{"success":true,"data":{"id":31,"provider":"youtube","provider_video_id":"Aa5WNLBA4f4","collection":"workouts","title":"10 Minute Lower Body Recovery Stretch","creator":"Juice & Toya","creator_url":"https:\/\/www.youtube.com\/@JuiceandToya","source_url":"https:\/\/www.youtube.com\/watch?v=Aa5WNLBA4f4","media_path":"media\/workouts\/juice-and-toya\/Aa5WNLBA4f4.mp4","thumbnail_path":"media\/thumbnails\/Aa5WNLBA4f4.jpg","transcript_path":"media\/transcripts\/Aa5WNLBA4f4.txt","transcript_text":"What's up, everyone? Welcome back to another video on Juice and Toya. Okay, welcome back. Today, we're taking you all through a 10 minute lower body recovery stretch. This is gonna be a great stretch that you can do on a recovery day to get some blood flowing, or you can also utilize this as a warm up before a lower body day as well. Oh, yeah, for the stretch format. We're taking it through six stretches. Some will be left, right? We want 50 seconds of that stretch, and then we'll give you a 10 second transition period to move on to the next one. We'll repeat this all the way throughout the stretch, and we'll give you some audio cues throughout this recovery session just to make sure you're filling it in the right areas. All right? So we're gonna roll right into it. Let's get into it. Let's do it. With this stretch, focus on keeping your hips forward as you transition from the front to the diagonal motion. You should feel a great stretch in your hip flexors here. As you go throughout each of these stretches. Be sure to focus on taking deep breaths. You'll exhale as you go into the stretch, and then you'll inhale as you release each stretch. Next, we're gonna stretch our quads by pulling the bottom foot toward our glutes in a half meal position. You can use a wall or anything near you for more stability. If you have any knee sensitivity, feel free to roll your mat 2 to 3 times over for more cushioning. Next, we'll open up the hips in a plank position with one foot near our hands. The goal is to keep the back leg straight as we shift our hips toward the floor. We will return back to the plane position before switching sides here. Next, we'll stretch our inner thighs as we rotate our leg to 90 degrees in a half nil position. We'll keep our hips forward as we actively shift our weight from side to side. Next, we'll stretch out our calf muscles with one foot crossed behind the other, and we'll push the heel toward the ground as we ship into a pipe position. We'll return back to the plank position and alternate size. Next, we'll do an active, straight leg, hamstring pool, will bend the need to release detention, extend the need back at the top, and then slowly return to that starting position. We'll alternate size and stretch both hamstrings. Lastly, we'll stretch out the outer hip by bending one leg at 90 degrees, rotating the knee across the body with one hand as we aim to keep the opposite arm flat on the surface. But hold for a few seconds and then alternate sides here. You may even feel some tension relief in your lower back here. All right, everyone, that wraps up the 10 minute lower body stretch. Hopefully, you feel a little bit more open and fluid throughout the lower body. Cool. And this is a great stretch that you can do daily if you're really tight in those lower extremities. And feel free to repeat this a few times if you want a longer stretch, or you can pause the video at any time, if you want to hold a particular stretch a little bit longer. Oh, yeah, so if you enjoyed this stretch, please give us a thumbs up, and be sure to subscribe to the channel if you haven't already. We have even more stretches and mobility routines on the channel to go check those out. And if you want even more content from us, check out the Juicy Toya app. We have more stretches, workouts, nutrition, and pretty much everything you need to take your fitness up a notch. So we'll link that down in the description. We thank you for joining us for this little recovery day. You know we'll see you at the next one. We'll see you at the next one.","category":"stretch","equipment":"none","duration_minutes":12,"license":"Personal use \u2014 respect creator copyright; link to originals in app","metadata":{"hosted":true},"created_at":"2026-06-08T03:33:07+00:00","updated_at":"2026-09-26T10:49:34+00:00"}}