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LifestyleTranscript
00:00What's up guys? Welcome back to another video on Juice and Toya. Welcome back. So we're going to
00:04slow things down today and take you guys through a nice stretch. Yes. Okay, so we're going to do
00:09an upper body stretch today. This is good if you're sitting a lot and need to open up the
00:14posture a little bit or also it's a nice stretch to do after a nice upper body workout. Exactly,
00:19so we're going to get into all the major muscle groups in the upper body as well as the upper
00:24back as well. Yes. Okay. All right, we're going to roll into it. Yep. Okay, so for the first stretch
00:28we're going to do, well, you can do the standing or sitting. We're going to do a cross body post
00:33delt stretch. So what you'll do is pull your arm across your body and then you'll make kind of an
00:38arm bar here and pull that arm across. So you should feel a nice stretch behind the shoulder
00:44into the shoulder blades. Exactly. So we'll hold these, you know, a good amount of time on each
00:50side, but if you need to hold any of these a little bit longer, feel free to pause the video
00:55and hold them as long as you need to. Exactly. Big pull. And then on days, you know, before your
01:01workouts, you can do more of an active swing and pull, more dynamic stretch. Okay. But for the
01:07sake of this video, we'll just do a nice little static stretch. Okay. So that should be good. Shake
01:13it out. Go to the other side. Big pull across. Yep. Don't forget to breathe through these. Breathe
01:22through these. You might find one side is a little more intense than the other. Yes. Totally
01:27normal. Exactly. All right. Cool. And each one of these stretchers will hold for about 10 to 20
01:36seconds, but take as much as you need for each stretch. Exactly. All right. So now we're going to
01:41get into the triceps a little bit. All right. So we're going to start by placing one hand
01:47on the mid back or as close as you can. We're going to reach across, grab the elbow and try
01:51to pull the elbow back and reach your hand further down your mid back. Yes. So you want
01:59to try to touch as far down your mid back as you can. Yep. And don't forget to breathe through
02:06this. That breathing will help to relax and open up the muscles as well. Yes. All right. And then
02:13from here, we're going to get into the lats. So now we're going to pull that elbow to the right side.
02:21Okay. So across the body. So you're going to feel a nice stretch in the lats here. Exactly. So from the
02:26elbow down to the lats, you should feel a lot of stretching there. One thing here, also try to keep
02:34your rib cage tucked in. So you're not arching in your back. Okay. Ease on up and we'll shake it out
02:46a bit and then we'll go to the other side. Okay. So you may feel that you have a little bit more
02:54tightness on one side than the other. So, you know, feel free to spend more time on that side,
02:59give it a little bit more love and, you know, take care of it. So again, take those big, deep breaths,
03:07try to really reach down your back as you exhale.
03:17All right. One more big, deep breath, then we'll take it across to the lat.
03:20All right. All right. And then let's pull across the body.
03:31Oh, this is good. Nice, deep breath.
03:41Good. All right. Shake it out.
03:46That's good. Okay. So now we're going to get into the chest and we're going to show you two
03:51different ways that you can do this chest stretch. Okay. So I'm going to show you how you can do it on
03:56the floor, but if you have access to a wall or an open space, Julius is going to show you how you can
04:01do it on a wall or standing as well. All right. So if you're on the ground like me, we're going to get
04:08down in a prone position. We're on our stomach. We're going to make a nice big T. What we'll do,
04:13we'll go to one side first to the right. You're going to try to keep this arm down. Try to keep
04:18your shoulder and chest towards the ground and then open up and twist. So you can use that left
04:23hand for support and kind of open up to where it feels comfortable for you. Even right here might be
04:29enough, but go as deep as you can. Exactly. So opening up will just help you get more into that
04:35stretch. And then the more you pull that leg open, the more tension you'll create. Okay. So another way
04:40you can do this stretch is if you have a wall, a flat wall here, you can get that hand attached to
04:46the wall and then you'll attach your shoulder. Okay. So from here you'll want, just like what
04:52Toya is doing on the floor, you'll want to open away from the wall. Okay. And then also really try
04:57to spread your, your fingers. That's going to help create a lot of tension from your forearms,
05:03your biceps, and then through to your chest. So again, we'll hold this for about 15 to 20 seconds.
05:10Yep. And if you're following me on the ground, we'll go to the other side one more time. Okay.
05:15Again, take those deep breaths. And then the opposite arm is the indicator of how much stretch
05:25you're getting. Yes. Same thing on the ground. You can lift that arm up to get a deeper stretch
05:30if you've got the space to do so. Okay. If you're following me, we'll just turn it around again,
05:36place that hand on the wall, and then try to spread those fingertips. And then also what you can do is
05:43you can create tension through the wall as well. So if you want to press into the wall,
05:47that'll help you get a lot more into that chest. Okay.
05:50So this is a great stretch to do if you, you know, you feel like your posture is very rounded.
05:58Yes. If you have a hard time staying upright throughout the day, you want to kind of open
06:05your chest. Open it up. Yep. And that'll help your posture stay a little bit more upright. Yep.
06:11Oh man, that's good. Yeah, that's great. All right. So now if you were standing with Julius,
06:16we're going to all come down, work our way to the ground. All right. So for the next one,
06:22we're going to get into the neck and trap area a little bit. All right. So we're going to start
06:26with our left hand on the ground. You're going to push the ground away from you and gently grab
06:30the side, left side of your head and pull your right ear towards your right shoulder. Nice and slow.
06:38So as you're pushing the ground away, that's going to pull and open up in the laps a little bit.
06:42I'm sorry, in the traps, all the way up through the neck. Good. Again, nice deep breath.
06:57You don't want to yank at your neck. You just want a nice little,
07:01you know, nice soft tension to where you can open up all this good stuff.
07:05Good. All right. We'll switch sides and I'll pull away to the right.
07:23Good. A few more breaths on the side.
07:28Good. All right. And once you finish that, just like the upper body, just kind of
07:42do a few rotations just to kind of loosen it up a little bit more.
07:46So go a few clockwise and then counterclockwise.
07:59Okay. All right. Next, we're going to go into one of my personal favorites.
08:04This is a stretch that we tend to neglect the smaller muscle groups like the forearms and biceps.
08:10You also want to keep loose because a lot of times they can cause a lot of tensions in the elbow
08:15and the shoulder. Okay. So we're going to do a forearm and bicep stretch. So what we're going to do is
08:22have your fingertips facing your body. So we'll try to get your palms flat on the ground. Okay.
08:29So once you're able to do that, this might be enough stretch for you just being in this position.
08:34But if you don't feel a stretch through the forearms and the biceps,
08:37what we're going to do is shift back to our heels. Okay.
08:41So you want to shift back to where you're able to keep your palms on the ground. If you feel like
08:46your palms are lifting, that's too much. Stay forward a little more. Exactly. So don't put too much weight
08:53into your hands. Just put enough tension to where you feel that stretch in your forearms.
08:57So this is a good stretch to do just on, you know, after upper body days. Again,
09:03if you're doing a lot of bicep work, rows, curls, you want to keep even the smaller muscle groups as
09:10loose as you can. Okay. So you can do a little bit more actively. You can shift back and forth
09:17and every time try to get more into that stretch. Breathe through this one as well. Yes.
09:24All right. A few more breaths here.
09:31All right. All right. Cool. Again, we'll shake it out counterclockwise and then clockwise.
09:38And then we're going to get kind of the other side of the forearm by putting the top of our hand
09:46down now. Okay. So again, not too much weight into the hand. Yep. Okay. Try to spread those,
09:51those fingertips. And then again, we'll shift back. Nice and slow. Exactly. Okay. So this should,
09:59you should feel the stretch through kind of the top of the forearm here. So even if you're someone who
10:05types a lot throughout the day, you have a wrist pain, tension, this is a great stretch to do,
10:10you know, daily. If you feel a lot of tension through your forearms.
10:13All right. One more deep breath.
10:30All right. Again, nice little twist. Take it out. Yep. And out. Cool. All right. So now we're going to get
10:41into the T spine a little bit. Okay. So we're going to get down on all fours. All right. So we'll
10:47start with the right side. We're going to reach that hand through our body and try to get your
10:54shoulders down to the ground, your arms straight down or as deep as you can. Yep. So you feel a nice
11:00stretch through here, try to breathe. Good. And then as you exhale, we'll open up and rotate through
11:09the T spine. Yes. The hand that's on the ground, you want to put a lot of tension and pressure into
11:17the ground. Yep. And that's going to help you give more rotation. Okay. We'll do two more times. You'll
11:24want to do this about three or five times, nice and easy. And this is going to help open up that
11:31upper T spine. Okay. Rotate. And also you'll find that as you open that hip wants to kind of shoot
11:44out. So you want to try to keep that hip as close as you can as you rotate. So keep your core engaged.
11:49Rotate through. Okay. One more time. And the deeper you get that shoulder here,
11:59the more you're going to feel that upper back. Okay. By the third time around, you should feel
12:08like your T spine is a little bit better. All right. Now we'll do the same thing on the left side.
12:20Yes. It's a reach through. That's a lot better on this side.
12:28It's going to do the same thing. Okay. Open rotate. But this is worse.
12:44Good. Reach through.
12:49Big deep breaths through this, especially the T spine. That's going to help the muscles for your back,
13:02your ribs, all kind of relax as you rotate.
13:05Big deep breaths. Good. Good. Last one.
13:21Okay. All right. We have one more stretch for you. Yes. All right. Okay. Now we're going to go into a
13:37child's pose. Yes. Okay. But we're going to do this to where we get a little bit more of the side body
13:42again. So we're going to go back into a child's pose to begin. Yep. All right. And then we're going to
13:49move to the left first. So what you're going to do is take both of your hands and slowly walk them
13:55over to the left while keeping your hips centered. So don't let your hips move. Just move those hands
14:01and pull that right hand towards the left. As far as you can, you should get a nice stretch down the
14:06right lap. Oh yeah. You just want to reach your fingertips as far away from your body as you can,
14:14just while staying back in your heels. It's a great lat stretch after you're knocking out some pull-ups
14:25is a good way to open this back up.
14:27Okay. So we'll slowly walk back to center to reset, take a big deep breath in the middle
14:43and then we'll go to the other side. So again, slowly walk it out, reach away from your body and sit back.
14:52One more big deep breath.
15:12All right. And then we'll walk it back to center.
15:14Okay. You should feel nice and open now. I know my chest feels a little more open,
15:24shoulders feel a little more relaxed. So again, this is something that you can do before bed if
15:30you've had a long day of sitting or a heavy workout, or you can do this on your lunch break or just a
15:36break between work if you're sitting at a desk job all day. So this is nice, quick flow again that you
15:41can do daily. And the more you do it, the more you'll find that you'll have freedom in your upper
15:46body as well as in your back. If you have back issues, loosening up the muscles kind of alleviates
15:53tension. Okay. So we want to take that tension out. All right. So if you like this stretch guys,
15:57please give us a thumbs up. Also, we have other stretches on the channel. We have full body stretches.
16:02We have a great lower body stretches. If you have really tight hip flexors and hamstrings,
16:06so go check that out as well. And if you guys have any other suggestions for stretches,
16:10let us know down in the comments. We love hearing and we'll get it right to you. All right. Exactly.
16:14All right. If you want more content from us, follow us on Instagram at Juicy Texas.
16:18At Toya Cherelle. That's it for today's video. We'll see you guys at the next one.
16:22I'm about to go do some upper body now. I feel. Yeah. I feel opened up. Yeah.
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