Photo Credit of Stacey Nemour: Ed Zabel
Take advantage of my three decades of groundbreaking achievement in the field of flexibility. After being Flexibility Coach to top athletes, Olympians, Professional dancers, Cirque Du Soleil performers, Actors, UFC Champion Vitor Belfort & Carlson Gracie Team and too many to list here, all to maximize their potential – I do know the best way to increase flexibility! I am thrilled share this information with you the best way to increase flexibility and save you from years of frustration, tightness, and pain.
I have worked with countless individuals that were told by a misinformed coach or instructor that they would never be flexible. On every count I have proven them wrong. The instructors were not equipped with the right knowledge to offer the desperately needed help. Sadly, planting a false belief that this is a life sentence of feeling tight and limited.
The Good News About Increasing Flexibility:
Cheerleader Bella's Results In 1 Flexibility Training Session with Stacey
- If you used to be flexible or even had perfect splits the good news is the body has memory. With the right flexibility training program. tailored to your exact needs not only is it possible to gain back your flexibility but, even go further where you left off.
- I have discovered that there is a more flexible person within everyone just waiting for the right instructions to emerge.
- Age 7 and up 90 + can increase flexibility with the right program for their specific needs.
- Prevent injuries, unnecessary surgeries and use of pain medication can be prevented
- It does not need to be a long painful slow process
Flexibility starts at the feet:
Most people don’t know to prepare the body for deep stretching for example, before you can effectively stretch the hamstrings and the line going into the back, one must stretch the calves thoroughly first. Start by stretching the foot back by flexing it and then pull foot back evenly. This will stretch the Achilles, calf, behind the knee and get all the way up into the hamstrings and low back. View your feet as your tires and what keeps your body mobile. if they are rolled in or turned out due to compensating from tightness it effects the entire body such as putting pressure on knees and ankles. Be mindful of your Foot position. I notice many people with knee, back and other issues don't stand or walk with their feet pointing straight ahead. They are turned in or out, and they also perform their workouts this way.
Watch This Free Flexibility Mini Course Video to Learn How Exactly What I Mean
Setting up your flexibility training area:
- For highest results set up an area that will be your flexibility gym.
- All you need is an area with some clear wall space to support the body and keep the back out of it all.
- A Matt that protects back and knees from getting bruised
- 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!
Close the door and turn off your phone:
Now this is your sanctuary to surrender and go into a trance of relaxation. This will put you in tune with your body’s needs. The focus should be on breathing deeply and sinking into each stretch as you ride the wave of your exhale. as a moving meditation. I like to begin or end with a short meditation to see myself exactly the way I wish to me. It is a powerful way to program the mind and body to be the highest vision of yourself. This works for flexibility goals, preparing for a competition and anything you want to be! Be comfortable laying down or sitting with legs crossed and back supported by the wall. View this space as a lab where you are going to create a more vibrant flexible self.
The Absolute Best Way to Increase Flexibility:
Let there be order! Stretching must be done in the right sequence.
To gently warm up and prepare the body for the more demanding stretches and
positions. Since everything is connected – taking time to take the time to
stretch the entire body and do it in the correct order is the key to
transforming your flexibility. I like to start with upper body to get the
energy going. Then work my way down, with each stretch gradually becoming more
intense. Don't forget to stretch the calf muscles, it will make it easier to
stretch the hamstrings and low back. You want to get that whole line stretched.
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 and strengthen the muscles to enable an increase range of motion. In all my DVD’s, 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:
- Upper body
- Lower legs/Calves/Feet
- Waist stretches
- Inner Thighs/Groin area
- Straddle Stretch
- Back Arch
The Dangers of only stretching and performing on your good side:
This is a common thing I see with my
clients. The so called “Bad Side” or locked gets ignored because it is too
uncomfortable or there is a sense of embarrassment by how tight and
uncoordinated that side is. Over time what happens is the tight side gets
tighter and can feel even more painful and hopeless to stretch. This is a
serious hold up of increasing flexibility and range of motion. The body is
having to work extra hard to compensate for the imbalance this can cause severe
misalignment issues leading to severe pain and injuries. There is no bad side
more like a challenged side waiting for the remedy of love and stretching
To increase overall flexibility, it is best to spend double amount of time on the challenged side whether stretching or performing in your art or sport such as dance or martial arts kicking on both sides with the same amount of height and power. What happens is everything tremendously improves. The good side gets better too all that has been holding you back is gone!
If you are serious about increasing flexibility:
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 all that you are seeking, which an established flexibility expert in their field. It is a specific field of expertise that very few truly understand how to legitimately increase flexibility.
In my courses you will learn
everything you have always wanted to know about the best way to increase
flexibility. If you do my courses wholeheartedly with an open mind, don’t skip
anything and follow my attention with critical game changing details you will
increase your flexibility every time you press play!
Also read : Stretches For Sitting All Day
How long should I spend stretching daily to increase flexibility?
The best way to increase flexibility
fast safely and effectively by doing a comprehensive flexibility training
program for a solid hour to an hour and 45 minutes per session. That is how
long my flexibility courses and private sessions usually go for 1 hour and ½ -
Like going to yoga class or in any art
or sport you know by showing up regularly to maintain and improve your
performance. Flexibility is the same and when practiced with consistency you
will see improvement.
Progress oriented flexibility training is a workout within itself because you’re tapping into areas that are lying dormant muscles that are not being used. Stretching 3-6 days a week is ideal. Always take at least one rest day per week to repair and process.
Best time of day to stretch:
it's important to pick a time that works with your schedule and commit to that as you would to brushing your teeth. Listen to your own body clock with regards to best time of day. Anytime that feels like the right time is!
What dancers and pro-athletes should know about flexibility:
Photo of ballet dancer Farrah "Stacey after doing your program look what I got!! Thank you."
avoid sabotaging your career If you’re a professional athlete dancer performer and
feel you do not have the time to devote to increasing flexibility. You can go
to all the classes and practices in the world but until flexibility training is
integrated into the schedule you will not be performing at your highest
capacity. A flexibility program is a must to avoid painful injuries and
setbacks. Devote at least one day a week just for intensive flexibility
training. Always do a condensed program on days with less time.
If you need to warm up before dance class, sports practice, audition, or competition and short on time I produced these condensed flexibility courses with picture guides to safely prepare.
Another secret to improve flexibility performance:
The body processes, repair through taking rest days (at least 1 per week) and a good night’s sleep. Yes! The importance of quantity and quality sleep is often overlooked. It has been scientifically proven that increasing hours of sleep improves all aspects to athletic performance. Not stretching or getting enough sleep are the most harmful to mobility and performance. It helps to have a regular sleep schedule by going to bed and waking up same time every day.
- Stay at a healthy weight
- Sleep Can Boost Your Immune System
- Better Sleep = Better Mood.
- Sleeping Can Increase Productivity
- Improve reaction time and alertness
- Increase Exercise Performance
- Sleep Improves Memory
- Process and integrate new skills and information Lower your risk for serious health problems
- Reduce stress and increase positive outlook
- Think more coherently and do better in school and at work.
- Increase focus and assimilate new skills
- Increased energy in performance
Why the naturally flexible need flexibility training too:
Results during Stacey's flexibility training session via Skype with dancer Julia
In my experience the naturally flexible can have a false sense of
not needing to flexibility train. In some cases, of hyper mobility there is a
greater range of motion but, lack of control and clean alignment. if they
practice ballet, martial arts, or any sport their performance such as a kick
may have height but no direction like a floppy noodle. This can be from
compensating due certain areas being very open and others locked up tight.
What happens is the tight areas don’t get stretched the way they need to because the flexible areas try to cover it by bad form. The gift of natural flexibility is a diamond in the rough that needs to be properly developed. A good flexibility program is one that develops core strength and control with good alignment.
(I’ll add link to advanced courses)
How do I stretch to increase flexibility in extra tight areas?
Inhale deep before the stretch and exhale as
you sink into the stretch. This will also help relieve stress and will put you
in touch with your body. Don’t skip any body parts because it is too
uncomfortable. Since the body is one unit and now that you know to practice in
the right order those lock up areas will feel easier to breathe your way to
breakthroughs. Stretching and strengthening the entire body will create balance
and leave you feeling free and open.
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. This method is outdated and can cause injuries.
In closing the best way to get flexible is:
- Right sequence
- Right stretches for your level
- Deep breathing with intention