Best Way to Increase Flexibility

Nov 14 / Stacey Nemour

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 new information with you to save you 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: 

Write your awesome label here.
  • 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 (Add Buy Yoga Blocks Button)
  • 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:

  1. Upper body
  2. Lower legs/Calves/Feet
  3. Quadriceps
  4. Hips/Buttocks
  5. Waist stretches
  6. Inner Thighs/Groin area
  7. Hamstrings
  8. Straddle Stretch
  9. Back Arch
  10. Splits

The Dangers of only stretching and performing using your good side and areas:

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 attention.

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 - two hours.

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."

To 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 very 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 here is the best way to get flexible is:

  • Right sequence
  • Right stretches for your level 
  • Deep breathing with intention
  • Consistency
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