow down, listen to your body and give it time to wake up and just enjoy yourself. Take care hun xxxx
Eleanor 🥰 I really appreciate you saying that and I really hope this routine can help you feel a little more mentally clear and positive if you give it a go 🥰 I hope this helps you listen to your body if it's feeling a little tight or a little tired and that you're staying happy and healthy. All my love 💛
Woke up this morning in a very *uncertain* place mentally. Took me about 3 hours to get out of bed. The first notification I saw when reaching out for my phone was your video. So here I am commenting after completing it, and motivated to start working on a stressful university project. Thank you 🙏
ahh you're welcome Safaa! I'm really sorry you felt that way but I'm glad my video helped motivate you to start on your uni project (: good luck with it, I'm sure you'll do an amazing job!!! All my love xxx
@@natachaoceane You are so kind
My goal during lockdown is to practice stretching as it's always lower on fitness goals list. So a well timed video
that's such a good goal to set right now Micayla, partly because I really think it will help you feel happier and just a little more relaxed through all the craziness at the moment. All my love beautiful! xx
I've started yoga last week, to help with my flexibility. I just get so annoyed with all the new age bullcrap :') so a stretching routine from Natacha is very welcome ^_^
Yes, that is exactly what you need to do improve the flexibility working out becomes easier when your body as more mobility get those muscle groups lean and strong this is the perfect time to work on our weak areas with the extra time we have on our hands with this lockdown and there are plenty of sites online now mine included with free flexibility and stretching tutorials let's not waste these weeks in lockdown lets improve our bodies.
Same! I know it's important for longevity yet skimp on it
Same. Today I’ve committed to do 2 10 minute (at least) stretching videos per day. If I would have started at the beginning I probably could’ve been doing the splits by now lol. That’s been a long time goal of mine.
Please never stop uploading!! You've helped me tremendously throughout my weight loss/muscle gain journey!
I am so grateful for you taking time to show your support, and really happy that the information is helping you progress. Big big hugs and you go girl!
This is perfect because i've been trying to stretch a little everyday!
This is exactly what I needed! I literally couldn't believe it when I saw the notification, literally as I began to search for mobility warm up on youtube! Natacha always knowing what I need before I do XD
ahh thank you Abigail 🙏 it was meant to be!! ♥️♥️♥️
Didn’t feel like 10 Minutes at all! I loved it 😍
Finally a stretch/mobility routine without voice over or talking. That way, I can focus on myself and use your guidance only when needed.
Definitely will come back for this!
You should try yoga if you don't its great for stretching and so relaxing also the time flies by!
Please do more of these mobility workouts! I'd love to incorporate more mobility workouts but I never know what moves to do!!
I've been doing this every morning for 2 weeks and I can already feel a bit more flexible!!! I just love it...will you post another one??
I’ve never had a „idol“ or whatever in my life but I really look up to you! You’re such a great rolemodel and I’m really happy I found you 🧡
I'm not the kind of internet person that usually comment on anything but thanks to confinement and a lot of time on my hand to be bored and look for interesting fitness related content, I discovered your channel and I must say this is the first time I'm really enjoying an "influencer"'! You are absolutely stunning and I'm so grateful for the time and dedication you put into your videos. Thank you Natasha for working on a smart and positive approach to fitness and overall wellbeing :)
Could you maybe do a beginners guide for people who want to improve their mobility? I really want to start stretching regularly but don‘t really know how to
Yeah, I can't even touch my toes so I doubt I could do most of these moves lol. I need the baby steps.
They are "simple" poses, but the pace and flow was too fast for a true beginner
Chauntelle Long you can slow down the video also and just persevere ! that’s what I did everyday (not this video) and I went from not being able to touch my toes to advanced yogi ! Also be patient it is a slow progress but worth it 🙏🏻
I recommend you choose one particular stretching routine and make it a habit (for example before bed) do it just for a couple weeks and i'm pretty sure your flexibility will improve! also, remember that if a certain movement hurts that it shouldn't be pushed to the max, be kind towards your body always!!:)
I recommend you look at Tom Merrick's videos, he has a lot of tips and follow along routines for beginners :)
CONGRATULATIONS ON 800k!! Can’t wait for more people to discover your wonderful channel! I love you and am so inspired by you, Natacha! ❤️❤️
thank youuuuu!! We're getting so big and I'm so grateful to have so many amazing, positive people to share it all with. Thanks a million and I am so so grateful for your constant support and kind messages. All my love straight back at you!
OMG You are reading my mind. I wanted to ask you for some more stretching exercises. And here it is. Thank you so much!!! 💖💖💖💖
hahaha hey Ewa I am here for youuuuuu girl go stretch it out! These are some of my go-tos and I start every single gymnastics session with that first one because it's a real opener so I'm happy you have it now! All my love!
Same here! I was JUST researching this this morning. 😁
Natacha Océane wow, thank you. I really struggle with my felxibility. I even got a D on my PE classes bc of it 😂 and I was rather good at sports 😝 old times, but the problem is still here
Really, I can’t express how grateful I am for all your work. Thank you and lots, lots of love ❤️
Yesss this was awesome, and it flew by! I feel so good right now! I am trying to set small daily habits right now, nothing too crazy (I used to set goals like - run 5 km 6 days a week!!! and it never happened) and set myself up for SUCCESS by hitting those small goals everyday. Building self trust 😊 This definitely fits into that - 10 mins that went by really quick and I feel so good afterwards. Will be doing this every day now. 🙌🏼🙌🏼 Thank you Natacha!!!! Anyone else gonna make this a daily habit?? 👇🏼 ❤❤
I'm really impressed with Natacha Océane's videos as I've gone from basically never working out to having a regular routine! It's phenomenal that we can get this kind of advice for free.
I absolutely love how your workouts/routines are always so unique, they're different from other content on youtube, so refreshing, thank you!
Absolutely!!!
Ive done these stretches soo many times I literally memorized it 🤍😂
I do this routine after every single home reload workout and sometimes in the mornings and on rest days too! I love it.
Actually enjoyed that quite honestly. Haven’t stretched in ages and my job requires a lot of physicality, no wonder I get hurt lol. Stretching is important but sometimes we just get lazy and don’t do the things that are important.
I keep coming back to this routine - love it!
currently doing this on my period, didn’t want to skip a day, i’ve been following the 15-20 minutes cardio videos for a while now but i couldn’t do that to myself today 😂
I like the fact your exercise routines are low impact but address so many muscle groups effectively. I just did this routine and I'm sore all over. Time for a relaxing bath!
This was perfect! Loved being able to have that 15 secs to figure out what the next move is. Some workout videos can be so hard to follow, but this made it so easy. Definitely a video I'll follow again!!
I love how you edit these videos so they're so easy to follow along!
WOW. that wrist mobility movement was golden! Thanks Natacha!
Hey Natacha, I just wanted to say thank you for everything! You are the most honest and in my opinion trustworthy fitness youtuber! You are helping so many people in hard times like these! Whenever I see a post on instagram from you or get a notification that you uploaded something I get reaaaaally excited and motivated! Thank you! 🥰
You are constantly giving me that mentally balanced feeling that its ok if i cant yet follow you as fast as you do the cardio and stuff, its so refreshing that i can give myself the time to improve my muscles. Also you motivate me every day to continue what i started and become healthy, not just lean or anything. Thank you for helping me changing my lifestyle and feel more energized and a whole! (sorry if i was a bit chaotic im right after a butt and a hiit, and also this stretch)
Honestly the best 10 minute stretching video I've watched and followed along to. Thanks so much for this!!!
I really enjoy this warm-up. It's become my favorite, replacing another routine I've used for years. Well done!
aint we all trying to glow up over quarantine and natacha just makes it easier for us 😘😌
You know you're out of shape when even stretching makes you break a sweat.
Ye
Sameee 😂
That's an unfit thing not out of shape thing
@@chloereed2434 what’s the difference
@@fuchsia02 you can be unfit at any weight even what people would see as ideal
Always love your videos Natacha! And LOVING that you’ve been doing more during quarantine, every time your videos pop up it’s like a ray of sunshine, always. This mobility was just what I needed after being cooped up in the house! Thank you so much 🙏🏻
I’ve done this video so many times before my workouts. They’ve helped me warm up as well as cool down. I’d love to see more of these routines!
As a dude in his 20s this is the first time I’ve tried at home stretching and it was a very pleasant experience, thanks for this! I hope to be back soon!
I had a really shitty weekend, just out of nowhere. I was feeling so great since I started your workout plan. I just caught up on the two workout days of your Home plan that I missed and this video is the perfect way to bring a positive close to my weekend! Thank you for everything Natacha! ❤️
Still so grateful for this video. I have been doing it in between online work ever since you posted it and it seriously always makes me feel better. Thank you and love you girl!!
Great, relaxing stretches! I didn't expect to love it so much. It was peaceful. It feels really good mentally to warm up before a work out session while still taking care of my body, rather than going into intense stretches. THANK YOU!
Keeping that one bookmarked 'cause I sure will come back to it
This was amazing. Really love the notification regarding switching positions.
just great, thank you! I was looking for something exactly like this: simple, not time consuming yet efficient!
Loved it! Would love for more of these mobility sequences. Beautiful layout and easy to follow along. Thanks, Natacha!
Hey, I've been enjoying all your fast-paced HIIT workouts, but I really like this simple 10m routine! It's such a nice way to start the day (as well as before jumping into a workout), and I find myself coming back to it again and again. Thanks Natacha!
Stretching along to this video is my new happy place. I've done it every morning for the last two weeks and I just feel so soothed as soon as the soundtrack kicks in. I've never felt so attached to a video on CZcams before! 😂 Thank you for everything you do Natacha!
Love this quick but affective stretch. Thanks Natasha for all you do!
Such a perfect quick stretch! I love everything about you and this channel.
Best stretching video. I love how it wasn't just "the usual" strechings :)
Love love loved this. This day needed exactly this.
I really appreciate having these kind of videos as follow-along videos. I always struggle when stretching with knowing if I've done a stretch for long enough, so having all the timings set out for me is perfect. Will definitely be using this as a warm up, and as a way to keep mobile on rest days. Thanks for all the amazing free content you're putting out right now
This is a wonderful, gentle warmup routine! I'm so ready to do the next follow along workout! 😁❤️ Thank you for posting so many of these at home workout videos right now. It helps so much.
Needed this sooo much! Thanks girl💪🏼
Hey, beautiful! Mobility is my fave 😊 i’m always picking a random one from your restart guide! Thank you for this, I can’t wait to do it ♥️
ahh you're welcome Maddy!! I loved creating those in Restart!! I hope you're doing really well?! Lots of love to you and your family!! xxx
So glad you added wrist stretches! thank you!
Perfect thing to get me going on a grey Sunday morning. Loved that calm vibes and the stretches 💕 hope you're safe and taking care of yourself as well!
I LOVE your guided exercises and stretches! Your soundtracks are PERFECT for each movement, which is super motivating! Plus, you give a little demo of the next one so we can all practice new moves. Well done! Thank you Natacha!!
Thank you, so much! I've been trying to find something like this to do in the mornings, been doing some yoga, but could not find a full workout that I like.
I think this is also really nice as a way to start of working out at home, something small that you can gradually add up to.
I love this, I went through a phase of doing intense training every day and feeling guilty if I didn’t, now I see the importance of selfcare and stretching and taking a break and rest days and you have really helped to change my mid set and given me a healthy relationship with exercise. Thank you❤️❤️❤️
Yessss I have been waiting forever for a video like this!!!! Thankyou so much ♥️♥️♥️
one of the best decisions I made this morning was click on this after a workout, It's magical. Thank you!
thank you so much for thissss!! hope you have a great day x
Love this so much! I’ve incorporated it as a part of my warmup to the Home Reload workouts and I love how it makes me feel! Really gets me more in the food for my workout and easy and loose :) Thanks for this!
Been doing this for two mornings in a row and I honestly love it. I'm sure I will continue to do this ❤️
I keep coming back to this!! love the tunes and exercises!!! so simple and effective!
thank you!
Can’t wait to do this tomorrow!!! You’re the best!! ❤️❤️❤️
This is actually so good. I was having a little pain in right thigh after a HIIT and it did so well to stop some of the pain!
Exactly what I was looking for this evening! You are so fab Natacha! You’re a cut above the rest! Always love all your videos! Thanks! :)
This was AWESOME! thanks Natacha 💪🏻💪🏻❤️
I’ve followed this video countless times as a warm up for the Home Reload workouts and love both!
THANK YOU!! I’ve been working out at home using CZcams videos and not everyone includes a warm up stretch or cool down stretch. I’m so happy to be able to use this!
You light up my day Natacha 💕. Thank you for keeping us going 😊💕
Please make another one of these, love this so much 💚
Love it. Very calming.
Just finished. I feel awesome!!! Thank you Natacha 💛🧡
This is perfect! Just did it after an at home leg and core workout. I can see myself doing this in the mornings to wake my body up or at breaks throughout the day just to keep from getting too stiff.🙌🏼
I’m so glad you’ve made this video! I’ve longed for a stretching + flexibility + mobility video from the fitness queen herself
Natasha Lim YESS, I was literally just thinking yesterday that I would like to see a stretching video from her!!
ah I am so so happy it's here for you now and I hope you love using it and feel better whenever you do! You're amazing Natasha!
Natacha Océane thank you, ah! you’re my absolute favourite youtuber and I just wanted to take this moment to let you know how much I appreciate your work and how much you inspire me every day ✨✨
you inspire me so much! thank you for all your videos always but especially in this time!
Love this Natacha! Thank you so much 💕💕
This video will be so helpful!! Thank you for all the new (and old) workouts! I love you so much❤❤
So good! I’ve been using your vids/IG as part of my stay at home workouts. These stretches were perfect today post workout. Love that most of them were new to me. I’ll definitely be revisiting these often!! You’re such a inspiration! 💖💖💖
The positive energy I needed today! 🙌🏼🙌🏼
This is amazing; perfect length, full body exercises that hit all the right joints and muscles. Thank you so much. Would love another one of these please!
I'm so bad getting in my mobility work and warm ups in. This was perfect. I needed a good follow along that isn't too long so that I feel it takes up too much time. Would love it if you could do more of these! Maybe to warm up for different lifts (like a squat one for example) The editing was perfect. I could watch you do the move a couple of times before the timer started. You're the best 😊👌
Oh I love that you added a flexibility video! Since self isolation I have been working out more but I also enjoy doing more low impact stuff to just get me moving especially now that uni has started online and I'm sitting even more! So thank you so much, really great and will try it out later!
Thank you so much. Loved this❤️ Perfect warm up as well.
Honestly never thought about adding mobility movements to my morning routine. Just followed along with you and this was exactly what my body was craving, such a great feeling afterwards. Thank you!! 🤍
The format of this video is awesome for actually being able to follow along!
Had a kinda bad day, came back from a run limping due not not stretching enough and having tight muscles (i'm a track athlete and i usually stretch at the track and now i have to that on the go and i just dont take the time) so this is greatly appreciated! Really calmed me down so thank you!
Been doing this everyday since quarantine started. A quick 10 min stretch surely makes A LOT of difference. Thank you!!!
Did this along with my yoga movements and it was such a lovely warmup and loosened me up so well! Thank you both for the video and the cheer as always
love this content!! thanks for always working hard on your videos. Can't tell ya how good this felt post-run! Thanks xx you make our days brighter!
This was amazing, a great variety of stretches I will definitely be bringing into my normal routine.
I love it so much! I am having a rest day today and this is just perfect for rest days! And everything else 🥰
Cant wait to do this..needing this stretching movmnt..thank youuuu
so grateful for this!! i love follow along videos x
this was amazing and just what i needed, feeling so much better after doing this. Thank you!
Megan! Hey my girl! Have you done it already?! And you're so welcome!
Awesome! A relaxing stretching video to go along with your workouts that I've been doing. Thanks Natacha! 😄❤
Thank you so much for this!! This is my every morning routine and I've just started your home reload workout too!
i feel so relaxed after doing this thank you so much, Natacha 💜💜💜
Loved these dynamic stretches! Thank you!!
Natacha the world needs more of this workouts