The typical incorrect answer is 30 seconds. This is not one size fits all. Here is what works- Always listen to your body. If an area is tight and experiencing the bad kind of pain do not push on until the body is shaking. This causes more resistance. Keep coming out of the stretch to regroup and process. Start again inhale deep through the nose and exhale out of the mouth gently going into the stretch (always on the exhale) sink into it and keep breathing until there is a nice release. This could be more than 30 seconds or less. The body knows! See All "
Everything you Need to Know About Flexibility" blogs
Another false statement. It’s always best to honor the body by warming up properly to enable performing highest capacity without injury. The flexibility training routine should be tailored to exact needs that the art, dance, or sport demands. (Here’s a link to options available)
I am asked this question the most! My answer is “only if you think you are” The mind controls the body. Many expect to decline once they reach a certain age. Nothing could be further from the truth. The only issue is that most do not even know where to start. The good news is that anyone can increase their flexibility at any age! I even have a course of this title (add link) Flexibility is a real determinant of one’s longevity and the level of health.
This recent client of mine ( as seen in photos) had severe balance problems. He was tilting to one side and one of his feet was dragging hen he walked. From the first session on his mobility dramically increased and he was walking with-out stumbling!
Also Read my article in the Huffington Post
"Flexibility at Any Age"
Transform your Flexibility! Choose your Level:
To make real progress there is a specific order the stretches need to be performed in. The common mistake is to start by trying to stretch the hamstrings by touching the toes. There is often painful and discouraging because the body is not yet ready to go that deep. The line from the feet, Achilles, calf, up into the back, grion, hips and low back must be released first. Think of it like the bookends between feet, lower legs and the back. Since everything is connected the mind and body must be treated as one unit.
Make sure you open your outer hips (IT band) and stretch the waist to help the lower back to release. Don't forget the inner thighs, to make sure no area is left out. Ankle weights or Stacey Stretch Strap are good to add resistance once you have warmed up. This helps tire out and strengthen the muscles to enable an increase range of motion. In all my programs, online courses and when I work with clients, I demonstrate stretches in the following order to help prepare for going into deeper in flexibility with each stretch. To see a picture guide of some of these stretches read:
How to Get a Flexible Body at HomeUpper body
Lower legs/Calves/Feet
Quadriceps
Hips/Buttocks
Waist stretches
Inner Thighs/Groin area
Hamstrings
Straddle Stretch
Back Arch
Splits
A. Stretching properly with the correct form and clean alignment
B. The body needs to be opened step by step by doing the stretches in the correct sequence.
C. Breathing correctly is one of the biggest parts of getting results.
D. Relaxing -- never force or bounce.
E. Consistency and visualization ( Align with your highest visions)
F. Dedicate certain days to just flexibility training
Picture testimonial sent in from course member
Good posture plays a major role in how one stands, walks, and carries themselves. Good posture is the body language of confidence. The hunched over posture instantly ages and taxes the body. Clean alignment allows breathing deeply to take in more oxygen so the energy and circulation can flow freely. As people age you often hear of them falling and breaking the hip and needing surgery. The reason this happens is because the center of gravity is pulling the body forward and due to tightness in the feet, calf running up the body is causing the body to fight against itself from being pulled in different directions. All this can be a draining energy leak. It can be corrected and prevented. The feet are our tires keep them stretched in good alignment. Be aware of feet collapsing in or turning out when walking.
1.Believing a misinformed teacher or coach who told them they will never be flexible.
2. People believe they are old to increase their flexibility. The truth is anyone of
any age can become more flexible if they learn to do it properly and commit to it.
