- P90X Stretch X includes 35 stretches for all the muscles of the body. Although participation is optional, it can be an effective method of active recovery.
- Find out how many calories you burn for p90x: X Stretch. The number of calories you burn while exercising is dependent on the exercise you do, your weight, and the time spent doing the exercise. Use the calories burned calculator below to see how many calories you burned during your workout.
Stretching is just as important as exercise. P90X Stretch will:
The P90X® X Stretch workout is an extremely important part of the program, as it helps to prevent injuries and keeps your body from plateauing. This comprehensive full-body routine incorporates elements of hatha yoga, Kenpo karate, and other sports for a P90X® workout that will prepare you to meet any number of extreme challenges head-on.
See also:
- increases flexibility (increases your range of motion),
- helps you to achieve correct posture by lengthening tight muscles,
- it provides better blood flow,
- greater strength,
- increases blood and nutrient supply to muscles,
- has the potential to decrease injury by preparing the muscles.
Also makes your muscles appear longer and leaner, reduces muscle soreness and maybe most important of all, it will
calm your mind, make you feel relaxed, provide a mental break and give your body a chance to recharge.
Contents
In other exercise programs it’s often overlooked because the results are not as visible as some other workouts like lifting weights, for example, and you are not burning calories because it is low intensity kind of exercises. But this is not the case in P90X workout program.
“Stretching is the one thing that will help you achieve a higher level of athleticism over a longer period of time.” says creator of the P90X, Tony Horton. Plus, it will help you to avoid plateau effect, the core of this workout program, which separates P90X as successful fitness program from the other programs that hit the plateaus at some point of their routine.
P90X stretch
P90X stretch is a combination of multiple sports like Kenpo, Karate and Yoga.
It’s basically a flexibility training workout that involves lots of stretching exercises. It’s a simple workout but along with P90X Yoga is one of the most important you can do for yourself. Why? Because with the help of these exercises you will fully enjoy at all P90X workout programs.
P90X stretch is on 7th break/rest day. Yes you can rest and do nothing, but the logic is that the more you contract your muscles, the more you need to stretch them back out, so P90X stretch have many benefits on your final result from doing P90X.
To have great power and strength that you will accumulate from exercising P90X, without the flexibility is worthless. This DVD is not like the other P90X DVD’s because really focuses on getting you loose and relaxed. There are modifications throughout the all workouts to accommodate the beginners as well as the advanced students with great flexibility. If you are not very flexible overall, you may experience minor trouble with some of the stretches. You can use these modifications when you are just starting out and then gradually work into the variations as you become more flexible, so basically this workout is for everyone.
One piece of advice, don’t overdo it.
Good flexibility is a process and requires constant work. It’s not super intense like the other DVD’s, but your body will definitely feel better after your muscles have been stretched.
P90x X Stretch Routine Video Free Full
The X Stretch DVD
The X Stretch DVD is an extensive full-body stretch constructed of 34 moves that uses disciplines from various sports such as Kenpo, karate, and yoga. For this P90X DVD you’ll need yoga mat and yoga blocks. This complete full-body routine will prepare you to meet any number of extreme challenges head-on.
With P90X stretch you will stretch all the muscles step by step.
First exercise is:
- Sun Salutations (Vinyasas) for your chest, back and hamstrings;
- Neck Stretch for your neck and shoulders;
- Back Up the Car and Head Roll for the neck;
- Expand/Contract Back-Chest-Shoulder Stretch and
- Topas Shoulder Stretch for chest, shoulders and back;
- Wrist-Forearm Flex Stretch and Dreya Forearm Stretch for forearms and wrists;
- Arm Circles, Shoulder-Triceps Combo Stretch and Ballistic Stretches for shoulders, biceps and triceps;
- Standing Side Stretch for Side of abdominals and Back;
- Roller for spine;
- Plough for neck and back;
- Seated Spinal Stretch also for spine;
- Cat Stretch for back and spine;
- Glute Stretch for glutes;
- Wide-Feet Forward Hamstring Stretch for hamstrings;
- Side Twist for stretching hamstrings, back and spine;
- Camel and Back Hero for lower back and spine;
- Kenpo Quad Stretch for quadriceps;
- Bow for quadriceps, back and shoulders;
- Low Squat and Frog for inner thighs and hips;
- Seated Single-Leg Hamstring Stretch,
- Seated Two-Leg Hamstring Stretch,
- Ballistic Hamstring Stretch and Split-Leg Hamstring Stretch for hamstrings;
- Toe Flexor for calves, shins, ankles, achilles and arches in foot;
- Downward Dog with Calf Stretch for hamstrings, chest and calves,
- Upward Dog with Ankle Stretch for lower back, chest, shoulders and ankles and finally
- Child’s Pose with Right and Left Stretch for final stretching the back.
X Stretch routine
As you can imagine, all these stretching needs time to perform. X Stretch routine lasts for about 60 minutes. This routine was initially designed to help prevent injuries when doing P90X, but in the same time, it will help you with your work related issues if you are sitting in front of the computer all day long, like problems with sore hands, tense neck and shoulders and much more.
As you see at the previous detailed list of exercises X stretch work from head to toe, systematically. If you want a true “recovery” day, put on the X Stretch DVD and you’ll see how your whole body feels relaxed and loose when you’re done.
Also, all week you are contracting your muscles, so this is a great workout to do the opposite – relaxing the muscles. It’s a great way to release energy and it is vital part of this and every workout program because it provides your body with great flexibility and strength.
Some advice at the end – do not replace X Stretch with Yoga X. It is your choice but there is a reason why X Stretch is in this set of workouts. Your muscles need rest for better performance and better result. Yoga X may hits your legs pretty hard, so you cannot perform the demanding exercises in Monday because you may feel your muscles sore.
It’s simple – if you want best results, rest with stretching.
All the recommendations are in favor of X Stretch because of the benefits you will get from stretching. So don’t skip it and your body will be thankful. And remember, power is in flexibility.
I’m having a rest day today. Only thing I’ll do is stretching.
Found this hour long P90X stretch video. It’s a pretty good top to bottom routine.
So let’s suck at stretching together.
P90x X Stretch Routine Video Free Video
Exercise List:
- Sun Salutations
- Neck Stretch
- Back Up the Car
- Head Rolls
- Expand Chest
- Shoulder Stretch
- Forearm Flex
- Dreya Stretch
- Cat Stretch
- Glute Stretch
- Arm Circles
- Should-Tricep Combo
- Hamstring stretch
- Camel
- Roller-rolling on ball
- Shoulder Stand
- Back Hero
- Quad Stretch
- Frog
- Seated Stertch
- Standing Hamstring
- Downward Dog
- Upward Dog
- Child’s Pose