15 MIN Follow Along to IMPROVE FLEXIBILITY with Science-Backed Stretching

Improve Flexibility with Science-Backed Stretching | 15-Minute Follow-Along Routine Welcome to this 15-minute flexibility follow-along routine, inspired by the research-backed methods discussed by Dr. Andrew Huberman in his insightful video here: https://www.youtube.com/watch?v=tkH2-_jMCSk&t=6854s. In my follow along video, we’ll go through a structured series of stretches that are designed to improve your flexibility, targeting key muscle groups in just 30 seconds per stretch with two sets per exercise. This routine follows the guidelines discussed by Dr. Huberman with respect to research-supported stretching protocols, which recommend holding static stretches for 30 seconds, 2-4 sets per muscle group, with at least five minutes per week per muscle group for real, lasting results. This workout is structured to help you hit that 5-minute weekly target and see improvements over time. What you'll get from this video: -A full-body flexibility routine targeting both upper and lower body muscle groups. -Scientifically backed stretching that will improve range of motion, reduce stiffness, and enhance overall mobility. -Easy-to-follow instructions, with tips on proper technique, modifications, and adjustments for different flexibility levels. -A routine you can repeat 3 times a week to keep building flexibility and mobility. Workout/Stretching Structure (2 sets per muscle group, and side where applicable): Lower Body: Hamstrings – Seated or Standing Forward Fold Quadriceps – Kneeling or Standing Quad Stretch Calves - Downward Dog Hip Flexors – Kneeling Hip Flexor Stretch Adductors (Inner Thighs) – Butterfly Stretch Upper Body Chest & Shoulders – Clasped Hands Behind Back Back (Lats & Thoracic Spine) – Child’s Pose Triceps – Overhead Triceps Stretch Neck – Lateral Neck Stretch (ear to shoulder) Schedule Suggestion: 3-5x per week to accumulate the 5-minute weekly target per muscle group Perform as a post-workout cooldown or a dedicated stretching session Remember, flexibility training is essential for improving movement, preventing injuries, and feeling better in your body. Like any workout, don’t forget to warm up beforehand to get your muscles ready for stretching! Video Chapters: 00:00 - 02:02: Intro/Warm-Up 02:03 - 10:18: Lower Body Flexibility 10:19 - 17:15: Upper Body Flexibility 17:16 - 17:41: Put it all together in a dynamic flow; see how your body feels 17:42 - 17:56: End of Flexibility! Good job! Like and Subscribe! 🔗 Other Workouts You Might Like: 🔸https://youtu.be/5zPmbm_Yndo?si=PEvywFDeqB_nWP_h 🔸https://youtu.be/yLT_6Sil3oM?si=TUdCKt0gw1EmpgSt --------------------------------------------------------------------------------------------------------------------------------------------------------------- 💖 Other ways to Support My Channel ☕ Buy Me a Coffee: https://www.buymeacoffee.com/magdalenakognetx 🔗 Shop My Amazon Favourites: https://amzn.to/42XP2Cc 🔥 My Favorite Fitness Gear (so far): 🏋️‍♀️ Workout Bench: https://amzn.to/4jYSySZ 🏋️‍♀️ Pad for Barbell: https://amzn.to/4hLkJ6n 🎙️ Tech I use for videos: 🎤 Microphone for Videos: https://amzn.to/3CRgEhU --------------------------------------------------------------------------------------------------------------------------------------------------------------- Hey, I’m Mags — a 36 year old mom, wife, and fitness lover with a background in personal training and competition sharing real-time workouts you can actually fit into a busy day. These follow-along routines are made for anyone over 30 who wants to get stronger, move better, and stay consistent. Whether you're training at home or squeezing in a quick session between everything else, you're in the right place. 🎯 Strength, mobility, abs, and fat-burning workouts ⏱️ Efficient, follow-along style — no gym needed 💪 Workouts for women (and anyone) who want to feel good and get results Let’s move! --------------------------------------------------------------------------------------------------------------------------------------- DISCLAIMER: This video is for informational and educational purposes only. The stretching routine provided in this video is designed to promote general flexibility and mobility. Please consult with a healthcare professional before starting any new exercise or stretching program, especially if you have any pre-existing health conditions, injuries, or concerns. Perform the exercises at your own risk, and listen to your body—never push through pain. Modifications and adjustments may be necessary depending on your individual flexibility level and goals. The results of this program may vary from person to person. #flexibility #stretching #flexibilityflow #mobility #mobilityflow #mobilitytraining #athomeworkout #homeworkout #workoutsathome #athome #beginnerworkout #beginnerfriendly #beginnerworkout #followalong #hubermanlab