5 Methods to Make Stretching More Efficient


How to get flexible legs

Video taken from the channel: Alivia D’Andrea


5 Ways To Fix Knocked Knees | Tight Inner Thighs

Video taken from the channel: ACTIV CHIROPRACTIC


5 Ways to Improve Hip Mobility Without Stretching

Video taken from the channel: Modern Manual Therapy


How To Stretch Effectively | Get Flexible In Less Time Without Pain

Video taken from the channel: VincaniTV


5 Stretches to get you Feeling Flexible and Thinking Positively

Video taken from the channel: blogilates


5 Tips to Faster Results in Stretching Muscles (Hamstring, Calf, Chest)

Video taken from the channel: Bob & Brad


A Few Tips to Make Stretching More Effective

Video taken from the channel: Bret Contreras

5 Ways to Make Stretching More Effective 1. Get in the habit.. Consistency in a stretching routine is key if you hope to see any progress when it comes to 2. Warm up.. If you’re planning on starting a stretching routine, the American College of Sports Medicine (ACSM) 3. Get. Three Ways to Increase the Effectiveness of Your Stretching 1) Employ Three Dimensional (3D) Stretching I first learned this strategy from strength coach Mike Boyle and it’s a 2) Get in Functional Positions that are Similar to What You’re Trying to Improve The best stretch for a particular 3).

Stretching may help you: Improve your joint range of motion Improve your athletic performance Decrease your risk of injury. The traditional method that comes to mind when thinking about stretching is referred to as static stretching – where a lifter bends forward and holds a hamstring stretch for 20-30 seconds. In. Use dynamic stretches before exercise to prepare your muscles.

Use static stretches after exercise to reduce your risk for injury. Arthritis Foundation: “Bridges,” “Seated Butterfly Stretch,” “Standing Hamstring Stretch,” “Quadriceps Stretch,” “Calf Stretches,” “Standing Hip Flexors and Quadriceps Stretches. No flexibility in your schedule?

Never fear: This quick, easy stretching routine has you covered. Mellower than workout videos and more recovery-focused than learning proper squat form, adopting a comprehensive routine of stretching exercises can help you feel better, body and soul, particularly if you suffer from muscle tension or stiffness.. Whether you’re just learning how to. A good warm-up before a run could be a brisk walk, walking lunges, leg swings, high steps, or “butt kicks” (slowly jogging forward while kicking toward your rear end). Start slowly, and gradually.

Beginner’s stretches Overhead stretch (for shoulders, neck, and back). Stand with your feet shoulder-width apart, knees and hips relaxed. Torso stretch (for lower back).

Stand with your feet shoulder-width apart, knees bent. With your hands at the small of Cat and cow stretch. Get down on your. Muscle groups must be stretched in such a way that they are lengthened as near as possible to normal range of motion.

Proper stretching then automatically becomes effective stretching. The above example of the hamstrings stretch looks very different with proper technique. Notice the patient’s leg extended backward keeps the pelvis tilted forward.

List of related literature:

Contract-relax stretching seems to be the most effective form of stretching to increase the range of motion in a joint.

“Textbook of Work Physiology: Physiological Bases of Exercise” by Per-Olof Åstrand, Kaare Rodahl, Hans A. Dahl, Sigmund B. Strømme
from Textbook of Work Physiology: Physiological Bases of Exercise
by Per-Olof Åstrand, Kaare Rodahl, et. al.
Human Kinetics, 2003

Three main stretching techniques a.

“Sports Medicine: Study Guide and Review for Boards” by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
from Sports Medicine: Study Guide and Review for Boards
by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
Springer Publishing Company, 2011

These are some of the most varied but well-known techniques of stretching.

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

For each exercise, concentrate on two unique phases of stretching: easy stretching in which you move slowly into the stretch and apply mild tension with a steady, light pressure or execute a movement at slow speed, and developmental stretching in which you increase the intensity for an inch

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

To date, most stretching studies have looked at traditional stretching.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

There are more effective stretching techniques, but many of them need a partner.

“Optimal Muscle Training” by Ken Kinakin
from Optimal Muscle Training
by Ken Kinakin
Human Kinetics, 2009

There are a variety of stretching techniques.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

What combination of stretching is best depends on the person and his or her sport.3

“Nutrition: Science and Applications” by Lori A. Smolin, Mary B. Grosvenor
from Nutrition: Science and Applications
by Lori A. Smolin, Mary B. Grosvenor
Wiley, 2019

What is the best method of stretching?

“Scientific Foundations and Principles of Practice in Musculoskeletal Rehabilitation E-Book” by David J. Magee, James E. Zachazewski, William S. Quillen
from Scientific Foundations and Principles of Practice in Musculoskeletal Rehabilitation E-Book
by David J. Magee, James E. Zachazewski, William S. Quillen
Elsevier Health Sciences, 2007

Here are some guidelines for effective stretching:

“Success Is Not an Accident: Change Your Choices; Change Your Life” by Tommy Newberry
from Success Is Not an Accident: Change Your Choices; Change Your Life
by Tommy Newberry
Tyndale House Publishers, Incorporated, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Hey guys I’m gonna be trying this everyday for the next 6 months!!Come do this routine with me!!We can motivate each other!!Come everyday to see my results!!!
    Day1:Kinda close in my splits already but not down yet!✅
    Day 2:I got my right split down but my leg hold is still really bad.✅

  • Do i have hamstring? I Can run & shoot. Does not hurt, but i feel a little pain in the hamstring area. It has been like 3 Days and still pain.

  • Great channel, very educational content. I watch your video daily. What are your thoughts on the kettle bell swings for the back?

  • I dont know and but when I do the figure 4 stretch my bones in my foot kind of press into my thigh and hurt me and that just really makes this move unenjoyable… anybody know a way to fix this?

  • Iam only 38 years old and I think my thighbone in my left leg is crooked i was diagnosed with the worst arthritis in all 3 carptments of my knee tried to get s surgery (knee replacement) the doctor said iam too young and they would have to do another surgery in 15, 20 years, that took my joy away and that was 2 years ago trying to find help with this discomfort please can anyone help me any doctors and chiropractor,any advice anything would be greatly appreciated.

  • Hi you two are awesome! I been following and watching your videos every day now. Thanks for showing and teaching all kind of exercise for helping get rid of the pain. I am 50 years old and have a bulging disc. between L4 & L5 still struggling with pain on the right calf. Recently I did following one of your exercises witch laid down on tummy and pushing up the upper body and it really helped lower my pain level. But the numbness still go no where Lol! would you help give advice, what kind of exercise will help get rid of this numbness problem. Thanks again and really appreciate for you two doing all these videos.

  • This is exactly what I needed. Being in quarantine, I feel really down and have no motivation to do anything. Please film more videos like this, it really helped me. Thank you so much, Cassy!

  • Great tips guys. I bought one of those green straps to use for my stretching. When I was having therapy for my knees, my PT had me use one. Great gadget!! Thanks

  • Funny you mentioned breathing. I just did a yoga practice and the teacher said when the muscles feel discomfort, your breathing shallows and body tries to go into fight or flight. So the best thing you can do to relax and stretch the muscle is to breath as deeply and slowly as you can. This was an excellent video, never thought if using a massager when stretching, I always learn from you guys. Thanks so much ☺️☺️☺️☺️

  • It would be awesome a book of yours with your affirmations and tips, like these ones. I do really appreciate your mindset and personality!

  • hi so I’m 13 and when I was younger I was very flexible like VERY but I lost every skill I had when I stopped dancing and stretching. Now I do hip-hop but I’d still like to get back the flexibility I had so this is day 2 of me doing this routine each day to eventually get back what I had:)

  • Thank you for this… im going thru bad heart palp/lung infection and completely stopped working out. I started your vids again recenty and got soo sore (typical lol) and doing this stretch magically helped me breathe easier and stretch out those aches!

  • Thank you so much Cassey for these powerful words! Listening to them and realising that this is the truth was exactly what I needed right now. I could listen to it over and over again ☺️!

  • I have been holding onto a lot of negative emotions towards my husband the past few days and this really helped me to release all the negativity and I feel motivated to talk to him today and forgive him for my own well being.

  • I’m gonna try this ill keep you all updated once I hit 30 days ill stop the update please remind me if I forget a day
    Day 1 God I’m not flexible pretty much everything is hard Day 2 TINIEST bit better but still not flexible at all
    Day 3 taking a break because I had softball practice

  • it acually helps me dribble better than most and be more flexible with different angles than most.. kyrie irving is knock kneed.. God made you like this for a reason.. embrace it.. but tbh the most you can do to make a serious big difference.. make you legs they way you want them and try to walk like that and stand like that for a period of time and keep your feet inward after so long your muscle memory will get what you are trying to do and you will see a little change. im being honest.. but your whole leg wont change lol just really your posture if that makes sence. my best advice. ive done this…

  • This routine is magical. I remember using it for the first time when it came out and having no flexibility whatsoever and I achieved my splits in two weeks. I recently lost them from not stretching for a year but easily got them back after doing this a few times. Thank you:)

  • What about those, like me who are already flex able in those areas? I used to be a ballet dancer and can still do side splits landing only a few inches from the floor and frogs thsame.

  • This does not fix true knock knees!!! It’s a positioning of the femurs. A person with true knock knees could be very thin and still not be able to place their ankles together or have a thigh gap. I am she! I am very active and healthy and have had knock knees my whole life. It is genetic. Obesity makes it much worse and can cause knock knees. I do yoga several times a week and I can promise you all this won’t fix your femurs. ��

  • This was one of the first video of yours I watched back in 2017. It’s been my favorite to stretch to. Thanks for the positivity and encouragement! Love you girl!

  • jesus christ this could be a great video but it hurts to hear you saying about “not playing the victim” or “you are the CEO of your own life” jesus wtf do you realy believe in meritocracy??

  • Thank you for the great video!! I am a medical massage therapist and I am definitely going to get my clients on this stretching regimen!! For @RedBall I am thinking he could have Piriformis Syndrome!! Its easy to fix just a lot of work have. I’d suggest to foam roll the gluteus and IT Band hamstrings and Medical Massage and these stretches(or yoga). I attached a little more info about the muscle on here incase it can help anyone!!!

  • What happens if I feel a tightness or pulling discomfort in my knees? This most often occurs when I’m trying to do the middle split but it’s occurred in some other stretches a few times. I’m constantly trying to readjust so that it’s more comfortable but it doesn’t really work.

  • Gonna try and do this everyday after my morning runs. I already have my left split but it’s hard to hold, Im getting there on my right split, and I don’t have my middle splits.
    Aug 13:
    Aug 14:
    Aug 15:
    Aug 16: Rest Day
    Aug 17:
    Aug 18: ✅ ❇️ (Also, update: I feel like this video is personally missing a few areas of stretching for me so I started this video in addition https://youtu.be/qZTGgEWPbLk and that’s what the second emoji represents)
    Aug 19th: ✅ ❇️
    Aug 20th: ✅ ❇️
    Aug 21th:

  • Don’t play the victim. But I was literally molested my whole life, I cant say that I could control it and avoid PTSD because of it isnt it?

  • i recently lost a best friend because i was feeling as if i wasnt being heard. i told her how i was feeling and she turned it back on me. i was willing to fix things but i was afraid it would happen again. i just want to say, no matter what you are going through its going to hurt. let it hurt and continue to become the best version of yourself. it will get better i promise.

  • Having difficulties with middle straddles. Can’t sit up high enough to even reach floor in front of me. Any tips or exercises for that?

  • hey,if anyone else wants to learn about bow legged surgery try Bow Recovery Tactics ( http://bow.RecoveryTactics.com )? Ive heard some incredible things about it and my co-worker got cool results with it.

  • Lol I did this exercises yesterday at my physical therapist office for my ACL knee surgery recovery. �� Thanks Bob & Brad, I really appreciate you two for making this educational video.

  • I am curious to know this!! My dominant side is right… I write with my right hand… but whenever i stretch or workout, my left leg and arm pain less and stretch more… but the right leg and arm pain more while stretching and bringing it to the level of left side is even more painful….
    Does this happen with anyone else????

  • Really needed this one today. Maybe post a couple more positive thinking/stretch videos during this month’s quarantine. I think it could really help a lot of people ❤️

  • okay thanks for this i admit i’m not flexible but hopefully with this i can be as flexible as you are.. i’m 28 now and i think this would be hard for me but i will do my best to achieve this ☺️

  • I just found this work out and I know that everybody is talking about the posivity but I just noticed something too funny. I was doing the morning stretch for more energy where Cassey said from peaceful to STRIPPER! And then from Happy Baby to Happy Adult. OMG Cassey! You made me laugh:)))

  • When you’ve had a total knee replacement is it OK to do bridges and the hamstring stretches also the type of stretches where you’re on your back and you put one leg across the other and lean back and stretch your glutes? Thanks

  • I’m going to start a diary: reply to this ur progress to so I get an email! �� (to remind myself of this)
    Day 1: I got my over split with 4 books stacked (dork diaries books lol) I didn’t even know I had that!

  • Nice tutorial! Thank you so much!

    I wanted to know that, is there any technique to get splits in less time?
    I sit making a V shape with my legs during the split exercise that you showed ����

  • Very good tip, I’d also recommend to keep the back long and extended, so every breath in I try to create a straight spine and go down on the breath out. Yoga is teaching stretching techniques like this too while training your breath and muscles.
    Thank you very much for this video and for sharing all of your wisdom! Really really cool and helpful videos!

  • Hello I’m 50 years old and I have this problems Whit my legs you think this exercise they will help me to fix the problem, thank you.

  • Hey men can u create a video giving tips on when and how to use freeze,like beatkilling and also entrace and exits from freezes.. tnx in advance men

  • What if you have the opposite problem? I had my chiropractor tell me that I need to strengthen my inner thigh and loosen my outer thigh and IT band. (I also have been dancing for years so my inner thighs are already pretty flexible)

  • Day 9 of the Beginner’s Calendar is complete. I love this video both in the stretches and in the advice. I know this advice can sometimes be hard to hear especially when you feel like dark thoughts are always in your head. I’m hoping I can use some of this advice on myself to get myself out of those dark clouds.

  • Exercises ONLY works on children where the legs are still forming. Once you are an adult and your bones are set, the only fix is surgery.

  • Hello sir
    First of all I want to thanks you for such an amazing video
    Here I want to ask a question that I one is suffering from knock knee problem for the time he/her born (genetically)’and he/her reaches to the age of 20 ‘does knock knee corrected at that stage of life.

  • Day one: Ow can barely do the stretches/ legs aren’t straight at all
    Day two:Same thing as yesterday don’t feel any difference the ads are annoying

  • Has anyone actually managed to correct knock knees without surgery? I’ve searched the internet high and low for results and I’m yet to see any. It seems these exercises are not backed by results. It’s quite frustrating.

  • I have knock knees. I’ve had them since childhood it’s my bone structure. Most people grow out of this, but some don’t. As an older child, my pediatrician offered surgery to break and realign my legs. As it doesn’t cause me pain, my parents decided against it. Now as a yogi, I have very flexible and strong hips and inner thigh muscles. Lack of flexibility in the hips and thighs does not cause or improve this, at least not for me. Maybe others are different!

  • I had mild knocked knees from jumping from 160 to 260 pounds back in 2015 im now 170 shredded but it didn’t fix my knocked knees. I started practicing Yoga Vinyasa and adding this stretch in the practice. Will update. It seems to fix it temporarily, maybe my hips were the issue causing knocked knees

  • There are a few components to solvingbow legs pain at home. One place I discovered which successfully combines these is the Lenas Bow Remedy (google it if you’re interested) definately the best blueprint that I have ever seen. look at the unbelievable info.

  • Hello,if one hip stuck in this position and rotate inward 1 leg what other muscles are involved in this situation,also clamshell exercise will strengthen the muscles behind hip to keep it in nornal position so the leg don’t turn inward when we stay neutral standing?

  • I can say this worked in conjunction with other exercises. I did these stretches first but all were 2 reps for 1 minute and frog squats 30 reps. Then I did abduct side leg raise idek how to explain it but it’s where you lift your leg sideways away from centre of body I did this 30 reps 3 sets on each leg made sure I had good form and then I did side lying leg raises each leg was 30 reps 3 sets then i did lateral squats 60 reps or 30 reps each leg and then I did squats 30 reps. Make sure you have good form and keep going. Since then my gap has decreased significantly from shoulder width to a couple of cm now. For motivation I just imagined people mocking the way I walk or them laughing at me I know it’s depressing but it got me through and kept me going.

  • ive always looked at my legs and thought they just were disformed and scronny but as ive begun to workout for some tims seeing my legs get bigger and still looking like a bent tree branch i realized something was up and this hopefully helps

  • Thank you cassey been doing it for a week helps me clear of myy mind. Though do you have a knee or hamstring stretch we could also do? Thanks and KUDOS

  • I have knocked knees and I hate them so bad they make me feel uncomfortable so can you please give me some exercises to get rid of if �� because I don’t know if the exercises on the video are for that

  • I’ve had knock knees ever since I started working out when I was 15, I’m now 19. I’ll be starting this exercise today and will continue everyday for 2 months. Will come back to comment results:)

  • Sir, is it necessary to do all the exercises or we can just do the one which is comfortable to us only and it will still help correct our chronic knee knock problem

  • My knees touch each other. Do I have knock knees? If yes then is these exercises are helpful for me? I wish to join defence forces. Please help.

  • Started watching your videos this year and fell in love with what you do ❤️❤️ they help me tremendously with my workouts and my confidence. Keep up the good work ��❤️��������

  • Alright here we go, I’m going to do this as often as possible and leave comments here for myself, I’m 31 years old! We shall see if I achieve anything at all lol, thank you Olivia!! Please also remember that you’re amazing still and always helpful and we appreciate you so much!!

  • Thank you for this. I sit at a computer for hours each day and it’s winter here in Australia. I’m so stiff I feel like I’m turning into wood. This will make a difference. You help a lot of people. I think you’re both pretty…. cool ��

  • I’ve been a Popster for years and I’ve never seen this video until now, but I can honestly say it couldn’t have come at a better time. My anxiety and depression have been at its highest lately and in the middle of the video I nearly broke down and cried…thank you Cassey. I feel so much more relaxed and ultimately so powerful after this. ❤️

  • I start the stretching for 3 days ago but I’ll write the results for 28 days, and my leg can’t be straight and that’s so annoying ������

    Day 1 done ✅

    Day 2 done ✅

    Day 3 done ✅

    Day 4 done ✅

    Day 5 done ✅


  • I’ll try to do this atleast ONCE a day I wanna get my splits so bad and I’m not flexible AT all ✨Remind me✨
    day 1: it hurts and I doubt I did it right

  • If you are interested in ways to treat bowlegs the best success that ive had was by using the Reverse Bow Tactic (just google it) definately the best info i’ve followed.

  • My legs fixed on its own, I don’t knot how that happened. I am only watching these videos to find out what I did by mistake to correct them.

    I’ve been a soccer player for years, but my legs where knocked. Then just about the last 2 years, I don’t know how it corrected. But I’ve also played more intense football than the previous years. Maybe it’s because of the intense play that forced it to correct.

  • Hello I know this is not related to the video but can anyone help me out I had surgery on my acl and torn meniscus and I’m at 8 weeks and the surgery was done on my left knee why does my knee cap have a burning sensation and so does the left part of my knee can anyone help

  • Now i can do this routine whenever i have time to do it and then when i am flexible i can finally do splits i am going to subscribe only if this routine works after a month or so. I watched many people who grew up with flexiblity and i reallyw ant to become wanna be those type of people. So if i am already flexible in quarantine then it means im ready for some dance lesson! Because i love dancing but i started to pove dancing in quarantine.

  • Sooo, this is my 8 day doing these exercises, and I saw a lot of people doing it, so why not?
    (P.S.: English is not my first language, I am Brazilian and I speak Portuguese, so I’m sorry for any grammar mistakes.)

    Day 1: I didn’t feel my legs, lol. ✅
    Day 2: ✅
    Day 3: Ok, now it is so much easier! ✅
    Day 4: ✅
    Day 5: ✅
    Day 6: ✅
    Day 7: ✅
    Day 8: I wasn’t at home, so I ended up not doing.:C
    Day 9: I’m not home yet.
    (Recovering): I’m home and i feel like i never lost a day! I’m doing fine… I think. ✅
    (Recovering): ✅
    Day 8: I’m almost able to open a split on the right! I’m so happy yey yey. ✅
    Day 9: I don’t know why but today hurt a lot.:c ✅

  • Hi i’m actually gonna keep you guys updated..
    Day 1: hurt so bad
    Day 2: it still hurt really bad
    Day 3: it started to hurt less
    Day 4: I was sore all day but it didn’t hurt as much when i did the stretches
    Day 5: I finally wasn’t sore today but the pain is the same as yesterday

  • 01:18 massage/stretch 1
    02:36 stretch 1
    04:10 stretch 2
    05:04 stretch 3
    Dont like this i just want to do this every morning:) thank you so much king!!

  • no offense but I will never do these exercises based off his reactions… he looks like he’s in so much pain and im not down for that lol

  • If you are 23 AND you have nothing to do with flexibility, is there any chance to do the splits in 1 year from now? �� I’m just curious…if someone on my age and inflexibility made it, I would like to tell me ��

  • I’m already very naturally flexible (I get it from my dad) so this stretching routine will probably get me doing the splits in under 1 month but i just felt so unmotivated these past couple of months but I’m ready to change that. I am already on day 3 and seeing great results in one more week i think i will be able to do the splits!!!!

  • @5 happy baby to happy adult move i want to know is it fine when i stretch my legs and then air came inside my vagina then when i sit down the went out just like fart sorry for the weird question

  • Great stretch! It got my day started and I felt comfortable through the day. But a before and after this stretch I recommend warming up. Over all I love to do this daily!

  • Going through a break up during lockdown, doing this video almost everyday after my workouts has helped me so so much, thank you so much Cassey for all that you do, you’re changing lives ❤️❤️❤️

  • I’m on day 3 and I’m still in a bit of pain but I’m almost have my left split ����

    Edit: I’m on day 4, now I can actually do my left splits! (Still in some pain but after stretching I’m not sore anymore)

  • Do you have any cues when with following 3 issues?
    1) I can’t keep my pelvis parallel to the floor with exercises like single leg deadlift or bird dog dumbell rows. The tilt comes naturally. What exactly to do I have to stretch, what to strenghten?

    2) My legs from the knees downwards sort of bend outside when I walk. Does this mean I have knee valgus / bow legs?

    and 3) My feet point outwards when I lay down. It seems like my hip flexors simply collapse laterally.

  • Everyone is doing a log on their progress, so I’m going to do it too. FYI I have ZERO flexibility, I can barely split my legs apart nor touch my toes. Soo… lets see how this goes��
    Day 1: ✔ Ahhhhhhh my legs are shaking
    Day 2: ✔ I’m in so much pain
    Day 3: ✔ My entire body feels weak ��
    Day 4: Rest Day (My body just said no��)
    Day 5: ✔ Hold up… I just held my lower shins… am I really getting more flexible??

  • I don’t know middle over split with right/left leg elevated because of her leg injury. Could anyone tell me in which minute she did this?

  • I love this! I was following your routines on hard core mode: made it to day 4 before I started cheating part-way through the workout and then found the beginner calendar on your website! Loving this for how many months should I do the beginner workout calendar before graduating, you think? So pleased I found your channel!


  • that intro song had me hit the like button, laugh out loud at the adorableness and hit the subscribe button! yalllllllll!!

  • I think i might have messed up my leg bc yesterday i was pulling my leg back and i might have done soemthing bc now to day when i do my split its like my bone or something ive been doing this for a week and ive gotten better but today ����‍♀️

  • Loved the workout..its challenging but I’ve gotten a bit more flexible and stronger…what a perfect end to july 2020, Thanks Cassey

  • i have question on this,
    how much time it take to return to the exact place?, my legs kind of like that thank you made this video

  • Ima dancer, I have my middle split, right split, can lift my right leg to my nose, and to my ear with a straight leg, and all the flexibility stuff on my right and middle…. my left….. sighs

  • I’m going to start doing this daily. I have a case of knocked knees because of lupus, but mainly due to inactivity. I used to be very active and stopped for a period, and in this period I’ve developed knocked knees. I’ll be updating as time goes on, this comment will be a year long project!

  • To anyone’s who been thinking if this works:

    I started 22nd Dec 2019 with NO flexibility whatsoever and now have my splits, yall can do it!!

  • Hey vincanitv, I have a couple of questions to ask about breaking. Do you have an email account that I can be able to communicate with you?

  • I’m not sure but,if anyone else is searching for knock knee correction try Reverse bow tactic (should be on google have a look )? Ive heard some awesome things about it and my co-worker got excellent results with it.

  • Just finished two weeks of doing this exercise 5 days a week and can’t see any difference in my legs. I have had knock knees all my life and thought I’d try this. At least for me, no success.

  • ok so i used to be so flexible and i lost my flexibility cause i didn’t stretch in over a year and this is me trying to gain it back. day 1omfg the PAIN i can’t even continue