【初心者向け】全身ストレッチ｜ストレッチを始めたばかりの方にオススメ【15分間】

📕 [Released June 19th] My first book, "Healthy and Flexible Muscle Training for Lifelong Fitness," is now available for pre-order! This book condenses self-care methods for building a body that can move for a lifetime. 👇Pre-order and find more details on Amazon here! https://www.amazon.co.jp/dp/4043300719/ We introduce full-body stretches for beginners. This book is perfect for those who want to start stretching but don't know where to begin, or those worried about injuring themselves by suddenly exercising. Let's gradually make stretching a habit starting with this video. We carefully explain the key points of each stretch, so please try them along with the video. [Recommended Videos] ○ Recommended for those with very stiff bodies | Stretching methods to make your body more flexible [7 minutes]    • すごく身体が硬い方にオススメ｜身体を柔らかくするストレッチ方法【7分間】   ○ Stretching after a bath | Relaxing full body stretch [15 minutes]    • お風呂上がりのストレッチ｜ゆったり全身ほぐし【15分間】   ○ Full body stretching | 20 minutes of thorough body stretching    • 全身のストレッチ｜20分間じっくり身体ほぐし   ○ Flexibility stretching | Stretch your whole body at the end of the day [16 minutes]    • 柔軟ストレッチ｜1日終わりに全身を伸ばす【16分間】   [Menu] 0:00 Introduction 0:09 Neck stretch (Sternocleidomastoid and scalene muscles) ● Point: Place your hands directly beside your body and tilt your head to the opposite side. 1:33 Shoulder and chest stretch ① (Deltoid and pectoralis major muscles) ● Point: Sitting in a seiza position with your hands clasped makes it easier to straighten your spine and open your chest. 2:16 Back Stretch ① (Erector Spinae & Latissimus Dorsi) ●Point: Stretch your entire back by rounding your body from your head to your hips. 3:01 Back Stretch ② (Erector Spinae & Latissimus Dorsi) ●Point: Keep your hips high and bring your chest close to the floor. 3:45 Shoulder & Chest Stretch ② (Deltoid & Pectoralis Major) ●Point: Extend your arms straight out to the sides from your shoulders and twist your body. 5:14 Abdominal Stretch (Rectus Abdominis) ●Point: Tuck your chin and look straight ahead. Stop at a position that doesn't strain your lower back. 6:00 Lower Back Stretch (Erector Spinae & Multifidus) ●Point: Hug both knees and round your lower back. Relax and breathe deeply. 6:46 Side abdominal stretch (Oblique muscles) ●Point: Be careful not to lift your shoulders off the floor when lowering your knees. 7:32 Buttock stretch (Gluteus maximus and gluteus medius) ●Point: Tuck your chin and be careful not to lift your head. 8:57 Front of thigh and hip stretch (Tensor fasciae latae and quadriceps) ●Point: Stand with your feet shoulder-width apart and twist your waist to bring your knees and inner ankles together. 9:45 Calf and thigh stretch (Gastrocnemius, soleus, and hamstrings) ●Point: Bring your stomach and the front of your thighs as close together as possible. 10:34 Iliopsoas stretch (Iliopsoas) ●Point: If you have difficulty balancing, use a wall or chair for support. 12:06 Side stretch (latissimus dorsi, obliques, serratus anterior) ●Point: Spread your legs forward and backward, and lean your upper body directly to the side. 13:33 Inner thigh and hip joint stretch (adductor muscles) ●Point: Lay the tops of your feet flat on the floor. Tuck your chin and keep your back straight. 14:17 Ankle Stretch (Gastrocnemius, Soleus, Tibialis Anterior) ●Point: Keep your heels on the floor and squat as far forward as possible, shifting your weight forward. *Results of stretching may vary from person to person. *If you have an illness or injury, please adjust the stretch according to your condition. *Stop immediately if you experience pain. [Related Videos] ○Full Body Stretch | One Video for the End of the Day [12 Minutes]    • 全身ストレッチ｜1日終わりにこれ1本【12分間】   ○Full Body Stretch | Intensive Body Loosening [30 Minutes]    • 全身ストレッチ｜集中身体ほぐし【30分間】   ○Upper Body Stretch [11 Exercises]    • 上半身のストレッチ【11種目】   ○Lower Body Stretch [10 minutes]    • 下半身のストレッチ【10分間】   ○Forward Bend Stretch | Recommended for those aiming to be able to touch the floor [10 minutes]    • 前屈ストレッチ｜床ペタを目指す方にオススメ【10分間】   ○[On tired days] Just these stretches before bed [7 minutes]    • 【お疲れの日に】寝る前これだけストレッチ【7分間】   ○Pre-Bed Stretch | Relax in 5 minutes before bed    • 寝る前のストレッチ｜おやすみ前の5分でリラックス   ○Pre-Bed Stretch | Relax before bed [9 exercises]    • 寝る前のストレッチ｜おやすみ前にリラックス【9種目】   ○Back Pain Relief Stretch While Lying Down [9 minutes before bed]    / anhk   tHYc3cA ○ Stretching method to improve leg splits [10 minutes daily! After your bath]    • 開脚できるようになるストレッチ方法【毎日10分！お風呂上りに】   ○ Psoas muscle stretch while lying down [4 minutes]    • 寝ながら腸腰筋のストレッチ【4分間】   ○ Back stretch while lying down [8 minutes]    • 寝ながら背中のストレッチ【8分間】   ○ Shoulder stiffness relief stretch while lying down [10 minutes]    • 寝ながら肩こり対策ストレッチ【10分間】   ○ Hip joint flexibility stretching method [2021 version]    • 股関節を柔らかくするストレッチ方法【2021年版】   ○ Hip joint flexibility stretching method https://youtu .be/wPNzDjixENs ○ Psoas Muscle Stretch | Recommended for those concerne...