How to get Flexible Legs & Back Fast

Hey guys , it's Anna .

And today we'll be doing a stretch routine to get flexible legs and a flexible back doing this can help you get your splits back , bend scorpion needle and more .

But in order to see permanent results , you need to stay consistent .

So that's why I'm challenging you to do this routine daily for at least two weeks to see how much your flexibility can improve .

Even if you're not flexible at all yet , you can still follow along because I will be providing beginner modifications to the more advanced stretches .

So let's go ahead and get started .

We are going to start with backwards kicks on your hands and knees .

This is great to warm up your legs and back a bit while also stretching them out .

At the same time .

This first section is going to be a leg flexibility .

Focus before we move into the back stretches .

Next , bring one leg between your arms , keeping it bent to go into a pigeon stretch .

In this stretch .

You should be feeling it in the hip of your bent leg .

And if you don't feel it , you can reach forward like I'm demonstrating for an even deeper stretch remaining in this stretch , bend in the back leg as far as you can to feel a good stretch in your back thigh .

Next , go up into as deep of a lunge as you can .

This is a great stretch for improving leg flexibility , especially for splits and over splits , straighten the front leg while bending the back one to go into a backwards lunch .

You should feel this stretch in the front leg .

And if you don't feel the stretch , make sure you're flexing and pulling on the front foot , it is so important to keep both sides as even as possible .

So now we are going to repeat those stretches we just did on the other leg closed .

First up is the backwards kicks .

It's totally normal for one side to be naturally more flexible than the other .

Just try your best .

Even if you can't go as far into the stretches on this leg saints , you stay in the same .

But if you , I still love you and but it next is the pigeon pose reaching forward for even more of an intense stretch .

You can even slightly straighten out the front leg to around 90 degrees if you would like to get even more out of this stretch .

Now , bend in the back leg .

Next , we are going to go into the lunch from here , transition into your backwards lunge .

Mm Next , we are going to move on to the next section of this routine , which is focused on back flexibility to start off the back flexibility section .

Go onto your hands and knees for cat cow stretch .

Once you are on your knees , just arch back and then contract as far as you can .

Yeah , you don't now lay on your stomach for our next few stretches .

Once you're laying on your stomach , bend one leg and then reach back to grab onto your ankle .

If you don't feel a stretch here , try to slightly lift up the leg you're grabbing onto .

We are now going to repeat that stretch , holding on to your other ankle , still laying on your stomach arch back as far as it takes for you to feel a good stretch in your back .

Yeah .

Now we are going to go into a child's pose next stand up and reach your hands as close to your feet as you can .

For our final stretch , we are going to go into a back bend .

You are so close to completing the entire routine .

So don't stop .

Now , in your back bend , arch your back as far as you currently can or if you can't do a back bend yet , feel free to do the modification .

Once you hear the timer go off for this last stretch , make sure to let me know you completed it by liking this video and also subscribing to my channel .

So you don't miss any of my future videos .

There will also be another option at the end if you would like to stretch for longer .