How you can Improve Versatility in thirty days (The Three Best Exercises)


What 100 Days of Stretching Does to Your Body

Video taken from the channel: Tiffany Sun


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

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Stretching Like David Goggins 30 Day Challenge || Max’s Monthly Challenge

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Longer & More Straight Legs in 30 Days | 8 Best Exercises to fix false wide hip, 5 mins!【Eng Sub】

Video taken from the channel: April Han


BEGINNER FLEXIBILITY ROUTINE (Stretches for the Inflexible)

Video taken from the channel: MadFit


Do These 6 Exercises to Increase Your Mobility & Flexibility

Video taken from the channel: Calisthenicmovement


I Did an Olympic Gymnasts Stretching Routine for 30 days *Splits Results*

Video taken from the channel: Keltie O’Connor

Tuck your thumbs inside of your fist. Place your right hand behind your head, down back over your shoulder. Reach as far down the middle of your back as possible, palm facing you.

Your other arm (left) is going to go behind and up, with your palm facing away. Reach this hand toward your upper hand (don’t. What Are the 3 Best Flexibility Exercises? (Intro and Benchmark Test) The above video, streamed live for Nerd Fitness Prime members, kicked off our 30-day challenge “Flexibility for the Inflexible.” In it, Nerd Fitness Coach Matt discusses the three best exercises for improving flexibility. #1) Toe Touch. To.

Adults should do flexibility exercises at least two or three days each week to improve ROM. Hold each stretch for 10-30 seconds to the point of tightness or slight discomfort. Repeat each stretch two to four times, accumulating 60 seconds per stretch. Static, dynamic, ballistic and PNF stretches are all effective.

This 30-day stretching challenge will leave you feeling bendier and more flexible than ever. Increase Your Flexibility In 30 Days. The Best Underwear You Need For Your Sweatiest Workouts. If you lack flexibility in all 5 categories, that is ok.

Improving flexibility in one major joint can help improve the flexibility in other joints. 2) Divide the areas that need improvement into upper body and lower body. 3) Select 2-3 stretches that you will work on each day for your upper or lower body. Time: 15 minutes (5-minute warmup + 10-minute challenge) per day The first week, I did my best not to push too hard while I was stretching.

But given how sore I was, I worried something was up. Increasing flexibility through stretching-only exercise sessions is also useful. A full hour or more of warmups and stretches can really improve your flexibility.

If you’re wondering how to become more flexible in a short period of time, this is a good approach. Do a full hour at least three times per week to. 30-Days of Stretching Coaching! (private message w/Lucas) Normal price: $69.95 FREE! As a Flexibility Kit owner, you’ll get 30 days of unlimited questions with Lucas via direct message on Instagram.

Have questions about a specific pose? Need a modification or extra help? Just ask. If you’re looking to increase your flexibility, Dr.

Belkin recommends stretching three to five days a week for five minutes. Here are the types of stretches you can do to maintain or improve. Many different types of exercises can improve strength, endurance, flexibility, and balance.

For example, practicing yoga can improve your balance, strength, and flexibility. A lot of lower-body strength-training exercises also will improve your balance. Flexibility exercises stretch your muscles and can help your body stay flexible.

List of related literature:

Current recommendations are to perform flexibility exercises at least 2 or 3 days each week.

“Massage Therapy E-Book: Principles and Practice” by Susan G. Salvo
from Massage Therapy E-Book: Principles and Practice
by Susan G. Salvo
Elsevier Health Sciences, 2019

• Flexibility: Increase flexibility on at least two days each week for at least 10 minutes each day.

“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

The best way to improve flexibility is to perform stretching exercises.

“Total Training for Young Champions” by Tudor O. Bompa
from Total Training for Young Champions
by Tudor O. Bompa
Human Kinetics, 2000

Repetition and consistency are crucial—being flexible isn’t something you achieve after 2 weeks; it takes time and regular effort.

“Implant Dentistry E-Book” by Arun K. Garg
from Implant Dentistry E-Book
by Arun K. Garg
Elsevier Health Sciences, 2009

Flexibility exercises should be repeated 2 to 4 times each session.

“Alters and Schiff Essential Concepts for Healthy Living” by Jeff Housman, Mary Odum
from Alters and Schiff Essential Concepts for Healthy Living
by Jeff Housman, Mary Odum
Jones & Bartlett Learning, LLC, 2015

Performing stretching exercises and other activities from step 5 of the Physical Activity Pyramid is the best way to improve flexibility (figure 7.1).

“Fitness for Life: Middle School-2nd Edition” by Corbin, Chuck B., Le Masurier, Guy, Lambdin, Dolly
from Fitness for Life: Middle School-2nd Edition
by Corbin, Chuck B., Le Masurier, Guy, Lambdin, Dolly
Human Kinetics, 2017

Holding the position for 10 to 20 seconds and repeating the stretch three to five times will encourage optimal flexibility (ACSM, 2013).

“Health Promotion Throughout the Life Span E-Book” by Carole Lium Edelman, Carol Lynn Mandle, Elizabeth C. Kudzma
from Health Promotion Throughout the Life Span E-Book
by Carole Lium Edelman, Carol Lynn Mandle, Elizabeth C. Kudzma
Elsevier Health Sciences, 2017

PNF stretching is currently the fastest, most productive way known to increase overall flexibility.

“52-week Basketball Training” by Chip Sigmon
from 52-week Basketball Training
by Chip Sigmon
Human Kinetics, 2003

Do you know which specific exercises are best for developing flexibility using the different types of stretching?

“Health Opportunities Through Physical Education” by Corbin, Charles B, McConnell, Karen, Le Masurier, Guy, Corbin, David, Farrar, Terri
from Health Opportunities Through Physical Education
by Corbin, Charles B, McConnell, Karen, et. al.
Human Kinetics, 2014

Flexibility exercises should be performed a minimum 2 to 3 days per week and

“Physical Rehabilitation” by Susan B O'Sullivan, Thomas J Schmitz, George Fulk
from Physical Rehabilitation
by Susan B O’Sullivan, Thomas J Schmitz, George Fulk
F.A. Davis Company, 2019

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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  • Can I do this longer than 1 month? Anyone has any advice, please? It is working, almost finished 3 weeks but may not be perfect by the end of the month and if that’s the case, was wondering if it’s okay to do it a bit longer? Thank you!! ��������

  • I agree totally with you, yoga and stretching changed my posture, everyone noticed that,I feel more open in my upper body,I’m working too on my split,hope to get it soon��

  • I got my splits in a year (and something something..)some people are just not flexible so it takes more time that’s it,but think how much character you build after you fail 421 day’s and you keep trying ����

  • I am 50 and as flexable as a teaspoon!!
    …but will endevour to do your routine every day…easy to follow and i do feel good after it…will keep you posted

  • A good stretch for the split is laying on your back and putting your legs up against the wall with your bottom against the wall as well (like an L) and open both of your legs and the gravity pulling on your legs will help stretch out your hamstrings hold it for a minute or two. I know this focuses on the middle split but for me it helped with them all.

  • i’m going to try and do this for like a month maybe 5 times a week idk but why not put it on here so ��
    day 1: done �� eek i use the cat emojis too much uhm chile anyways so
    day 2: i did this at like 1 am but uhm that’s on not being able to sleep and dedication ��

  • You’re so beautiful and humble!! thankyou for inspiring my fitness journey… I’m so excited and you’ve given me the confidence to tackle my fitness goals.

  • YOGA…..Yog..a, Yoga, Yoga and more Yoga got it! The make a roller out of PVC cover it in thinish foam and get to work on muscle tendons and then lie on your back and RELAX, you can do whatever during the day but from 6pm onwards.


  • You are such an inspiration, I cannot wait to watch the rest of your videos. I always wanted to be an Olympic gymnast as a child but for me it was financial reasons I couldn’t pursue that dream. As a child I was able to master splits so easily, but as I grew older and gave up on that dream I lost the ability and now at 32 trying to stretch again after 30 days I still cannot do it yet either. DO NOT GIVE UP, some people are more flexible starting some stretch all day, some thrice a day and some no matter how frustrating still need more time. it gets easier and it will come, Ballet bars also work well to get that deeper hamstring stretch needed. It’s okay to get emotional and cry when it’s something you are trying really hard to achieve, it looks less silly to cry than to quit, so cry those tears and then start tomorrow fresh. I SEE PROGRESS!

  • Since i was young my upper body has always been flexible, i dont remember any training that i did to achieve that, but my lower body was so stiff. A few weeks after doing this, im progressing steadily and working my way to do a full split

  • Its still amaze me just how a lot of people do not know about Penlargerem System despite the fact that a lot of people increase their size when erections with it. Thanks to my personal mate who told me about it. I have increase my size when erections with natural ways.

  • I realize I’m heelllaaa late but idk just Incase lol it took me almost a year to get my splits and I did dance and cheer. I felt like trying to do my splits against the door frame sped up the process. I also put a yoga block under my front or back legs while doing them but that’s also how I lost my split after pulling my hammy so be careful. I’m proud keep pushing itself! ❤️

  • This was too hard for me. It really hurt my knees a lot in some of the stretches, like the lunge thing. I don’t know if I would title this “beginner”. Maybe beginner for little kids just starting their new ballet class, but for us olds that are heavy, beat down, and inflexible, not so much. I couldn’t figure out the frog one, idk if my body does that.

  • i followed you for 5 days every day now. I like your videos! But may I ask that what if I feel my hamstring is somehow twisted? Like when I put my leg into a 90 degree(your video at 24:39), I can feel the hamstring twist. Is that normal? Now after 5 days following, I feel more pain in my hamstring if I try to stretch it furthermore. Is it normal? It feels like it’s already been stretched. Should I make it more gently now?

  • 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

  • I’ve been looking for videos to help me do this split thingy until I came across to your video! been laughing so much as I can relate to the struggles! My gwosh! Thank you for sharing your techniques!:)

  • Thank god you uploaded it even if you didn’t get the splits, I’m stretching for 2 years several times a week (more or less). Keep going and you’ll do it just like you said it ������������

  • 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

  • Thanks for the video. My only question is: how long do I have to stay like that for each exercise. How many reps? How many times a week? Thanks in advance for all your responses…. ������

  • i’ve been doing it everyday for almost two weeks now and i can already see a difference! i didn’t want to do hardcore exercise but i wanted to get moving and stay healthy. i was unable to hold do all of the positions when i first started and today was the first day i held all of them! it was a little more modified than she was doing it but it really has helped me!!! thank you <333

  • I also consider myself an athlete, but am embarrassed by my lack of flexibility. I struggle with stretching, but I know I need to do it. Your improvements were phenomenal! My big takeaway is that I need to do it daily. Doing yoga twice a week is insufficient. Interestingly, I’ve also always wanted to be a gymnast. Unfortunately, it’s impossible to find adult instruction where I live.

  • This is so realistic. I never understand how people say “oh you can get the splits in a week or a month.” Yeah. Maybe if you’re Gumby. It’s taken me 4 months so far and I have another 2 months to go before possibly touching the ground. Nice video. It’s all in how long you stretch PER DAY. For me, it was 30 minutes a day so it’s taking me a while.

  • I love this routine as well as your style as an instructor. I feel that when it comes to stretches it is important that the instructor doesn’t talk too much and let the focus set in. Subscribed ��

  • this is so incredibly effective, I could feel myself getting better and better at this routine the more I practiced it as well. I loved how you explained why we stretch each part of the body as we do, it really did help, thank you so much!��

  • I did this exercises for a month and I can’t believe that me legs are straight now, I’m so happy ������ Thank you so much, April ����❤������������

  • Hey man, love what you’re doing here. Just finished reading Goggins book myself and are looking for a precise routine to follow. Got anyone to share? thx

  • I had a L5 hernia sciatica very bad for about a year. I stretched, worked out lightly, even used an inversion table. To this day I have no more sciatica, better range and flexibility. It pays off for your overall health to stretch everyday.

  • Great stuff, when you do your lunges and squats be sure to keep your knees in line with your big toe and don’t let your knee(s) go beyond your big toe, you want to be able to see your toes, and for the lunge your knees should be at a 90 degree angle, (or as close as possible.) or else you’re putting needless pressure on the joints. And not getting the stretch you could be.

  • Let me know how you enjoyed this stretch routine! I am by no means a professional, but I do believe that doing these stretches on a regular basis will definitely increase your flexibility! Much love! See you soon XxMaddie

  • I lost my splits after an injury and still don’t have them back after an intense 6 weeks of training but I know what you mean by hitting a wall! I’m there rn ��

  • Perfect time to focus on something new! During COVID. I’d love to see your video posted on as a founding creator. Check it out and join us!

  • 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

  • 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.

  • I am a girl and I am 5’7″ so I satisfy with my height. Thanks god.
    It is because you have to trust that your height is your ideal height,feel it, live with it and please don’t bother too much. There’s no limit to height right. There were people those who gained height after 28 years and I know them closely so I want to help you. If you think about height so much everyday universe give it to you.please don’t neglect your works do exercises, keep trust and try to forget it. God bless you all. Collect merits and give your favourite clothes to poor ones, definitely you get what you want.

  • You are so close. Keep going and update❤️. I Am a retired competition gymnast and you really did change. Your arm muscles are different. Your splits are close. Keep it up❤️

  • So turns out that sitting crosslegged in almost every chair, everyday for the most part of the day made my hips really flexible. But the rest of my body thoughhh.. damn

  • I already started stretching, still in the beginning but your video motivated me more to keep going on my journey I didn’t know it has all these benefit I was just aiming for flexibility but yeah more motivating results. Thank you for this video you’re looking awesome ��

  • I’m so happy you did that challenge and I really hope you’ll continue it. Flexibility is gonna help you so much in all the other sports too! Take it from a girl that did 10 years of competitive gymnastics, basketball, volleyball, baseball, mountain biking! Plus it improves your posture so much ����

  • 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

  • So happy you posted this! I’ve been trying to get splits, a handstand and a pull-up for about 2 years now. I’m fit I workout 5-6 days a week and look like I should be able to do it but still no! Ugh! But not giving up! This gave me the push to keep trying

  • I’ve been watching so much stretching videos today. I’m currently 16 and 156cm, My height been like this for years now (Sadly). My goal is atleast 160-163cm, I’m gonna try stretching everyday from now on. ��

  • Hey Guys, don’t forget the first 50 customers get a 15% Discount for our Mobility Program.
    Visit: ➡️ & use the code: calimove-mobility

  • Hi there, I want to know if Penlargerem System, will really work for me? I notice many people keep on talking about this popular natural male enhancement.

  • That’s such a strange workout for an Olympic gymnast tho…

    In gymnastics, we used to just sit in over split and had trainers correct our position and push us deeper

  • I need to star my stretching journey. I did a lot of strength training, but I think it came at the cost of flexibility “/
    Gotta learn how to put the two together going forwards.
    Thanks for the inspiration Tiffany =) Your light is uplifting.

  • i have a general question. how come some people when they do butterflies their knees aren’t flat on the floor? is it because of flexibility or bone structure? ive always been curious because ive never done that when i do butterflies

  • these stretches are really valuable. i’m on day 5 (i took rest days) and i almost got my splits back again and each time i do the stretch routine i’m further down than i was before. this is really helping me get my flexibility back in all honesty and i love it. it’s not too painful for me (sometimes it can be) but it’s really about having patience with your body so i’m extremely thankful i found this video.

  • Couple years ago I injured my right knee. I cannot achieve a deep knee bend for squats or for child’s pose. How do I ever get the knee function back?

  • 00:55 arm raise
    01:20 Superman
    02:10 Move Spine
    02:34 Toes touches
    03:05 Deep squat
    04:15 Extend shoulders I
    04:45 extend shoulder II
    05:35 Wrist flexibility

  • 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

  • did it for 30 days ( ꈍᴗꈍ)
    i’ll start again!

    day 1ㅡdone.
    day 2ーdone.
    day 3ーdone.
    day 4ーdone.
    day 5ーdone.
    day 6ーdone.
    day 7ーdone.
    day 8ーdone.
    day 9ㅡdone.
    day 10ーdone.
    day 11ーdone.
    day 12ーdone.
    day 13ーdone.
    day 14ーdone.
    day 15ーdone.
    day 16ーdone.
    day 17ーdone.
    day 18ーdone.
    day 19ーdone.
    day 20ーdone.

    after 50 days: oh gosh my legs are sooo much straighter!! april, thank you so much ������❤

  • I need this in my life. I have bad posture due to my spinal alignment. I have pain on the right side of my body: Neck, Shoulder/blade, and sacro-lumbar region. This should help right?

  • since I was little I could’nt touch my toes

    two weeks after watching this I FINALLY DID IT even if its just a little tap right now at least I improved

  • What is the name of the exercise at 4:55? I tried it out and ohhh boy, is that a tough one. I just want to make sure I’m doing it right though

  • 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 ❤️

  • Honestly you got great results for like barely stretching before…. this is impressive tbh. Flexibility is easier when your not used to it

  • I just wanted to thank you, I found your videos last week and I absolutely love them. I have been practicing yoga on and off my entire adult life and have gained more flexibility since starting your stretching videos than I have ever had. Please continue with these videos, you have shown me that even creeping up on 50 i can be in the best shape of my life. Thank you ever so much

  • hockey goalie here. learned the hard way (aka letting a goal in that lost my team the state championship) that i had to become a hell of a lot more flexible to cover the entirety of the net. thank you for these stretches

  • me before quarantine: 10 years of dance experience me after quarantine: really struggling in this video

  • I actually have a very false hip on one side, I wasn’t even aware of it until I saw this.
    At first, I thought I was just imagining until it started getting really sore once I started a work out routine ��..
    that’s because of (exactly as you said) my wrong weird posture when sitting and standing on one side ��‍♀️
    Thank you so much for literally saving me from a content pain that I wasn’t even aware of its causes, Thank you ����
    wish you all the best!

  • I am a 12-year-old and everybody says how flexible I am. I do this 30 min stretches I can barely go to the kitchen. note self: don’t get up and sit back down for a long time shortly after the workout.

  • 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:)

  • 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

  • I have not done a basic stretch for two years and I found your video very useful. I am out of breath at the end and feel every muscle warmed up.

  • 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