Stretching And Flexibility

Welcome to the Stretching and Flexibility section of my tutorials. Things you'll need: Yoga mat (optional). Click here to purchase or browse similar items. The…

This is a wonderful pose to finish any pole or back-bending session with. Muscles Lengthened: The muscles along the back side of the body, from glutes to…

This one makes me giggle a bit. This exercise is great if you're training for middle splits. Made up of 4 muscles: ADDUCTOR BREVIS, ADDUCTOR LONGUS, ADDUCTOR…

Middle splits stretch : Muscles Lengthened: ADDUCTORS (GROIN AND INNER THIGHS)

Middle splits stretch : Yes, it looks awkward, but it's effective. Muscles Lengthened: ABDUCTORS AND ADDUCTORS

Middle splits stretch: This stretch is not recommended for those with knee or hip issues. Muscles Lengthened: ADDUCTORS

Middle splits stretch : Pay close attention to the positioning of the pelvis in order to get the most out of this stretch. Muscles Lengthened: ADDUCTORS /…

Middle split stretch : Try doing this against a wall as well for extra support. Muscles Lengthened: HAMSTRINGS / ADDUCTORS

This is a wonderful stretch to prep for Middle Splits . Not only that, it's a great stretch for the side body as well. If you feel tight when reaching to the…

Choose whichever massage feels best to you or try them all! The abductors are made up of 4 muscles: GLUTEUS MAXIMUS, GLUTEUS MEDIUS, GLUTEUS MINIMUS, TENSOR…

Muscles Lengthened: ABDUCTORS (GLUTES AND OUTER THIGHS)

This stretch is not recommended for those with knee issues. Muscles Lengthened: ABDUCTORS (OUTSIDE OF THIGH AND GLUTES), PIRIFORMIS

Remember if a stretch doesn't work for your body, feel free to skip it. There are many stretches for every muscle group. Have a look at the list of muscles…

This massage feels so good anytime, and it's great after those long sessions of wearing heels. The calves are made up of 2 major muscles: gastrocnemius and…

Muscles lengthened: Gastrocnemius (calf muscle)

Remember you can use a step instead of the yoga block. Muscles lengthened: soleus.

This massage is a staple of any splits stretch and any move that requires you to keep the legs straight while bending at the hips. Hamstrings are made up of 3…

Front split stretch : Remember that feeling the stretch is more important than how far you reach with your hands. Muscles Lengthened: HAMSTRINGS

Front split stretch : Remember that rounding the back takes the focus off the hamstrings. Yes, you can stretch hamstrings with bent knees! Muscles Lengthened:…

Front split stretch : Start with this Figure 4 before working on the lying option. Remember that correct body positioning is more important than how far you…

Front split stretch : Working on straight legs while using this stretch is great for improving leg lines for inverts and all moves in general. Muscles…

This area is wonderful to roll before doing back bending . Quadriceps are made up of four muscles: vastus lateralis, vastus medialis, vastus intermedius, and…

This may look like the quadriceps massage, but instead we focus on staying up higher near the pelvis. The muscles targeted are the same as the quadriceps.…

This is a wonderful release for the psoas, a commonly tight hip flexor. If using a small ball is too intense, try one of the inflatable balls. You can find…

Front split stretch : This is a classic combination of stretches for working on front splits. Muscles Lengthened: HIP FLEXOR / PSOAS / QUADRICEPS / HAMSTRINGS…

Front split stretch : This is a wonderful stretch to target many muscles of the leg at one time. Remember that the version with the leg extended is more…

Middle split stretch : A wonderful way to work on increasing hip mobility. This stretch is also very helpful for improving the leg lines for attitude spins and…

Front split stretch : This is another great stretch for working towards front splits and open hips. Muscles lengthened: hip flexors / psoas / quads / abductors…

Front split stretch : The main focus is the hip flexor known as the psoas, often referred to as the group of muscles called iliopsoas. Passive stretching for…

This feels great! Try this after working on climbs or before dancing to loosen up muscles. If these muscles are tight, it can be challenging to point the toes…

No need to warm up! Do this massage anytime you like! Muscles targeted: FOOT ABDUCTOR HALLUCIS AND FOOT FLEXOR DIGITORUM BREVIS

This one feels so good after wearing heels or dancing on the balls of your feet! These can also be helpful for training your toe point . Muscles Lengthened:…

This can be done anytime. Remember to always avoid your lowest ribs if you turn to the side! Made up of 3 major muscle groups: LONGISSIMUS, LATISSIMUS DORSI,…

The Iliocostalis and Spinalis are fancy words for the lower back region, just above the pelvic crest (the nubbins you feel on the lower back). This massage…

This is a spinal stretch. Muscles lengthened: lower back/glutes

Ballerina stretch : This is a spinal stretch and will increase spinal mobility. Muscles lengthened: abductors/latissimus.

Ballerina stretch : Popping and cracking is a normal occurrence; pain is not okay! Muscles Lengthened: LATISSIMUS / ABDUCTORS

My personal favorite is doing this as the Movement Stretch . This is a spinal stretch. Muscles lengthened: neck, scapula, back.

Back bending stretch : Remember to start the stretch by reaching the chest forward. My favorite option is using the resistance stretch for this. Muscles…

This feels so good before and after Ballerina and Back Bending . This massage targets: PECTORALIS MAJOR and PECTORALIS MINOR.

Back bending stretch : This is a great stretch to perfect before moving on to the full Bridge AKA Back Bend/wheel pose. Muscles Lengthened: HIP FLEXORS /…

Back bending stretch : You'll find several options to accommodate many levels of flexibility. Muscles Lengthened: CHEST / ABDOMINALS / HIP FLEXORS / QUADRICEPS

You can do these stretches and exercises any time of day, several times a day if you like. Make sure to perform them gently without forcing a stretch. Muscles…

This stretch is known as Plow in yoga. Many floorwork moves can be done from this position. Try stretching the neck before working on this pose. Muscles…

Back bending stretch : This stretch is also known as Fish pose in yoga. Upper and middle spinal mobility is increased during this stretch. Muscles Lengthened:…

Back bending stretch : If you have trouble lifting your head up, please watch the Neck stretch lesson for more help. Muscles Lengthened: QUADRICEPS / HIP…

Back bending stretch (obviously). Pay close attention to hand placement and how to use the hands and fingers. The yoga block options can be very helpful, so…

Back bending stretch: Always stay within your range of motion. These stretches will help improve R.O.M for moves like the ballerina, closed Scorpio and any…

Back bending stretch : This is great training for Ballerina (Eagle) on and off the pole. If you're trying to reach overhead with the arms, foam roll the…

Give this massage a try at any time of day. This is a great massage to end your pole session with before stretching the hands. This massage targets: HAND…

This is an important stretch to focus on after pole sessions. It can help prevent carpal tunnel and tendonitis. Your forearms are composed of several muscles.…

These are great to work on after a warm-up, before you dance, or after a pole session! Muscles Lengthened: FINGERS, HANDS, WRISTS, FOREARMS.

This stretch can be done without the ball, but I find the ball is helpful if you struggle to feel this stretch. This is a good stretch to do after split grip…

As always, do these stretches within your range of motion; never force this stretch. To keep your forearms happy, do this stretch after every pole session.…

This massage feels amazing after training pole holds, climbs, or anything where you've pulled or held your body weight. The back of the upper arm and bottom of…

You can also do these while lying on the floor. The goal of this "stretch" is more of a movement drill. Working on these will improve scapular mobility and…

Back bending stretch : This is a nice stretch for the front of the shoulders and chest. Muscles Lengthened: CHEST, FRONT DELTOID, BICEPS

This is a lovely stretch for the shoulders! Muscles Lengthened: REAR DELTOID / RHOMBOIDS

This is a great stretch to finish your pole session with! Muscles lengthened: shoulders, latissimus, forearms.

Be sure to take it slow and work only within your range of motion. If this exercise is painful at any time, stop and try adjusting how wide the grip is. If it…

If you can hold this stretch with the arms in line with the ears, you're ready to work on overhead moves like handstands, butterflies, and ayeshas. If you…

I'll show you how to use the pole or a wall for this stretch. Muscles lengthened: chest, shoulders, upper back, biceps, latissimus, rear deltoids.

This massage is a nice way to relieve soreness after push-ups or moves like Tush Push or Knee Slides. The triceps are composed of 1 muscle with 3 heads.…

This is a great stretch for after a pole session. This stretch can be helpful to work on when training advanced Ballerina poses or Eagle. Muscles Lengthened:…

Never force this stretch; use a yoga strap if needed. Muscles lengthened: internal rotators of shoulders, triceps, rear delts, chest.

Technically, you're stretching the front of the body while increasing the mobility or bend of the thoracic spine (upper spine). We are lengthening the muscles…

Back bending stretch : This is a stretch for the spine and shoulders to help open the body for deeper back bending. Always stay within your range of motion.…

Back bending stretch : Depending on where tightness is found in the body, this might be felt more in the triceps (so I included the foam roller for that) or…

The pelvic tilt is the first video in my Flowmotion series. You do not need to warm up before any Flowmotion stretches. Flowmotion stretches are meant to…

This lesson will gently stretch the muscles along the back of the body. A warm-up is not needed before performing Flowmotion stretches. Muscles Lengthened:…

This lesson will gently stretch the muscles along the inner thigh, back of the legs, shoulders, and the side of the torso. A warm-up is not needed before…

This lesson will gently stretch the muscles along the back of the body. A warm-up is not needed before performing Flowmotion stretches. Muscles Lengthened:…

This lesson will gently stretch the muscles along the back, between the shoulder blades, hip flexors, and quadriceps. A warm-up is not needed before performing…

This lesson will gently stretch the muscles along the back of the legs, glutes, calves, scapula, back, side of the torso, hip flexors, and quadriceps. A…

I developed these tutorials before mobility training was a common aspect of fitness! This is a 19-minute routine that will take you through the Flowmotion…

This is a 25-minute side splits routine for both left and right sides. Beginners should perform splits training one time per week. After two weeks or more,…

This is a 23-minute middle splits routine. Beginners should perform middle splits training once per week. After two weeks or more, move on to twice per week if…

This is an 18-minute routine to strengthen, flex, and extend the muscles of the back, spine, shoulders, and hip flexors. The last stretch is optional and meant…

Back bending stretch : This is an advanced stretch that I have found helpful for working on reaching my foot to my head. This is also great training for…