Important details to get the highest results from the stretches:
Keep in mind learning the
best stretches will not do much unless you apply these details below. Read
carefully first then try the stretches shown after the next few paragraphs.
How long do I hold each stretch:
Many blogs and articles say to hold each stretch for 30
seconds. I have found that is not necessarily correct. Here’s why, the body
knows always listen to your inner knowing. Holding a stretch that long can be
too painful and cause harm from forcing yourself to hold it when the body’s
feedback is saying otherwise. This may cause the muscles to contract and get
even tighter.
How to finally get unstuck: Instead of going by a
certain number of seconds go by how the body feels. For an area that is
painfully tight hold for a few seconds and come out of the stretch and then go
to the other side or right back into the same stretch over and over until it
starts to get easier. The break gives the body an opportunity to process in
between and get used to it. You may notice that you are able to go deeper into
the stretch and build up to holding the stretch for longer. The magic happens
on the repeat so do not give up!
On the other hand, if you are in a stretch that feels so
good and healing you may want to stay in the stretch longer than thirty seconds
to fully receive the benefits your body is asking for.
How to breathe to
increase flexibility:
The release and mobility breakthrough happen through the
best use of the breath, by setting Intention and paying attention. Start with
an open mind about the power of stretching the right way. When going into a
stretch always begin with a deep inhale through the nose and take breathe all
the way day to the bottom of the spine. Hold the breath for a beat and right
before you exhale mentally tell your low back to “let go” then exhale out of
the mouth and you go into the stretch. Time your exhale to keep going until you
get to your new stretch destination.
Right sequence:
Stretches should be
done in the correct sequence to safely maximize the results. Here I have laid
out some stretches from my system to get you
started. The magic is in my details so follow the instructions above carefully
to feel and see a real difference.
All you need is a doorway to open chest, shoulders and improve posture. Easy to follow clip from online course "End Your Back Pain Flexibility Course"
To clear locked tight feet, calves, Achilles, hamstrings, and low back.
Hold the wall or something steady then put one foot on the block to hold it in place while you put the other foot on block to stretch foot back until heel is completely on the floor. Hold until you feel stretched out and go to the other side. Repeat as many times as needed. Screen shot from "The Flexibility Formula - 4 Short Program Series and Bonus Picture Guide"
Write your awesome label here.
Hold the wall or chair to balance. Then make sure knee is in line with the knee of the supporting leg and not in front of knee. Then grab foot with hand and bring it towards bottom, while tucking hips under. If it feels completely locked up drop it right back down to floor and immediately repeat until the quad start to release and allow the foot to come up higher.
If you are having a difficult time, use the Stacey Stretch Strap to help pull leg up.
My gift to you is my FREE 5-minute chair stretching and flexibility routine. You can do it from your hotel room, office, anywhere you a sturdy chair. In my 5-Minute Chair Flexibility Makeover: I demonstrate an effective way to heal and open the low back, outer hip, knee & clear sciatica pain. Grab your chair and follow along for this chair session.
Important: Protect your knees! Never ever press directly on knee, instead right under hip bone on very top on leg. Copyrighted material not to be reused without written permission.
This video will show you how to increase flexibility for Achilles, calf and hamstrings.
Put stretch strap on from behind you and put a loop from each side on one foot, be sure to stretch the foot evenly by flexing the foot back don’t leave out the toes! Be aware of the foot collapsing in or turning out it needs to be aligned perfectly straight to fully benefit. If you don’t have a strap and are very tight lean the leg that is stretching against a chair or wall to hold it in
In this video I show how to stretch the hip flexors, grion and strengthen the inner thighs and core which is needed because that muscle does not get used as much as other areas. It can be done without the strap. If very inflexible scoot close to the wall and put your legs up and let the wall to support the legs just stay there and if you can handle more do this exercise sliding legs down and up the wall.
If using the Stacey Stretch Strap put 1 strap (or 2 for the more advanced to double the stretch and resistance) and pick the loop with the right level of tension and put one on the foot and do the same with the other foot. Do not do the double bounce to use momentum to get legs up together as shown in video
The splits or (over-splits for the more advanced) should only be done after being completely stretched out. In this video I show the proper way to practice splits training.
Flexibility the fountain of youth
To become more flexible, you must stretch, and it should be an integral part
of any workout routine. Stretching lengthens your muscles and improves the
range of motion of your joints, allowing you to move more freely and with less
risk of injury. But flexibility is also useful in everyday life by making
chores like bending to scoop up a dropped pen or stooping to tie a shoelace
easier to do.
Regular stretching can help improve flexibility, as well as range
of motion in your joints, if you are new to exercising, start slow and
gradually build up the intensity of your workouts regularly.
Do you find it difficult to touch your toes? Struggling to tie your shoes,
put on socks, and perform other activities you used to take for granted when
you were younger? Stretching will help you regain lost flexibility by
lengthening the muscles that are shortened and atrophied during the aging
process.
See How to get a Flexible Body at Home
Setting up your
flexibility training area:
The best flexibility aids to safely increase flexibility
Matt:
The back doesn’t like a hard floor
Area with some clear wall space (walls and chair provide
support)
Yoga Blocks:
There’s no reason to skip out on a deeper stretch or the
perfect yoga pose just because your flexibility isn’t quite there yet. Yoga
blocks are one of the most useful accessories for beginners, but even advanced
yogis love using yoga blocks for support in poses where it's needed. These are
ecofriendly soft foam yoga blocks
Stacey Posture Strap:
The Posture Strap can be used by anyone. The benefits
include better posture, decreased stress and tension, less joint and muscle
pain, greater energy, increased breathing capacity, great for frozen shoulder
and torn rotator cuff. All you need to do is slip it on, cross the straps in
back, pull it up and feel your body begin to straighten as you control the
tightness with the Velcro. With regular use your shoulders will shift back
giving you a taller, straighter appearance. Good posture is the body language
of confidence and health.
Stacey Stretch Strap:
I cannot stress enough what an effective tool
the strap is to increase flexibility, range of motion, and improves recovery of
the muscles. Efficient way to stretch your upper and lower body with clean
alignment to create new muscle memory. When I researched the market, I found the
straps to be lacking in the essential elements of the correct level of
resistance, tension. It also needed to be soft yet strong enough material to
not painfully dig into skin and with the correct length and number of loops to
suits all ages & heights. So, I created it myself! My customers say it is
the BEST STRETCHING STRAP ON THE MARKET! This custom designed stretch strap
will provide you support needed to help stretch further than you ever thought
possible, and fast.
Calf Master Stretcher:
The Bob will
increase speed, strength, ankle mobility, and vertical jump. It strengthens and
stretches muscles, tendons, ligaments, helps treat plantar
fasciitis, and is the ultimate lower leg solution. This simple, yet effective, device will
relieve your pain in no time. It also strengthens and tones the calves, as well
as trains your core.
No matter how much you stretch, sore muscles and Achilles’s
tendons can hold you back. But there’s an innovative way to stretch every
muscle in your lower body with this Calf Stretcher.
Whatever the fitness levels, the calf stretcher can be used
by anyone. You can target your calf muscles at both ends of their stretch
range. Target your Achilles tendon as well as the back of the knee to aid post
workout recovery. What is differentiates
this calf master is that rocks back and forth to also work your core while
delivering an excellent stretch to your calf muscles. It also improves vertical
jump height, clears shin splits, and helps clear tender Achilles, foot, and
lower leg pain.
Stretch before or
after workout:
Despite the claims
that stretching before a workout is not recommended, after working with
athletes for thirty years and myself as a professional martial artist I have experienced
otherwise. If you are performing a sport, martial arts or dance that requires an
extreme range of motion stretching beforehand will allow better performance
with good alignment and help prevent serious tears and injuries. If using
elliptical or stationary bike or a less demanding workout as far as requiring a
lot of flexibility stretching after while body is warm is highly beneficial.
My flexibility training programs are a workout within themselves it is good to take days just training with my intensive courses are their own
If you go to dance class, cheerleader practice, martial arts
class or most classes involving physical activity there is usually not a
solution based effective flexibility training routine offered. Over the last
three decades of my career this has been an all-too-common issue.
Many times, these instructors tell the student they will
never be flexible, leaving them devastated. Only because the coach truly does
not know how to help the student safely increase flexibility
What you can do now – Get the right program for your exact
needs. If you are beginner an advanced flexibility program will not serve you.
If you have aches and pains get a program that helps, clear those issues. Train
mindfully everyone progresses at a different rate. However, if you are
progressing it means you are doing the right program correctly.
Flexibility benefits everyone
You don’t have to be a dancer or yogi to benefit from the best stretches.
The above stretches are the perfect way to increase flexibility for all ages. Learn
how to stretch to increase flexibility and decrease the risk of injuries, including
hamstring stretches, stretches for runners and more. Regular stretching the
right way will help improve posture, circulation, muscle recovery, range of
motion, clear aches, pains, reduce stress, increase energy, and sleep better.
Flexibility is the ability of the joints to move freely through their full
range of motion. Young athletes growing thru growth spurts desperately need to
bring the body into balance with flexibility training as well as those speeding
up the aging process from inactivity and hunched over posture. The good news is
that anyone of any age can improve their flexibility by consistently doing
stretches at home. This can be a life changing opportunity!
