How to Be Flexible Without Pain-10 Proven Tips!

Nov 6 / Stacey Nemour Flexibility Master / Martial Artist © protected material not for reuse without direct written permission

Photo credit: Stacey in Kung Fu Magazine Greg Lynch Jr,

Want to be more flexible without pain? Read below for 5 of the best stretches you can do right now! Answers to most asked flexibility questions.  How long do I hold each stretch? If you are not familiar with my work - My authenticated flexibility training system is used Internationally by the pro-athletes, ballerinas, Cirque du Soleil performers, UFC champions, actors to perform at highest potential, clear pain and injuries. Take advantage of my 3 decades of changing the flexibility trajectory of thousands from beginner to super advanced. Read on and I will share what you need to know about how to be flexible without pain.
Before & after figure skater able to perform leg hold straight up behind her

Stacey's Results in just 1 Flexibility Training  Group Master Class with Figure Skaters

How long should I hold each stretch

There’s a lot of misinformed information out there on this subject. Since everybody is not the same physically, naturally this must be gauged according to each person’s unique level. Let’s say, you were told to hold each stretch for 1 minute (this is dangerous and may backfire) if you force your body to hold it past the point of pain. This is how pulled muscles, tears and injuries occur. Never-ever allow anyone forcefully push or hold you down in the splits or any other positions. Always listen to your body’s inner knowing. You hold the stretch using deep breathing to relax and if it feels like it wants to keep sinking deeper stay in it. If it feels painful come out of the stretch and do a series of repetitions without it holding for long.
Stacey in over middle splits stretch

When holding a stretch for too long is counterproductive

 If a stretch is painful and you are forcing yourself to hold it even though the body is shaking and or the bad kind of pain is happening it will cause the body to tense even more and retract back to its tightest point. This may cause the body to go into flight or fight mode and go into protection mode. This is one of the common ways injuries and set-back take place.

 Flexibility progress without pain

The magic is in the repeat. The downfall is when trying one stretch and it feels hopeless and either go on to the next stretch or quit. The breakthrough trick is to keep repeating the stretch over and over. Each time you come out of a stretch go to the other side and come back again so the body can process and prepare to go further. If there is no other side kept repeating the same stretch until you see some increased mobility. It helps immensely to use The Stacey Stretch Strap  to safely go deeper into each stretch with clean alignment.  As well as Stacey Posture Strap, Yoga Blocks and Deep Calf Stretcher click link below to easily set up your own flexibility training gym.

Magic in my correct sequence of stretches

5 photos taken of me by: Angela Yap for Healthy Living in Mountain News

One of the main reasons stretching can be so painful is they are not done in the correct order.  For highest results perform these stretches in the exact order and follow the instructions carefully

1. Flexibility begins at the feet

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 
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2. Chest opener/Posture Corrector

Find a doorway the put elbows on door frame, make sure all fingers are together including the thumb. Take a deep inhale through the nose and on the exhale fall forward until you feel heart and chest open. 
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3. Quad Stretch

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. 
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4. Hip Opener

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. Back, Hip & Hamstrings

 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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If you are in pain while stretching

That is a clear indicator that you are not stretching correctly. One of the most overlooked solutions is performing stretches in the right sequence. Most people go straight to the hamstring stretch of trying to touch the toes. Naturally it hurts because that stretch should be after you have prepared properly by warming up.

Difference bad pain vs good pain always listen to your body

First off dismantle the saying “No Pain, No Gain” and remove that thought from your believe system - as flexibility training should not be painful. The whole purpose is to allow the body to relax, let go and release tightness in the mind and body. There’s a massive difference between the good and bad kind of pain. The good pain is more like a nice release along the line of a good massage yet, feeling like an intense productive work-out is happening. The bad kind of pain is the bodies way of letting you know to stop pushing or you may injure yourself.

Sports medicine physician Dominic King, DO, has an answer that helps cut through abundant and often-conflicting advice: “A certain low level of soreness is acceptable, but you should not push through pain while exercising. ”Good pain, believe it or not, does exist. When you have pain that is a feeling of soreness or achiness, it’s usually the result of mild inflammation or microtears in your muscles or tendons.
Results After Doing "Extensions For Days" 1 Time leg hold by ear in after photo

Results After Doing "Extensions For Days" 1 Time:

YOU DID NOT TELL ME YOU WERE A SORCERESS!! My Stacey Stretch Strap arrived today,, and 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!!!

Why stretching can be painful

Due to not being properly warmed up or the stretch needs to be modified to suit your immediate needs. Make sure to never force or bounce. The starting point is to go into each stretch gently until you feel a nice awakening up of locked areas. To increase flexibility with pain it helps immensely to follow a customized flexibility training regime that matches your current level and needs. A private session with me will be tailored to your exact needs or my online flexibility courses have a wide range of levels so there is something for everyone.  

Powerful method to increase flexible without pain

Here’s the rule - The more painful the stretch the deeper you must breathe! When the breath is properly used with intention combined with the right sequence of stretches this is the true gateway for the mind and body to let go. The feedback from my course members and clients says it feels like magic because of how much easier it is to make real progress. After years of struggling and trying every modality to increase flexibility they are in shock that Quantum leap results happen after just 1 training session. Start each stretch with a deep breath in through your nose and exhale out of the mouth the moment you go into the stretch. Keep repeating this process as you hit what seems like a stopping point. For more on the immense power of  the breathe here is my article in the Huffington Post   The Zone: Use Breath, Posture & Passion To Get Into A Flow State" 
Stacey with ballerina on point balancing on point on tree stomp in back leg hold straight up

Stacey working with ballet dancer Mira

Treat stretching to increase flexibility as a workout within itself

Rather than doing the same few stretches you always do, give yourself the gift of comprehensive flexibility training workout routine. Like with any workout or dance class create set days and times where you stretch with a comprehensive flexibility program (I will add my package deal course link here) Here’s a link to my flexibility master class series to guide you step by step into a discovery channel journey waking up all the areas of the body that having been laying dormant. It will feel so good to finally have the answers and guidance you have been seeking to experience a whole new level of flexibility freedom.

Stacey Using Stacey Stretch Strap®  to stretch further & deeper

Stacey lying on her side with foot to her ear pulling leg back with stretch strap

Stretching is not one size fits all

Only stretching that one body part that is tight or in pain is not enough. Treat the entire body as one unit. Since everything is connected you don’t only stretch hamstrings or just do backbends to increase back arch which is the opposite of how most people stretch. As you strategically stretch from head to toe in the right sequence each stretch prepares the body for the next, so it is not a traumatic event trying to stretch any locked-up areas. This is why a tailored stretching program for your exact needs to transform flexibility  mobility is necessary.
Stacey performing martial arts side kick straight up to sky

Photo credit of Stacey: Tony Donaldson

More ways become more flexible without pain

Create a new set point. Meaning go to a new place a bit further than you have ever been. If there is no bad pain, you have done a series of repetitions with this stretch and feel ready to go to a new place. Instructions:

 *Visualize in your mind how far you would like to program yourself to go

 *Time your exhale to be continually breathing out until you are at your new stretch destination.

 *Only hold this stretch for one second and come right back up

*Repeat a few times, this is your body’s new set point the body remembers. 

 This is how you create new muscle memory! Send appreciation to yourself for attaining this new level of mobility.

: 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. 
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