10 min FULL BODY STRETCH + FLEXIBILITY ROUTINE // Beginner to Advanced
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- Опубликовано: 9 фев 2025
- 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
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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!
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'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??
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!
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 :)
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.
Please do more of these mobility workouts! I'd love to incorporate more mobility workouts but I never know what moves to do!!
I absolutely love how your workouts/routines are always so unique, they're different from other content on youtube, so refreshing, thank you!
Absolutely!!!
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 ❤️
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 :)
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 ✨✨
Man. This was great. I am about to incorporate this into my daily routine.
i love doing this right after Natacha Océanes workouts it is amazing thank u nc
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!
I recently discovered your channel about a month ago and I have been hooked ever since! I love the way you film your videos, they're very clear, well prepared and researched. Your positivity is infectious and you're definitely one of my go to youtubers when I'm feeling down and demotivated. I wish I could put into words how much you've done for me the last few weeks. Thank you 💕
ahh thank you so much Kira, I pour my heart and soul into my videos so I'm really happy you like them (: I'm always here for you if you feel that way ♥️♥️♥️
@@natachaoceane you can definitely tell because the quality of them is insane!! Thank you so much, I'm so happy you read my comments as I really appreciate everything you post! 💚💙
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.
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 RUclips before! 😂 Thank you for everything you do 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!!
Finally, something a beginner can do and not die during the stretching. I want to become more flexible because I used to be but I have been neglecting stretching for soo longs. But every beginner stretching routine I have found is not beginner at all. There are always some positions that kill me and when the girl says "if you're a beginner and can't reach this far yet, do this instead" but I can't even do that! This 10 minute routine is the perfect start, will be implementing it in my morning routine!
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
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)
I do this routine after every single home reload workout and sometimes in the mornings and on rest days too! I love it.
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!
WOW. that wrist mobility movement was golden! Thanks Natacha!
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!
I did the worm up on my own then followed your 15 min hit workout + the abs workout you posted on Instagram and now i followed your stretching routine . Love your video's Natacha , you're my favourite fitness youtuber
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 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❤️❤️❤️
Honestly the best 10 minute stretching video I've watched and followed along to. Thanks so much for this!!!
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!
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
Brilliant timing! Totally doing this today! Thank you Natasha, on-point content as always!! 😆
thank you so much sweetie, I hope you're having an amazing day!! xxx
Natacha Océane You too 😇❤️
Girl, my mamma and I just finished your 20 minute work out albeit, virtually :) YESSSSSSSS to a stretch. I cannot thank you enough for putting out this free content. We really enjoy your workouts.
hey Marguerite! That is actually so sweet and makes me so happy! I used to go swimming with my mum as our time together each week and it's just made me really happy reading that! Thank you so much for the best support I could ask for, and I am so happy they can help you and your mum! I'm sure you're both taking care of each other (even if it's virtually) and hope you both stay feeling healthy through everything at the moment!
I love how you always think about your followers. You always give us great content, unconditionally. This is why I keep watching and following you. Thank you so much! You have a forever fan here! Plus your content is always top notch! Quarantine has nothing on all of us! ❤️
hey Martha! ♥️ That is actually so nice to read, I had a bit of a bad day with heavy period cramps but that made me so happy. Thank you and I hope you're feeling your best mentally through everything. All my love beautiful!
How amazing are you?! These types of videos are way too rare but much much needed for many of us. Thank you so much for showing the importance of mobility. Loved this!
I love how you edit these videos so they're so easy to follow along!
Can't wait to try this! I've been doing 10 minutes of stretching every day after my workouts the past few weeks (I'm usually not very good about stretching). It's made a huge difference but I don't know much about what to do for stretching/mobility so this helps a lot. Thanks girl! 🤗
Such an easy to follow and simple step by step stretching video! Thank you for sharing Natacha, learning alot from you! Practice will make positive progress Nakia~ all the best
hey Nakia! That's amazing, tbh anything that you're doing will help over not doing any stretching at all (: if you were wondering about the difference between stretching and mobility, stretching is when the muscle is lengthened passively (like the low side-side transfers), mobility is when the joint moves actively through a range of motion (standing Blackburns). Doing a mix of both is great to keep you feeling flexible and mobile (: xxxx
@@natachaoceane Thank you for the info! I've definitely been wanting to work on both so this is great! Mobility work will definitely help improve my squat as well which I've been working on!
Thank you for all this content 😭😭😭!! eternally grateful for your love for us !!
You all show love every single day and any time I'm down I just look at my incoming RUclips comments and feel happier instantly, so I should be the one saying thank you! Big hugs!
Ive done these stretches soo many times I literally memorized it 🤍😂
Thank you so much for all the amazing content you keep putting out in these difficult times! I'll do this one in the morning before my hospital shifts, truly a godsend since I don't have time or the mental energy with 12h shifts to structure drills and make up workouts. Thank you again!
hey Petra! We are all so so grateful for you and it means so much that they can help you feel a little better through everything you're working so hard on. All our love, and thank you again! ♥️
aint we all trying to glow up over quarantine and natacha just makes it easier for us 😘😌
Love this quick but affective stretch. Thanks Natasha for all you do!
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.
I keep coming back to this routine - love it!
Thank you for this great video Natacha! I'm doing this routine every day for over a month now and it has helped my body to recover, because I haven't been working out for years... Thank you!
Congratulations on 800K!!! So happy for you girl - you deserve this more than anyone 😊 Been here since 10k and it's absolutely incredible to see how much your channel and you have grown 💕
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!! 🤍
Wish I could 'like' this every day. I've been doing it nearly every day since covid began. Thank you 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! 🥰
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!!
one of the best decisions I made this morning was click on this after a workout, It's magical. Thank you!
Loved it! Would love for more of these mobility sequences. Beautiful layout and easy to follow along. Thanks, Natacha!
Four years later and this video still helps me get moving on the hardest winter mornings
this helped a lot! i have quite a few assignments and schoolwork to do and i am really tense all the time! this is a lifesaver for stressed students💥
THANK YOU!! I’ve been working out at home using RUclips videos and not everyone includes a warm up stretch or cool down stretch. I’m so happy to be able to use this!
Thank you Natacha!! I am guilty of often being too lazy to properly stretch. I really want to improve on my flexibility and mobility so this is perfect 🖤
honestly you're not alone Marie! I've done this many times 😂
Natacha Océane you replied 😭 Keep killing it girl you’ve been such an inspiration these past few years
Yessss I have been waiting forever for a video like this!!!! Thankyou so much ♥️♥️♥️
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 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 was amazing. Really love the notification regarding switching positions.
I’ve been watching your videos daily, personally during lockdown I watch/do one of your videos first thing and it sets me up for the day- feel so much more motivated 😃 you and Mario always make me giggle too 💗 just thought I’d tell you, you’re doing a fab job helping so many people in body AND mind 👏🏼 lotsa love x
You light up my day Natacha 💕. Thank you for keeping us going 😊💕
Thank you Natasha for a lovely chilled early morning stretch.
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!
This is a great idea! I want to do some daily exercise, but don’t want to train insane every day! Just some simple stretching sounds great. I will try this in the morning, I’ve been feeling very sluggish after getting up. Thanks, Natacha!!
This video will be so helpful!! Thank you for all the new (and old) workouts! I love you so much❤❤
The format of this video is awesome for actually being able to follow along!
I really enjoy this warm-up. It's become my favorite, replacing another routine I've used for years. Well done!
i loved this video. i’m a massage therapist, and the stretches, especially the wrist routine was super helpful! thanks natacha 🧡
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!
Natacha the world needs more of this workouts
Best stretching video. I love how it wasn't just "the usual" strechings :)
Adding this to my daily routine❤️
So sad when the video was over, felt so good! thank you so much for sharing this! P. S. You’re at 803,000K subscribers and I can’t wait when you reach 1 Million! (Congrats so far in this journey!!!)
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 😂
There’s not much stretching mobility videos & I’ve been looking for some, this is PERFECT!!! Thanks Nat, amazing vid as always ❤️
you're so welcome Melissa, I am so happy it can help you my girl! I hope you feel happy and loose and ready to go when you're done!!
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!
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!
I have been subscribed a while now but never watched a video till yesterday when it was recommended on someone elses channel.
I loved this stretching. It was very relaxing and didnt feel like an exercise in itself. Sometimes even classes I have attended in the past I couldn't tell when the warm up, actual work out and cool down started and ended because there were so intense.
I love intense work outs but they are not realistic for everyone.
This is so great! Please keep videos like this coming. I was wanting to try this from your instagram post, but the follow along way is even better! You have been so helpful for my mental health during this quarantine.
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 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! ❤️
I really enjoyed this! I did it after the workout you posted today. The wrist stretches are much needed after working on a computer all day!
Been doing this everyday since quarantine started. A quick 10 min stretch surely makes A LOT of difference. Thank you!!!
Thank you SO much for adding in the wrist stretches. Mine have been hurting for a while now and it was exactly what I needed. Thanks for everything that you do!
So glad you added wrist stretches! thank you!
Thank you so much for including a preview of the move during the 15s switch. It was a smooth flow between moves as opposed to stop and demo.
The video I've waiting for!!!! 🤗 Love your videos and work, I just found your videos but I love it and they are really helpful, also full of knowledge. Lots of love for you from Turkey!!! 🥰🥰💕❤
love back to you in Turkey! Thanks so much for watching and I'm so glad you find them helpful 🙏🙏🙏
@@natachaoceane 💕💕
Love it. Very calming.
I am not a very flexible person, so I enjoyed the fact that the exercises were not so difficult to attempt and effective at the same time 😍! I had tried other stretching videos but I always had a lot of trouble in assuming the right positions
Can’t wait to do this tomorrow!!! You’re the best!! ❤️❤️❤️
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! 💖💖💖