Stretching

https://youtu.be/sOuKeVuej9E

If you'd like to extend the stretching routine to 15 minutes, you can add a few more stretches targeting different muscle groups or increase the duration of each stretch. Here's an adjusted 15-minute stretching routine:

1. Neck Stretch: 15-20 seconds per side, 2 times each side (1 minute total)
2. Shoulder Rolls: 5 times forward and 5 times backward (30 seconds total)
3. Arm Cross Stretch: 15-20 seconds per arm, 2 times each arm (1 minute total)
4. Chest Stretch: 20-30 seconds (30 seconds total)
5. Cat-Cow Stretch: 5 times (1 minute total)
6. Child's Pose: 30-45 seconds (45 seconds total)
7. Hip Flexor Stretch: 20-30 seconds per side, 2 times each side (1.5 minutes total)
8. Seated Hamstring Stretch: 20-30 seconds per leg, 2 times each leg (1.5 minutes total)
9. Butterfly Stretch: 30-45 seconds (45 seconds total)
10. Standing Quadriceps Stretch: 20-30 seconds per leg, 2 times each leg (1.5 minutes total)
11. Seated Forward Fold: 30-45 seconds (45 seconds total)
12. Lying Knee-to-Chest Stretch: 20-30 seconds per leg, 2 times each leg (1.5 minutes total)
13. Supine Spinal Twist: 20-30 seconds per side, 2 times each side (1.5 minutes total)
14. Towel Stretch
15. Calf Stretch
16. Heel Raise
17. Arch Lifts

New Additions:

1. Seated Forward Fold: Sit on the ground with your legs extended in front of you. Reach for your toes or ankles while maintaining a straight back. This stretch targets the hamstrings and lower back, improving flexibility and reducing the risk of injury.
2. Lying Knee-to-Chest Stretch: Lie on your back and gently pull one knee towards your chest, feeling the stretch in your glutes and lower back. This stretch helps release tension in the lower back and hips and can alleviate lower back pain.
3. Supine Spinal Twist: Lie on your back with your arms extended to the sides. Bring one knee to your chest and gently twist, bringing the knee across your body to the opposite side. This stretch targets the lower back and can help improve spinal mobility and alleviate tension.

By incorporating these additional stretches or increasing the duration of the existing stretches, you can create a more comprehensive 15-minute routine that further improves your overall flexibility and mobility. Remember to listen to your body and adjust the duration and intensity of each stretch as needed.