What you ought to Learn About Versatility



Video taken from the channel: Amanda Bisk


Flexibility ALL YOU NEED TO KNOW! FAQ’s Answered Part 1

Video taken from the channel: JeromeFitness


A 1-Minute Test Will Show How Flexible You Are

Video taken from the channel: BRIGHT SIDE


Science of Flexibility and Mobility

Video taken from the channel: Shapeshift Wellness


Stretching & Flexibility Everything You Need To Know

Video taken from the channel: Noregretspt


Stretches for the Inflexible! Beginner Flexibility Routine

Video taken from the channel: Anna McNulty


Stretches for the Inflexible! Complete Beginners Flexibility with Nico | Dance, Gymnastics, Splits

Video taken from the channel: PsycheTruth

TIPS FOR STRETCHING SAFELY. Warm up first. Stretching cold muscles increases your risk of injury. Warm up with a walk, jog, bike ride or a few rounds of sun salutations. Keep a slight bend in your joints.

In yoga, you’ve probably heard an instructor say micro-bend your knee or elbow. This small bend. Benefits of stretching include: Improved flexibility, which can be important for everyday activities Reduced risk of injury.

If a muscle on one. In yoga, “flexibility” is an attitude that invests and transforms the mind as well as the body. But in Western, physiological terms, “flexibility” is just the ability to move muscles and joints through their complete range. It’s an ability we’re born with, but that most of us lose.

Flexibility training is essential to athletes’ health, as it aids in recovery and reduction of injury during workouts. According to Harvard Health Publishing, “stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight.

Flexibility – This term refers to a muscle’s maximum length. This can be improved through stretching, tissue work (massage, foam rolling etc) proper hydration and nutrition. Mobility – The mobility of a joint is its ability to have full range of motion (ROM) in all directions.

For a joint to have its full ROM, many factors are involved. What You Need to Know About Workplace Flexibility Greg is a branch manager at a regional bank. He struggled to consistently deliver monthly schedules for his branch associates three weeks in advance, as directed by the bank. As a result, his branch was sometimes understaffed or overstaffed at certain times of the day.

To increase your flexibility, it is much more safe to perform developmental stretches. For this, you need to hold your stretch initially for 6 – 10 seconds. Then go deeper into the stretch.

Do not allow yourself to ease off (unless painful) and then hold for another 20 seconds. What You Need to Know About the Paycheck Protection Flexibility Act. Gusto Editors. Responding to the needs of small businesses, the president signed legislation titled The Paycheck Protection Program Flexibility Act (PPPFA), also known as H.R.7010, on June 5, 2020.

The Paycheck Protection Program Flexibility Act revises the Paycheck Protection. Workplace flexibility is a strategy that emphasizes being able and willing to adapt to changing circumstances when it comes to how work gets done. Workplace flexibility meets the needs of both the business and its workers. Workplace flexibility can enhance work-life balance for employees, leading to greater satisfaction and retention.

This is a key reason why having as much flexibility as possible is highly beneficial. In times of turbulence and severe uncertainty, we urge business owners to act in a measured way and consult with a foreign exchange provider who understands.

List of related literature:

So what does flexibility really mean?

“From XL to XS: A fitness guru's guide to changing your body” by Payal Gidwani Tiwari
from From XL to XS: A fitness guru’s guide to changing your body
by Payal Gidwani Tiwari
Random House Publishers India Pvt. Limited, 2011

Most important, Alwyn has told me, is to make a distinction between “stretching” and “flexibility training.”

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

Indeed, the term flexibility itself is vague.

“Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way” by Luke Humphrey, Keith and Kevin Hanson
from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way
by Luke Humphrey, Keith and Kevin Hanson
VeloPress, 2016

What I am about to say is not how flexibility is traditionally defined or understood.

“The Genius of Flexibility: The Smart Way to Stretch and Strengthen Your Body” by Robert Donald Cooley
from The Genius of Flexibility: The Smart Way to Stretch and Strengthen Your Body
by Robert Donald Cooley
Atria Books, 2009

This type of flexibility training produces the best results in flexibility.

“The Essential Guide to Fitness” by Rosemary Marchese, Julie Taylor, Kirsten Fagan
from The Essential Guide to Fitness
by Rosemary Marchese, Julie Taylor, Kirsten Fagan
Cengage Learning Australia, 2019

Flexibility is simply a result of stretching.

“Science of Flexibility” by Michael J. Alter
from Science of Flexibility
by Michael J. Alter
Human Kinetics, 2004

How to Get Better Flexibility.

“Internet Children's Television Series, 1997-2015” by Vincent Terrace
from Internet Children’s Television Series, 1997-2015
by Vincent Terrace
McFarland, Incorporated, Publishers, 2016

What is meant by flexibility?

“Computer Aided Design and Manufacturing” by M.M.M. SARCAR, K. MALLIKARJUNA RAO, K. LALIT NARAYAN
from Computer Aided Design and Manufacturing
PHI Learning, 2008

There are 2 main types of PNF stretching: the contract, hold, relax technique and the contract, move, relax technique.

“Complete Conditioning for Basketball” by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
from Complete Conditioning for Basketball
by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
Human Kinetics, 2007

Why is flexibility important?

“Essentials of Operations Management” by Nigel Slack, Alistair Brandon-Jones
from Essentials of Operations Management
by Nigel Slack, Alistair Brandon-Jones
Pearson Education Limited, 2018

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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  • Please CLICK THE NOTIFICATION BELL! Our subscribers aren’t being shown our videos unless they click the notification bell next to the subscribe button.

  • Lmao bruh I was shocked when I improved more with just doing it once ima start doing this everyday now yay I’m happy and it’s 8:00 and I haven’t slept yet so I feel crazy

  • I love how she is so supportive not just in her words but also with her actions. When she stretches, she does it to suit what a beginner level might only be able to do. *claps. Thank you for that! ❤️

  • i took ballet for 2 years when i was 2, so i was 4 when i dropped out because we started moving, and im still pretty flexible surprisingly, but ive started getting rusty so im gonna get flexible again, im going to start cosplaying and such so flexibility would be useful

  • Thank you so much I did that like for 10 days and I got like perfect like you’re not perfect but I got like like pretty good results I got flexible I could do them in the Cicely I could do a hair back while I can do everything thank you so

  • I’m off work this week and struggle with movement so it’ll be good to do this everyday and see how I progress. Thank you I feel much looser already after one session ❤️

  • Wow haha it did confuse me.. thank you for the information!! Im a yogi, and I wanted to ask, which kind of functional flexbility training there is?

  • Quote if your on your feet a lot like myself who never owned a car. Stiffness is a you know the rest pain. I stretch every morning. It can take me years maybe less. But this video will help me a lot. Thanks for the upload.

  • I think when I got to the butterfly legs and had to use my elbows to push my legs down was the hardest thing I’ve ever experienced everything else was decent I will definitely keep up with this routine every morning

  • I know this is an older video but it really helps, i just got back into body building and after attempting some ab work outs I realized I won’t be able to do them properly if I can’t stretch. I found your video and its easy to follow Thank You

  • 6:20 I cant get my legs that far apart
    11:30 yeah I cant lean forward like that it hurts a lot
    12:45 yeah cant do that either my legs won’t go straight if I do it further than 90°

  • I’m a 500 hr Yoga teacher who likes to discuss some of the “misconceptions” of what Yoga can and can not do with my students. This is the most informative video that I’ve seen regarding muscle length and terminology. Your posts are some of the most interesting and thought provoking that I’ve come across. Not sure if you offer workshops or video’s to Active Mobility Techniques, but I will start to review your website more often. Thank you very much. Jay Cohen, N.E. Ohio.

  • This video is great. It will help them increase flexibility for dance, gymnastics and many more. Click here to know more https://www.relationshippunch.com/12-stretching-exercises-to-increase-your-flexibility/

  • So many people abuse stretching by stretching everything. Whereas others never find even 1 minute to fit any stretching in at all. It does not have to be that hard and when you discover you only need to stretch what is tight it makes so much more sense, makes you feel good and doesn’t take forever to do!

  • This has really helped me with my leg flexibility as a dancer It’s one of the things that I struggle with but this had made me feel much more flexible xx

  • So I’ve been doing this for sometime now and I rly recommend not skipping a day and be constant cuz my muscles felt stiff af after skipping a day and I feel like I’m back to square one

  • The Baby impression at 2:10…you did that almost TOO WELL!!!
    I wanted to burp you! lol
    Great video…you manage to keep them informative and helpful even with the humor…a good combo!

  • Hello, Ms. Nico. Been doing this routine for almost a full week. Thank you for putting this out there. I feel better and sleep better. Have a great evening and weekend!

  • What would you prefer me to do take karate listens or go to the Jim, I’m 16 years old and I’m really slim (49kg) I can touch every bone in my body, let me know what you think,thanks

  • Here are my results as I watch the video:
    1st Normal
    2nd Great
    3rd Great (Makes sense, cause I can do the middle and forward split)

  • Hi so this was great. I am a very beginner a stretching but I was wondering if it is still effective for the sitting down position if I can not even bring my back to 90 degree from the ground. I am always leaning back, I feel the stretch but not very much. I can not do the butterfly sitting down also. Do you know what I could do to get there? Thank you

  • Little backstory here: when I was little I fell off a trampoline and was almost paralyzed. I’m not thankfully but it has made me extremely stiff 7 years later. Doing this exercise every morning. I’ll update my progress.

  • plz.. nico insta ID plz……… plz………… @iconic.o < X, @nico vera < X T. T who know real nico insta ID.. plz.. sir.. I really want it.

  • ive done this routinely before bed for the past maybe 2 months and i’ve improved immensely. i thoroughly enjoy seeing my progress, even if no one else sees it. it’s something for myself to see how much I have grown and its actually helped me mentally as well. so thank you �� ��

  • Great vid! I wasted years not stretching then realised I had to stretch and stretched everything to get flexible! Gotta find a balance!

  • I tried doing these stretches, because of pressure and poor flexibility. OMG!!! I can feel the difference, and it has released some tension. I will try to do this a few times a week. You are amazing girl. Thank you for sharing. <3

  • I’m curious as to wether passive stretching allows no control or may still allow for some control because I’ve seen some people static stretch and have control over the extra range of motion. How does this happen?

  • I train karate. I’ve never in my life been flexible but through training I was able to gain a little bit. But it’s hard to get and easy to lose if you stop training for some months. And as i get older it gets harder to regain.
    I would like to know the best approach (active, passive). I was told that you can get good results through passive stretching. Obvously the point of flexibility it to have a proper kicking techique, so what is the best approach to it?

  • I appreciate you taking the time to try to explain this information. Your intention is very generous and commendable. But the explanation is very confusing, like you don’t fully grasp what you’re trying to impart yourself. Constructive criticism would be to simplify your presentation and get it much clearer and concise in your mind before trying to teach. Thanks.

  • So I have actually been doing gymnastics before this but I stopped after about 2 years so I’m back at square one

    Day 1: Some of them were very painful but no pain no gain right? I don’t feel any pain after these stretches

  • Why can a person who is “stiff” or not conditioned in mobility injure themselves from “over stretching” if there muscles have the ability to elongate even further with training. For example, I trained in gymnastics as a kid and I could do the splits. If I was forced into a splits position now I’d probably tear soft tissue (or would I?). Why is that?

  • But in this video you said that yoga is not so good to well and you said that it’s better that way gymnast do it. But your child is not about yoga I didn’t get it please explain me cuz I’m very very stiff and I need to get mobile and I feel that you know a lot of how to get mobile please

  • If you want a better stretch in a straddle split you can turn out your legs from the hips. It will make a better looking split!:) And try to to point and flex your feet in a split that stretches the whole legs!

  • THANK YOU SOOO MUCH FOR THIS. I’ve tried to find stretching videos for beginners for so long, but everybody is just way too advanced for me. I appreciate that even though you’re already flexible, you understand that some of us can’t even bend. I hope that in a few months of doing this every day, I’ll be as bendy as I’d like to be:)

  • Soooo basically flexibility is good as long as you have the strength to support it. If you don’t have the strength it’s better not to increase your range of motion… at all. Did I get it right? But then, with this theory, I don’t get why we have to stretch before exercising…

  • I have been looking for advice on how often to stretch.
    Im a 44 year old male that wants to be more flexible. I push myself and get some tenderness but idk if i should stretch 3x a day or like in the gym hit certain parts 2 or 3x a week.

  • I don’t have very good back flexibility. I remember when I was in high school or college we had an exercise where we had to sit with our legs flat on the floor and push a weighted lever forward with our hands. The more flexibility we had, the further we could push it. I got maybe inches out of it.

  • The lunging hip flexor was wrong when you in that position you née should never go past your toes because it slowly disalines the hips

  • you have heard about keto diet, how to regenerate a 28-day keto diet, and see how healthy your body can be. just tap the link https://tinyurl.com/keto-diet99

  • I’ve made martial arts workout videos. As I’m not really much of a martial artist I feel I shouldn’t be giving out advice on that!

  • All these random comments…..ANYWAY �� I do some of these stretches and I think this is a great video to teach people correctly so they don’t hurt themselves

  • Ok lady’s Im holding a national Contest.. women only send me vids to my Facebook and I’ll let you know who won.. winner gets 1,000$

  • I mean I didn’t do great on this test but I can do the chest stand,splits and putting my legs on my head, and more I don’t get this test this has nothing about being flexible

  • To increase your flexibility, start with about 10 minutes of stretching a day, focusing on the major muscle groups: upper body (arms, shoulders, neck), back, and lower body (thighs, calves, ankles).

  • I like your recent video about learning to play chess, its inspiring, i just got my channel playing chess against computer, relaxing and entertaining

  • Love your content Bright Side, you inspired me to start my own * journey, YouTube channel: https://www.youtube.com/channel/UCx0ZeKpTrnAdwDz5tkdvosQ * Tanks you for motivation.

  • I’m glad you watched the video until the last 5 seconds haha. Many people stop watching a video when it only has 15-20 seconds left. It’s such an annoying habit I think, but maybe that’s just me.

  • My life has changed since I found out how to lose.weight. I have lost 39 pounds in 2 months since I started taking this ketotonediet.club my stomach is smaller and I have more energy

  • That last answer “Can you get flexible and gain muscle mass…” I loved your “YES.” With a straight face, too perfect. Should cover what happens when you pull/tear muscles:D

  • Im as stiff as a board and could never perform high kicks or roundhouse kicks so I gave up. Im gonna try to start these techniques and see where it takes me

  • Heyy Jerome!! I’ve got a quick question for you, how flexible/unflexible were you when you started? If you can remember of course! Keep up the amazing work, most other fitness videos lack the same humour which makes your videos very unique and extremely entertaining!

  • Haha, thanks. You could have also directed your comment to me personally instead of as a third person:) I read all my comments and reply to most of them as well.

  • Hi!Im trying to become flexible so i wont be the odd one out in my friend group and to pursue my dream as a kpop idol.I think ill do this exercise twice a day(maybe 1 in the evening and 1 at night)for a week or two.Ill update this tmr,wish me luck!♡

    Day 1♡:It really hurted during the stretch where it looked like a split,i hope the next day goes smoothly

  • Ah, I see. So you do all those exercises for 1 set of 10 repetitions? I would say you should get more intensity in it and perhaps make the workouts longer (not longer than 60 minutes though), work out for 3 days a week and do more sets basically.

  • Sorry, but that says absolutely nothing. Please send me a personal message with your complete routine, including intensity used, rest used between sets, the amount of sets and reps used etc.

  • i can do most of these stretches and i am 61, but i am obese & have a big tummy, so it gets in the way of doing some of these correctly. still tryin, though!

  • The two muscle systems are indeed connected through the nervous system to your brain and due your previous experience, sitting all day etc, your nervous system pick the the favorite length of each muscle in your body. The brain like when it stays that way. If you go beyond this “default setting” the stretch reflex kicks in to pull the muscles back. Strecthing is basicly to teach the brain and nervous system to accept a new default setting for the length of the muscles.


    The test

    Shoulder joints 0:22

    Rotator cuffs 1:02

    Thigh muscles 1:48


    Standing Hamstring Stretch 2:39

    Triceps Stretch 3:09

    Butterfly Stretch 3:45

    Lunging Hip Flexor Stretch 4:16

    Knee to Chest Stretch 4:45

    Sphinx Pose 5:12

    Frog Stretch 5:53

    Recommendations 6:36

  • Jlvi13 how about creating a video with martial arts for a change? You have a lot of exercises videos. Try changing up a little bit. Okay. Are you ready to do this?

  • You’re links in description are not clickable from my phone. I would love to know what loading parameters or stimulus teaches the brain is that in your course?

  • Why is it that I can do a side split with one leg OR the other leg…but not both at the same time? The two muscle systems are not connected to each other.

  • I did this video today, my body is so stiff from 5 months of chemo. I hope it helps. Will try to do everyday and also the 30 min stretch

  • Yeah I have the same thing, my right leg is a bit more flexible than the left, particularly in the hip and pelvic areas. Just be sure to give equal stretching and flexibility work on both sides, and any imbalances will take care of themselves over time.
    A regular yoga practice would be great for imbalances like that. It helped me A LOT..

  • Hey so I have always had problems with my flexibility in my hips and back. So you think you could make a video related to that? P.S. this one really helped already, thanks so much ����

  • Consistency, splits don’t happen overnight. I’ve been working my flexibility for many months now, and still don’t have either a front or side. But it’s getting closer as time goes on. You just have to be consistent! =)

  • If you give up you’ll never get there. If you hang on to it you will get there even though you won’t know how long it will take you.

  • I heared a couple of times that it is OK to stretch without a warm-up. From my personal experience, it works, but works bad. Am I missing something?
    Great video BTW.

  • Bahaha. Hilarious. Great info, love all the flexibility ones, very informative. By the way where’d you get your shirt, it’s nice lol.

  • Thank you so much for such a nice and informative video! ��
    P.s. Your dogs are awesome and very cute. I was sitting in a big smile at the end of the video when Charlie came ☺️