Best Stretches for Flexibility

Aug 21 / Stacey Nemour Flexibility Master /Martial Artist © Protected material & videos not for reuse without direct permission

Photo Credit of Stacey: Angela Yap Lake Arrowhead Magazine

There is an overload of information on the best stretches for flexibility all over the net. Rest assured, I am pulling from my three decades experience as an international flexibility coach to top athletes: from beginners to Olympians, professional dancers, Cirque Du Soleil performers, established actors, UFC champion Victor Belfort and Carlson Gracie Team and more!

 I have contributed over 30+ articles to the Huffington Post and many other publications. Thousands of clients from across the globe have adopted my miraculous flexibility method via online streaming courses, Skype, and in-person. Also designed Stacey Stretch Strap and Stacey Posture Strap to maximize results.
Disclaimer: Speak to a professional for all your health needs and seek their counsel. Children need to be under adult supervision at all times. We disclaim all liability for any physical harm resulting from the information on this website. By performing any fitness exercises, you are performing them at your own risk. Stacey Nemour, Flexibility Makeover and/or associated affiliates will not be responsible or liable for any injury or harm you sustained because of this training series. By continuing to the program, you acknowledge that you have read this disclaimer and agreed.

 My intention is to eliminate all the confusion and misinformation around stretching and flexibility. Just showing stretches for flexibility without necessary details of how to implement them will not take you where you want to go. I will include my proven flexibility formula to share what is needed to transform flexibility safely without pain and the side effects will be helping to clear pain/injuries and increasing range of motion.

Just stretching on your own is not the best way to increase flexibility. Even if you stretch daily, you are probably wondering why you feel stuck. There are countless outdated generic stretching routines out there and random people on YouTube showing stretches that won’t bring you the solutions you are seeking. Very few truly understand the art and science to legitimately increase flexibility.


How to Get The Highest Flexibility Results:


Here are game changing details of how to use the best stretches for flexibility. What makes my flexibility training system yield the measurable results I am know for is because the magic is in every single little detail.

*You can search the internet for the best stretches but, if they are not done in the correct sequence then the body may not be prepared for what you are asking it to do. There is a specific order that helps the body open faster and without pain.

*There is a certain way to breathe that is a game changer in being able to stretch further, deeper and can add much more power to your performance in dance, martial artists, and all sports.

*Using walls, the best stretch strap Stacey Stretch Strap® and yoga blocks for support makes stretching and increasing range of motion a much more effective experience.



1. Chest Opener

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"
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2. Calf Stretch

To clear locked tight feet, calves, Achilles, hamstrings, and low back.

Calf Stretch: To clear locked tight feet, calves, Achilles, hamstrings, and low back. To get into the hamstrings & low back you need to stretch the foot back by flexing it. Hold the wall or something steady then put one foot on the block to hold it in place while placing the other foot 

3. Quad stretch

Get near a wall ( if you can't fold front leg move foot underneath  to sit on or place yoga blocks under where needed) If you have a difficult time balancing place hand in front on a wall, chair or yoga blocks. 

Make sure knee of back leg is turned under and foot is in line with knee. Push instep of foot into wall this will hold it in place with clean alignment. You can just stay in this position by continuing to breath and relax. Or if you feel you can go deeper inhale through your nose as you exhale out of your mouth (mentally tell low back to "let go" as you pull foot in towards your bottom. Use Stacey Stretch Strap to help control the stretch.

4. Hip Opener

4. Hip, Back & Groin Opener: Start by sitting on a chair then cross one leg over (keep the foot flexed to protect the knee) There are 3 stages to this stretch for beginner, intermediate & advanced:

1. Sit up straight lace fingers together and push down on the top of the leg right under hip bone you will feel your low back getting elongated and hip open. (Never ever push directly on knee)

2. Do prayer hands (make sure both elbows are not pushing on the knee) place elbows as far from knees as possible (to protect knees) take in a deep inhale through your nose and as you exhale through the mouth go forward leading with the chest.

3. For more advanced get chest down flat and then pull yourself in deeper by grabbing towards bottom of the chair

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.

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5. Hip, Back & Hamstring Stretch:

 Put your foot up on a chair, bench, or step stool. Make sure both feet are pointing straight ahead, and hips are square (meaning even both hip bones aligned evenly pointing straight ahead) Inhale through the nose as you exhale out of the mouth reach one hand toward floor and the other hand can be used by grabbing below the chair to pull yourself further down.
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Breathe your way to Flexibility:

I cannot stress enough the importance of the breath. In times of stress, fear, and anxiety our breathing becomes shallow the issue is that often after the painful event has passed, we still can carry our mind, body, and breath pattern as if it is still happening. This can keep us in flight or fight mode which is depletes you on every level. The best way to get on track is to slow down and deepen your breathing when you inhale through your nose feel your lower belly push out as it fills with air (oxygen) and allow a long exhale out of your mouth.
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Power of the Mind:

Now add the power of the mind by setting a clear intention to feel and see yourself exactly the way you wish to be calm, peaceful, joyful, feeling all your needs are met with deep love and appreciation. If my flexibility system releases old pain and wounds that have come up to healed  give yourself permission to release them. Let it all go and feel a renewed sense of freedom that you create your own reality. 

Are you asking what does this have to do with stretching? Our minds are the most powerful tool that we can harness for all levels of success in life. Everything! Because the same concept applies to breathing with intention to allow yourself to let go to enable the body to follow. What is held in the mind dictates instructions to the body. When you began a stretch first inhale deeply through the nose and take your breath to the bottom of spine hold it there for a few beats and mentally tell your low back to let go then exhale out of the mouth and extend it until it takes you to your next stretch destination.

Do not ever push to the point of strain or the bad kind of pain. If you feel you have gone as far as you can stay in the stretch and start the breathing and sinking on the exhale process or if it feels painful come right out of the stretch and repeat.

How do I know if I am doing the stretch correctly?

It should feel like a deep moving massage as locked areas start to let go which enable you sink further into each stretch. When done properly you will experience a nice release happening where you previously felt locked up.

How long do I hold each stretch?

The body knows so it is best to tune into how each stretch feels and let that be your guide. Breakthroughs happen on the repeat-If the body is crazy tight in an area, switch sides and keep coming back.

 If stretch feels painful don’t hold it long rather repeat that stretch by coming all the way out of it and going back in multiple times. Each time you repeat a stretch the body should allow you to sink deeper into it.

Don’t try to force it by violently bouncing or someone pushing you. This is an outdated method that is dangerous and counterproductive.

See Best Way to Increase Flexibility

Get the Flexibility Master Class Series

Choose your level:

Setting up your flexibility training area:

· All you need is an area with some clear wall space to support the body and keep the back out of it all.

· A Cushioned Matt that protects back and knees from getting bruised. The back doesn't like a hard floor

· At Least 2 Yoga Blocks

· 1-2 Stacey Stretch Straps

· Stacey Posture Strap – if posture needs support

· A chair or step stool to help with balance

· Water bottle- hydration is a must!

The Best Flexibility Products to Safely Increase Flexibility:

Yoga Blocks:

Yoga blocks allow  you not skip out on a deeper stretch or the perfect yoga pose just because your flexibility isn’t quite there yet. Blocks are one of the most useful accessories for beginners, but even advanced yogis use yoga blocks for support in poses where it's needed. My blocks are ecofriendly soft foam yoga blocks

Stacey Posture Strap:
The Posture Strap can be used by anyone. Good posture is the body language of confidence and health. 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. 

From the moment you put it on feel the tension release from neck and shoulders opening the heart and chest open giving a taller, straighter appearance. 

 Stacey Stretch Strap:

This stretch strap is the most effective tool  is to increase flexibility, range of motion, and improves recovery of the muscles.  This will allow a much deeper stretch on upper and lower body with clean alignment to create new muscle memory.

When I researched the market, I found them to be lacking in the essential elements of the correct level of resistance and 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. 

  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.

YOU DID NOT TELL ME YOU WERE A SORCERESS!! My Stacey Stretch Strap arrived today, and I completed your "Extensions For Days" and my word!! I have never seen such progress. I can't even believe the progress I've made in fewer than 2 hours! Sorcery! Thank you so so so much!!!

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