the only three stretches you need to get flexible unlock overhead range of motion
lengthen the frustrating hip flexors gain full body flexibility with back bridge push-ups
flexibility is something that I've always struggled with having big muscles was the
excuse that I told myself being sedentary further compounded the problem honestly I had no idea how
to stretch properly I'd waste so much time doing passive stretches this made me feel good but the
results didn't last applying strength training principles to stretching changed everything adult
flexibility is possible with the correct method my transformation is proof that being stiff isn't
a life sentence like the video to support Fitness FAQs and spread the truth about flexibility stop
the self-limiting beliefs start training smarter and you too will get flexible do you feel tight
in the lat triceps or spine please spend time in this posture tuck the elbow shoulder width
and bend your arms Hollow the core with tight abs posterior pelvic tilt gradual really seemed deeper
while maintaining a strict hollow body you're now opening the thoracic spine and shoulder joints
successfully the stretch should be felt on the back of the arms and down to the pelvis change
your posture to increase the stretch resistance experiment with a variety of grips choose whatever
allows pain-free stretching loaded stretching is the most effective way to increase overhead
range this is called Dynamic active flexibility our joints are moving plus Target muscles are
Contracting three sets of 60 seconds is The Sweet Spot stretching less isn't enough and stretching
longer equals diminishing returns do you feel tight in the quads and hip flexors these stretches
are all you need use this test to find your best stretch if your knee is straight focus on
body weight leg extensions if your hip is raised wall lunges are your priority most people with
type quads are actually weak strength training using a full range of motion is the solution body
weight leg extensions stretch the quads most at Deep knee bent muscle gain is a byproduct
thanks to stretch mediated hypertrophy given we train with close proximity to failure the
legs will get bigger as we improve flexibility don't cheat by arching the spine fast tempo is
bad for flexibility shallow wraps are also a mistake to avoid assisted is the smarter
way to stretch and strengthen the band helps most towards the bottom when the quads are mechanically
weaker the resistance profile is perfect for getting a deep stretch don't dismiss bands as
something for beginners all levels can benefit we're able to go deeper Beyond what's possible
with body weight alone the bands provide stability which makes it easier to balance adopt a quality
over quantity mindset dominating every rep from start to end exaggerated eccentrics done slowly
are best practice three sets of eight repetitions works for flexibility and muscle gain especially
when working with genuine effort get ready for your squat Mobility to improve sitting Master
grass won't be limited by tight quads anymore get the best of all worlds with Fitness FAQs muscle
strength and flexibility shopfitnessfaqs.com and transform today the couch stretch is popular for
good reason the lunge posture is superior for stretching the upper hip flexor muscles
around the stomach get your knee close to the wall move the hips forward and back without
twisting squeeze the back glute to reciprocally inhibit the hip flexors to relax use a moderate
weight the load should permit range and not be so heavy as to cause apprehension push tall through
the shoulder to create an upright torso posture combine dynamic and static flexibility for The
Best of Both Worlds holding a weight overhead makes this stretch even more effective your hip
flexors are now stretching like a rubber band being pulled apart at the origin and insertion
the added resistance drives our hips into greater extension as we stretch strong Supple hip flexors
are the reward for hard work with loaded stretching do eight reps followed by a 10
to 30 second halt moving coax as the hip flexors to stretch further with each subsequent rep the
n-range static solidifies flexibility at our deepest range for the day integrate full body
flexibility with the back bridge push-ups are a fun way to get flexible and strong the muscles
on the front of the legs torso and shoulder are stretched the posterior chain muscles get stronger
from head to toe with back bends elevation works best for beginners the flexibility demands a lower
which makes this posture tolerable progress towards the ground to intensify and improve
always enter your end range in order to maximize overhead Mobility sets of five reps with back
bridge push-ups is recommended strength stretching is damn hard work but is rewarded with permanent
flexibility straight elbows are key at Peak back bridge shoulders should be elevated retracted and
internally rotated the chest should be climbing the hill in order to open the spine straighten
the legs and squeeze your glutes to increase the back bend I'm a big fan of adding a hold on the
final rep a 10 to 30 second isometric gets the job done this teaches our body it's strong and
safe in this posture Statics are effective because we're accruing tons of time under tension at and
range overcoming the mental and physical challenge when holding provides unmatched satisfaction don't
forget to breathe and progressively deepen your stretch while suffering the flexibility
Journey takes effort and persistence strength stretching offers a feeling of Freedom which
words can't describe don't give up and you'll be proud of the person you become later Legends