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 brand I selected has a choice of thickness and many colors.
Yoga block or blocks. Click here to purchase or browse similar items. The brand I selected includes two blocks and a strap.
Yoga strap. Click here to purchase or browse similar items.
A selection of resistance bands. Click here to purchase or browse similar items. The bands I selected come with a massage ball.
Foam roller. Click here to purchase or browse similar items.
Peanut or tennis ball. Click here to purchase or browse.
All stretches and muscle release techniques (MRT) are grouped together according to the muscle group used in those tutorials. The foam roller and ball massage tutorials for (MRT) are placed before the stretches that they coordinate with.
Click here to see my list of ROUTINES to follow along with.
Click here to take you back to the full list of stretching tutorials.
How long to hold each stretch:
Static stretches for 30 seconds to 60 seconds - 3 to 6 times
Active stretching hold for 3 seconds to 10 seconds - 5 to 10 reps - 1 to 4 sets
Resistance stretching hold for 3 seconds to 10 seconds - 3 to 10 reps - 1 to 4 sets
Movement stretching 5 to 10 reps - 1 to 3 sets
How long to foam roll: 30 to 90 seconds or however long feels right for your body. Rolling/massaging all day or for hours at a time is excessive and should be avoided.
