Total body stretch video you can do anytime

These are some of my very favorite total-body stretches. You can do these stretches before bed, after your workout, or just when you want to gently move your body and promote full range of motion in your joints.

Hi friends! How’s the day going so far? I’ve got a packed teaching day today, in addition to the usual girls’ activities and errands. It’s going to be a busy one, but I’m looking forward to the glass of wine that will have my name on it later tonight. I’ve also been making a concentrated effort to stretch more before bed. It feels like such a nice way to unwind, it gives me a little bit of meditation and chance to stretch my muscles, and I sleep better.

I’ve managed to stay pretty consistent with my strength routine through the holidays and into spring, but yoga and stretching have been lacking. I LOVE YOGA, but right now, it’s been hard for me to find time in my schedule for classes. I also have pretty low motivation to do it at home. (I last for about 10 minutes and then I’m on my phone checking Instagram. Oops.) 

Total body stretch video you can do anywhere. Stretch your entire body in 15 minutes.

I’ve been trying not to sweat it (pun?), especially since the reviews on stretching are mixed. Various sources will say it’s good for you, while others say that you don’t need it.

Here’s why the experts are pro stretching:

It increases blood flow to the muscles, which could help with recovery.

It can reduce your perceived level of soreness following new exercises. 

It can decrease menstrual low back pain. 

Those who stretch regularly may become stronger over time. 


Here’s why some experts say you can skip stretching:

It may not necessarily prevent injury.

You may not even be stretching where you need it. It’s hard to “target stretch” because an imbalance in one muscle could be causing pain and discomfort in another muscle group.  

My thoughts on stretching

If it feels good and you like it, I say do it! I don’t think there’s a huge need to stretch before a workout (and it can actually do more harm than good), but after a workout, it can feel pretty dang amazing. I’m also a believer that it can help promote full range of movement in our joints, which can prevent altered movement patterns and thus injury. So if you like stretching, do it! 


Total-Body Stretches

Before your workout, foam roll a bit if you like it, warm up with cardio, and perform some functional bodyweight exercises (like squats and push-ups). BOOM. You’re ready to go!

And after your workout or before bed, please join me for a little stretch.

Total body stretch video you can do anywhere. Stretch your entire body in 15 minutes. | #stretch #totalbodystretch #bedtimestretches 
(I held some of the stretches for a shorter duration so you wouldn’t get bored, but ideally, static stretches should be held around 25 seconds. If you want to stay in a pose, just hit pause and breathe until you’re ready to move on.) Stretching can be uncomfortable, but never painful. If you feel pain, scale back or skip it. As always, talk to a doc before making any fitness changes and honor your body. 

This video contains so many of my favorite stretches. It’s less than 15 minutes, and you can do it at any time during the day. Once you get the hang of the stretches, feel free to mute me and play your favorite relaxing music or the yoga channel on Spotify.

(Got this Zella bodysuit this past week! I’m so pumped to wear it for barre and yoga. It fits really well and it’s a nice thicker material. The Pilot even complimented me on it, which says a lot because he pretty much never notices my workout attire.)

I’ll be updating the YouTube channel more often, so please subscribe here if you’d like to get these videos first!

Please let me know what you think and if you give it a whirl.

Are you a stretching fan? Yay or nay? How often do you practice yoga or incorporate stretching or mobility work into your routine?


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  1. Janice O'Kane on March 21, 2018 at 7:28 am

    Oh, I saw this at just the right time this morning. I think I’ll use before bed going forward, but it made a lovely morning stretch session too! Thank you! And that bodysuit – super duper cute!

  2. Nic on March 21, 2018 at 10:05 am

    Do you have any recommendations for prenatal yoga moves or at-home classes?

    • Fitnessista on March 23, 2018 at 11:01 am

      i wish i did, but i had a hard time finding any i loved. are there any studios close to you?

  3. Emily @ Pizza & Pull-Ups on March 21, 2018 at 10:46 am

    I love those leggings in the first picture, so cute! I am a stretching/yoga fan, it feels good and I notice a difference in my mobility when I am regularly stretching.

  4. Karen on March 21, 2018 at 11:28 am

    I am stoked for this! Thank you! I want to stretch more – it feels so darn good. And the only yoga classes that fit into my schedule are so strength based – not what I’m looking for after leg day – ha!

  5. Amy on March 21, 2018 at 11:56 am

    I think this will be a super handy reference, thanks for doing it! My husband is going to appreciate this too…………he keeps saying he needs to stretch more!

  6. Elizabeth at Reserved for Running on March 21, 2018 at 3:48 pm

    I don’t stretch before a work-out, but I am always sure to warm-up. I stretch a little after a run. I’m mixed too based on what I have read, but I do stretches that feel good to me. Mostly, I stretch to improve my flexibility. Nothing like those super compact muscles from running. 🙂
    PS – thanks for that reminder last week about weight training legs. I started doing it again after somehow forgetting and I know it is a good thing!

  7. Megan @ Skinny Fitalicious on March 21, 2018 at 8:20 pm

    Such a good reminder for those of us who are bad about it!

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