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The ONLY 3 Stretches You Need for Better Flexibility
If you'd like to improve your whole body flexibility in a quick and effective way, in this video I'll share with you the only 3 stretches you need!
Watch me next to uncover the secret to instant flexibility improvements (End Screen Video) ➡️ https://www.youtube.com/watch?v=VuKQezeo3X4
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if you're feeling a little stiff and you want to improve your flexibility but you don't have a great deal of time on your hands to dedicate to a lengthy program then the good news is that i have just three stretches that you need to improve your flexibility and i'll share with you why everything else isn't actually necessary so let's get into it the first of the stretches is placed first on purpose because the benefits of this stretch carry through into the other two i love it because it tackles so many muscles in one go which makes it perfect for when you're short on time so come to sit onto your bum feet a little bit wider than your hips and lean yourself back onto your hands with your fingertips pointing outward from here lift your bum off the floor towards a reverse tabletop position you want to think of tucking your tailbone under and engaging your bum muscles as if you're trying to flatten out the front of the hip but don't worry at all if it's not actually flat that doesn't matter press your chest up towards the sky and this might be where you choose to stay if you've got a bit more flexibility to play with here next step one foot back a little underneath your bum before pressing your weight forward as if you were going to try to tap your knee to the floor and again it doesn't matter how far the knee goes it just matters the direction that you're sending it in hold for 20 to 30 seconds maybe take a little pause if your arms are tired before switching to the other side so why do this one first what difference does it actually make if you try this stretch with the variation of stepping back with the foot you'll notice that it's also stretching the soles of your feet an area which is commonly neglected in stretching but is an absolute game changer trouble is it can feel pretty uncomfortable so let me explain why it's worth putting up with aside from improving blood flow maintaining healthy foot arches and helping improve our balance and stability stretching your feet also has a great impact on the flexibility of the rest of the body due to this little thing called fascia quite simply fascia is a thin layer of connective tissue which encases everything within the body our muscles our organs our bones it's all connected like one big spider web loosening up the fascia through stretching the soles of the feet has an impact on the rest of the fascia in the body helping you find more flexibility in your other stretches to come so if that foot tuck variation was too much for you in the first stretch just take a few moments to sit on your heels before moving on that first stretch tackles a lot of lengthening into the front of the body so number two is targeting the back of the body the side that allows us to bend squat and fold and can help reduce the chances of back pain for this one i want you to grab a stick a strap or maybe even just a rolled up pair of socks something that you can hold into your hip crease as you then come down into a low squat your feet should be a little bit wider than your hips but keep your toes mostly facing forwards this is already quite a tough position to get into so if you need something to make this a little bit more accessible slightly elevate your heels with something weight plates or books do a great job of this so from here without dropping your stick strap or sock press your hips up to the sky whilst your hands stay on the floor you could hook onto the front of your toes or feet for stability if you prefer and yes that might mean for many of you that your legs do not straighten don't go thinking you're the only one because it's fully intended this way we do not need to straighten our legs in order to stretch the hamstrings so stay true to that sock which will help you keep the good form so alternate between a low squat and your forward fold for around 60 seconds pausing in each for a few moments and this is going to stretch your hamstrings your glutes and your lower back so before we look at the final stretch why is it that these are the only three stretches you need there are many ways that we can stretch a muscle many different yoga postures or moves that we can make that will all stretch any given muscle we want to target but simply put they all do the same job just in a different way variance is great for enjoyment or challenging us in other ways such as building strength balance or coordination but these aspects are not essential for flexibility improvements simply doing these three stretches perhaps when you wake up or perhaps before you go to bed will make a world of difference to your flexibility so with our first two stretches we have stretched the feet and ankles the quads the hip flexors the wrists the biceps the chest and shoulders glutes hamstrings and back so with number three we're going to hit our inner thighs our lats and triceps to give our full body a stretch in just three efficient moves this last one is great for improving your shoulder mobility for things like handstands and top shelf snacks as well as improving your ability to squat low and help improve your posture come to a tall kneeling position and then step one foot out to the side toes turning out away from you feel free to put a cushion underneath the knee for comfort if you need allow yourself to then lunge the hips down towards that front ankle pulling your tailbone slightly under and driving the knee out wide this bit gets into those inner thighs so then add the side body reach for an upper body stretch rest your forearm onto the thigh or go deeper if you wish as you reach the other arm up and over bend the arm to cradle the back of your head as you then look up towards the sky think of rolling the top ribcage on top of the bottom ribcage that your chest stays facing outward and maybe even press the head lightly into the hand for a bigger stretch into the tricep stay for around 30 seconds before changing over and repeating on the other side the thing is knowing these three stretches and doing them is one thing but if you really want to improve your flexibility you need to make sure you're not ignoring this one thing that could be really holding you back so go and watch this video next to uncover the secret to instant flexibility improvements
#Stretches #Flexibility
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So I imagine this is catered to new people who're starting just starting out, so I have a lot of questions that nobody seems to answer.
How often can you stretch? Like should I do this multiple times a day, once a day, once every two days? How long should I hold the stretches? And are there "sets"? And if so, do I rest in between, or just do it multiple times in succession?
Heya for the the first stretch it hurts more in my shoulders than it for anywhere else is this normal, I also feel like I can barely breathe in this pose and struggle to hold it for longer than 10sec. Do you have any advice 🫶🏼
This is way too advanced. Anybody who comes to this and thinks it's for inflexible people is already pretty flexible.
Love your enthusiasm, positive energy and caring tone.
Hi! New subscriber here, thank you for this educational content.
How long to hold and how many repetition for each stretching?
Quite literally haven't been able to touch my toes for multiple years… I did this stretch routine a single time (it took 5 minutes). I stood up, reached down, and touched my toes without pain and with straight legs. It's incredible.
I will keep doing it!
Loved the natural remedy mentioned at 6:02 – definitely trying that out! 🌿✨”
Can't believe you got Ryan Gosling to give you a hand in making the video, incredible.
Simple and very effective! Thank you so much for your videos!
great, thank you for all your videos, especially this one!
One of the best exercises for flexibility thank you
Is it effective?
Is there an alternative version of the first and third stretch that can still stretch quads, arms, feet etc. Doing those two movements are hurting my knees and shoulders unfortunately but they look very effective to hit different parts at once also. Is there a way to train to be able to do them without getting hurt
Thanks ❤
First posture is awkward. Huts my arms/wrists. had to alter it. LUnges are good. Been doing them for ages.. but I think you need to sit, roll forward, and do 2 Ham tretches for each leg, 45 seconds each one. Total 3 minutes
Wth ???
I just done the third exercice and was able to do the figure in your miniature thank you very much
The neck stretch is uncomfortable and kind of hurts my head
Awesome video and explanation. Clever.
Searching for this information for years 🥲
I'm having problems with my upper back, it's difficult to actually push the chest out during the first stretch, do you have any tips? Or other videos?
Probably the best video on youtube for flexibility, very short and to the point but also has plenty detail.
Hey guys if you want to know if this works I got you. I’m going to keep doing this and see how flexible I get. I’m going to update this comment as time goes on.
The fascia thing is untrue. It's true that it is connective tissue that holds everything together throughout the body, but stretching the fascia on a part of the body will not affect fascia in a distant part of the body in any meaningful way whatsoever.
And we cannot target fascia specifically anyway, so we may as well focus on and talk about stretching muscles/working on mobility of a certain joint, not fascia.
Lastly, the role of fascia, being a connective tissue, is to be strong and robust – in fact it is the strongest material in the body, and takes 925kg of force to deform by just 1%.
So not only can we not physically change the structure of fascia by stretching or massage, but we also shouldn't want it to be loose.
What we actually want to achieve is down-regulation of the nervous system's protection of the joints and muscles so that we can move through more range, and that is what is mostly occuring when we improve our flexibility and mobility and decrease tightness and pain.
Fascia has become another buzz word and special thing to focus on in the fitness and rehab world, like posture and muscle imbalances, but the evidence for the claims made about it simply isn't there.
Nice stretches though. Definitely helpful and practical for many people.
thanks for sharing !!!
Mmm taisty😊
what is going on? a fitness video that gets straight into it, without long-winded sponsor plug, just straight to the point guidance. subbed.
Couldn't do the first one. My shoulders don't have that kind of flexibility. Need to figure out how to build that first
The second one was great! I thought I couldn't do it when I saw the move in yoga workouts. I didn't even consider starting from a squat position!
Tysm btw
Am I the only one who thinks
she looks like Rachael Taylor!!!
been looking for a good fold exercise. i have been able to touch my toes but still struggle with the back part. really wanted my forehead to touch the shins and it’s been frustrating. will get back in a few weeks while a try this! ❤
@aron the plummer
the first one is really hard but does stretch the arms and quads and hamstrings. I do know how you can stretch everything at the same time, but it happens. I did one and felt highly victorious.😊😊
Are these yoga poses?