Flexibility is a fundamental physical characteristic of a person. Flexibility is one of those qualities that the human body loses in the first place, and usually we do not even notice how quickly we lose the range of motion. In addition, the muscle pain that people experience, especially those who do not regularly engage in physical activity, is most often caused by the imbalance that gradually arises in the muscles. Often this imbalance can be corrected with a properly selected stretching program, exercises that can be performed only for a few minutes a day, and not only at home, but almost anywhere.
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Flexibility is a fundamental physical characteristic of a person. Flexibility is one of those qualities that the human body loses in the first place, and usually we do not even notice how quickly we lose the range of motion. In addition, the muscle pain that people experience, especially those who do not regularly engage in physical activity, is most often caused by the imbalance that gradually arises in the muscles. Often this imbalance can be corrected with a properly selected stretching program, exercises that can be performed only for a few minutes a day, and not only at home, but almost anywhere.
Flexibility is a fundamental physical characteristic of a person. Flexibility is one of those qualities that the human body loses in the first place, and usually we do not even notice how quickly we lose the range of motion. In addition, the muscle pain that people experience, especially those who do not regularly engage in physical activity, is most often caused by the imbalance that gradually arises in the muscles. Often this imbalance can be corrected with a properly selected stretching program, exercises that can be performed only for a few minutes a day, and not only at home, but almost anywhere.
The course consists of 12 one-hour lessons. Each lesson will deal with a different body part.
Lesson structure:
1. Warm up
2. Main part (static and dynamic stretching)
3. Muscle strengthening
4. Rest
This course will introduce you to the basics of flexibility training.
You will learn:
1. How to warm up properly before exercise
2. How to stretch
3. How long to hold the position
4. How many reps to do
This course will be useful for those who:
1. Are worried about their health
2. Wants to improve their physical performance.
Purpose of this course:
To become a full-fledged guide in the development of flexibility
Whatever your purpose, we hope that the suggested information will help you to improve your fitness and health
What's inside
Learning objectives
- Warm up exercises to do before each workout
- Exercises to increase flexibility and motion
- Core and back exercises
- Exercises that will prepare you to eventually sit in a full split and bridge position
- Stretch exercises that you can include in your daily routine
- Warm up exercises to do before each workout
- Exercises to increase flexibility and motion
- Core and back exercises
- Exercises that will prepare you to eventually sit in a full split and bridge position
- Stretch exercises that you can include in your daily routine
Syllabus
Beginners Stretching
In the first video we will start working on improving our whole bodies flexibility. The lesson will be one hour long. For this lesson, you need a yoga mat or you can practice on a regular carpet, yoga blocks or you can use another alternative. We will also need a strap or any other extension and knee pads or something soft that you can put under your knees to make it more comfortable for you.
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Syllabus
In the first video we will start working on improving our whole bodies flexibility. The lesson will be one hour long. For this lesson, you need a yoga mat or you can practice on a regular carpet, yoga blocks or you can use another alternative. We will also need a strap or any other extension and knee pads or something soft that you can put under your knees to make it more comfortable for you.
In the second lesson, you will learn how you can stretch the muscles of the neck, arms and back, and at the end we will strengthen the abdominal muscles. The lesson will be 1 hour and 9 minutes long. In this lesson we need the same equipment as in the previous one.
The third lesson will focus on stretching the shoulders, arms, wrists, hamstrings, calves and Achilles tendons. The lesson is one hour long and we will use the same equipment as before.
In this lesson, I'll show you how to stretch the feet and the exercises to open the hip joint so that in the future you can sit on a middle split. The lesson is one hour long. We will use a rope, if you do not have a rope or unable to jump, you can replace jump rope simply by running in one place.
In lesson 5, we will work on the thigh muscles and hamstrings. We will strengthen the abs and glutes. The lesson is one hour long.
In the sixth lesson we will work on increasing the motion in the spine. Pay attention to stretching the back and glutes. We will also strengthen the glutes. The lesson lasts 50 minutes. We will be using a jump rope
In lesson 7 we will be working on improving the flexibility of the whole body and throughout this lesson we will be using the bar. Instead of a bar, you can use a counter top, a table or the back of a chair. The main thing is that it is stable so that you can hold on to it. The lesson lasts 50 minutes.
In the eighth lesson, we will work on the muscles of the whole body. The entire lesson we will be working along the wall. The lesson is 55 minutes long.
The ninth lesson will focus on stretching the sides. In this lesson we need a jump rope and the lesson will last 50 minutes.
In the tenth lesson, you will learn even more exercises that will help improve your middle split. The lesson lasts 55 minutes.
In the eleventh lesson we will improve the flexibility of the whole body and we will need to remember all the exercises that we did during the first part of this course. The lesson will begin with a warm-up with the rope. The lesson will last one hour.
In the twelfth lesson we will improve the flexibility of the whole body and we will need to remember all the exercises that we did during the second part of this course. The lesson will last one hour and ten minutes.
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Reviews summary
Beginner's guide to flexibility and stretching
The instructor's explanations are easy to understand and follow.
Many students report noticeable gains in flexibility.
Highly recommended for those starting flexibility training.
Activities
Review Basic Anatomy
Show steps
Reviewing basic anatomy will help you understand which muscles are being targeted during each stretch and why proper form is important.
Browse courses on
Anatomy
Show steps
-
Review anatomical diagrams of major muscle groups.
-
Identify the muscles used in common stretches.
Read 'Stretching' by Bob Anderson
Show steps
Reading this book will provide a solid foundation in stretching principles and techniques, complementing the course lessons.
View
Stretching: 40th Anniversary Edition
on Amazon
Show steps
-
Obtain a copy of 'Stretching' by Bob Anderson.
-
Read the introductory chapters on stretching principles.
-
Review the stretches relevant to each lesson's focus.
Daily Stretching Routine
Show steps
Performing a short daily stretching routine will reinforce the techniques learned in the course and improve overall flexibility.
Show steps
-
Choose 3-5 stretches from the course lessons.
-
Perform each stretch for 30 seconds, focusing on proper form.
-
Repeat the routine daily.
Four other activities
Expand to see all activities and additional details
Show all seven activities
Create a Stretching Log
Show steps
Tracking your stretching progress will help you stay motivated and identify areas where you need to focus your efforts.
Show steps
-
Create a spreadsheet or journal to record your stretches.
-
Note the date, stretches performed, and duration.
-
Track your progress over time.
Explore 'Yoga Anatomy' by Leslie Kaminoff
Show steps
Understanding the anatomy behind stretching can help you perform exercises more effectively and avoid injuries.
View
Yoga Anatomy
on Amazon
Show steps
-
Obtain a copy of 'Yoga Anatomy' by Leslie Kaminoff.
-
Review the sections on relevant muscle groups and joints.
-
Relate the anatomical information to the stretches learned in the course.
Design a Personalized Stretching Program
Show steps
Creating your own stretching program will allow you to apply the knowledge gained in the course to your specific needs and goals.
Show steps
-
Assess your current flexibility and identify areas for improvement.
-
Select stretches from the course that target those areas.
-
Create a weekly schedule for your stretching program.
-
Track your progress and make adjustments as needed.
Teach Stretching to a Friend or Family Member
Show steps
Teaching others is a great way to solidify your own understanding of stretching principles and techniques.
Show steps
-
Choose a friend or family member who is interested in learning about stretching.
-
Explain the basic principles of stretching and demonstrate proper form.
-
Guide them through a stretching routine, providing feedback and encouragement.
Review Basic Anatomy
Show steps
Reviewing basic anatomy will help you understand which muscles are being targeted during each stretch and why proper form is important.
Browse courses on
Anatomy
Show steps
- Review anatomical diagrams of major muscle groups.
- Identify the muscles used in common stretches.
Read 'Stretching' by Bob Anderson
Show steps
Reading this book will provide a solid foundation in stretching principles and techniques, complementing the course lessons.
View
Stretching: 40th Anniversary Edition
on Amazon
Show steps
- Obtain a copy of 'Stretching' by Bob Anderson.
- Read the introductory chapters on stretching principles.
- Review the stretches relevant to each lesson's focus.
Daily Stretching Routine
Show steps
Performing a short daily stretching routine will reinforce the techniques learned in the course and improve overall flexibility.
Show steps
- Choose 3-5 stretches from the course lessons.
- Perform each stretch for 30 seconds, focusing on proper form.
- Repeat the routine daily.
Create a Stretching Log
Show steps
Tracking your stretching progress will help you stay motivated and identify areas where you need to focus your efforts.
Show steps
- Create a spreadsheet or journal to record your stretches.
- Note the date, stretches performed, and duration.
- Track your progress over time.
Explore 'Yoga Anatomy' by Leslie Kaminoff
Show steps
Understanding the anatomy behind stretching can help you perform exercises more effectively and avoid injuries.
View
Yoga Anatomy
on Amazon
Show steps
- Obtain a copy of 'Yoga Anatomy' by Leslie Kaminoff.
- Review the sections on relevant muscle groups and joints.
- Relate the anatomical information to the stretches learned in the course.
Design a Personalized Stretching Program
Show steps
Creating your own stretching program will allow you to apply the knowledge gained in the course to your specific needs and goals.
Show steps
- Assess your current flexibility and identify areas for improvement.
- Select stretches from the course that target those areas.
- Create a weekly schedule for your stretching program.
- Track your progress and make adjustments as needed.
Teach Stretching to a Friend or Family Member
Show steps
Teaching others is a great way to solidify your own understanding of stretching principles and techniques.
Show steps
- Choose a friend or family member who is interested in learning about stretching.
- Explain the basic principles of stretching and demonstrate proper form.
- Guide them through a stretching routine, providing feedback and encouragement.
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