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20 Minute Full Body Flexibility Routine

It’s been over 2 years since I posted my original full body flexibility routine to YouTube. A routine that I used almost daily for years to help improve my flexibility. However, now reflecting back on it with what I’ve learnt subsequently it seemed due an update.

This 20-minute flexibility routine is an upgraded version 2. It’s got new stretches and different techniques making it more effective and it’s presented in a simple follow along video. There are NO excuses!

You can  download a free PDF sheet summarising the routine to keep on your records, just click the button below.

or just watch the full follow along routine on YouTube.

19 thoughts on “20 Minute Full Body Flexibility Routine”

  1. I like all the movements at your side. I´m 56 an try everything and it´s a lot of fun. I don´t know why I didn´t do it with 40 :). My shoulder pain is gone.

  2. Been watching these videos and following along.
    Man I feel great afterwards.
    For the longest time I never have done stretching because "it was a waste of time" now I feel the importance.
    Thanks for making it easy

  3. Great enjoyable video – would be nice if you could show or mention where a “normal” fit person could stretch to … I don’t stand a chance of getting to some of the positions … therefore thought I may be doing some of them wrong … but actually think I am just not that stretchy yet. Thx Lisa …

    1. Thanks Lisa. Unfortunately, there isn’t really a "normal" range that you could assign. It depends on the person, what the do as an activity and where they’re predisposed genetically. I would say just focus on improving your range 🙂

  4. Hi there,

    with 37 I am starting to work on my flexibility. Main problems, hamstring, hip and hunched back. Is this routine (2x a day) the right one to tackle these problem areas?


  5. Hi Tom,
    First of all a big thank you.
    I need some help with the form of my lower back as I sit on my hamstrings and stretch them, especially as I exhale in the middle of the routine and during the pancake. I have been following this routine for 3months now and just yesterday I felt some pain in my lower back and I think this is because I think I’m supposed to allow rounding of my lower back as we exhale. I know you have to push your lower back in as we inhale in the middle of the video or at the end as we “pancake”. But what do we do with the back as we exhale, relax and go further down? Please help with the pain.
    Your body weight warrior,
    Thank you.

  6. Thanks for the video, I’ve been doing your 15 Minute Flexibility one for 3 weeks will definitely start with this one now. Cheers

  7. I did your 60 min from Dec-Feb 2021 which was fantastic, but now due to time constraints I do your 20 min flexibility stretch almost daily and it’s great too! Please keep going with these – they’re magic for releasing all the tightness! – and I really like how you repeat where we should be feeling the stretch so we know we’re doing it right! Only problem I have is when the exercise threading one arm through the other to lean on and stretch out that shoulder, that hand feels slightly paralysed! So I avoid that exercise as I’m probably not leaning on the correct part of the shoulder? But I’d like to do it properly so any advice welcome!

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