The BEST Way To Get Flexible (Proven By Science)
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- เผยแพร่เมื่อ 30 ก.ย. 2024
- The best techniques for improving flexibility are well studied by scientists! In this video I share the exact techniques you need to apply to improve your flexibility and the best part is, it only needs 9 minutes of effort per week!
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📚 Studies cited in video:
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This is interesting. I used to do 90 min yoga class, to help with my martial arts. I then couldn't make it and did 10 minutes morning yoga every day dramatically improved my results. Going to give this a try.
Hi, I am having trouble finding the follow along video. Thanks for your help...
Thank you for sharing Liv 🙏 Really like how you blend the science (including references) then applying it practically.
I also love how you bring some fun to all of this, had a good chuckle at the "not that Thomas & Friends" 😄
Yep I’m gonna give it a go😊👍🏻
il try switching to this
I'll definately be trying this. I do have a question though, what do all these studies mean for things like a full yoga class where you night be holding stretches for much longer single sets?
I'm guessing these results are based on relaxed stretching?
I personally don't get any result until around the one minute mark, but that is with isometric stretching.
Bloody hell, this video is exactly what I need without even asking. Thank you!
Notes:
• 9 minutes for each muscle a week
• At least 2-3 days a week of stretching (best results at 6 days)
• 2-4 sets, each set 30 seconds
• rest suggestion: switch to another muscle to stretch
E.g. single-leg toe touching hamstring exercise, 30 seconds each stretch and leg, 3 times per leg = 3 minute session
Thank you so much!!!
thanks for the summary man
Once again, I am amazed at your ability to concisely and thoroughly explain a potentially complex topic. As someone who probably spends too much time watching fitness/exercise videos, I feel confident in saying that you are light years ahead of the pack.
I have anxiety and depression and couldn’t get out of bed in the morning. Doing you stretches and Taekwondo motivated me to overcome this mental illnesses ever so slowly so I’m very grateful to you!
It’s been 15 days since I started! Although I won’t say I feel better because I can’t get over my frequent crying sessions but I guess it’ll work in the long run….I appreciate how the body is opening up each day and makes me realise how stiff like a log anxiety and depression can make you (:
Thats awesome💚
@@syzygy1111 stick with it! There's times you will fail and revert back to some past issues. That's ok! Forgive yourself and keep moving forward with small incremental improvements over time.
Hope you're in a better place mentally now 💚
What about warm-up? I was under the impression that doing static stretches while cold is not a particularly good idea? 10min sounds great, but if you need another 10-15min to warm-up properly then its not really 10min any more. Not complaining, just trying to clarify.
I love the fact that the wonderful information put forth is based on science - love this channel as it has helped me in the past 3 weeks to become more flexible!
I’m 75 and have been completely ruined by the Covid lockdown. It denied me the option to go to the gym and keep myself fit. Many of the instructors are no longer available for the classes I loved. You have given me new motivation to get going again with you examples and research data. I love your explanations. I may not get to start this week since it is the holiday week, but for sure after the hub-bub has died down. Thank you for what you do.❤
covid fascists should be kept accountable for that
@@nickkyiv thanks for your support, I heartily agree.
Oooh ❤️🤲🏼🤞🏼
It's only 10 minutes a session, start this week!
Thanks to covid, I discovered exercicing with utube. I am really greatful for all these exercise videos. My life has changed.
I just found your channel and I’m blown away! I’m fit, healthy and robust, but my flexibility is useless, because I’m rubbish and hardly ever stretch! These videos are so easy to follow, scientifically-grounded and user-friendly. I will definitely be following for more content and thanks in advance for helping me reach my mobility goals!
Same here. I even do yoga but I have gotten stronger but not more flexible. I will try this for the next month to see if I notice any improvement.
This little-bit-often is the truth. I'd spent a lifetime (well, 20 years) exercising and stretching for martial arts until injury nixxed that. After 10 years of doing not much physical stuff I couldn't even touch my toes. I discovered that just 4ish minutes at the end of the day of 3 different hamstring stretches had me elbows to toes in about 6 weeks.
Sounds great. Is there a follow along video for the precise exercises mentioned in this video? The links in the notes seem to point to something different.
This seems really intuitive and a lot more manageable than the 30 - 60 minute, 6 days a week sessions that have gotten me nowhere in the past. I’m 6’7”, 200 lbs and rigid everywhere. I’ll be really excited to see if I can get this to work!
I'm 6'6" 204 lbs and 51 years old. I was severely inflexible most of my life until a few years ago when I started a very short (5 min) stretching program most mornings. It's not exactly what Livinleggings recommends here but similar. Greatly improved flexibility has changed my life.
Definitely will give this a go. However I love the long holds of yin yoga. They have dramatically increased my flexibility but yin has many other physical benefits. It has great, for me, emotional and physiological benefits. What are your thoughts on a yin yoga practice?
Ok I feel like I can't workout after being so depressed lately, but a 10 minute stretch with what you showed me is something I could do while at my desk. Thank you, I feel like I have hope to improve my body.
I found a weight free exercise book where there are exercises you can do at your desk.
@@sage9836 really?! What is it? I would love to do that.
You might find that working out actually helps with your depression. Just get out and do it.
@@malcolm_in_the_middle well if course it does but maybe you don't have much experience with depression but "go out and just do it" isn't possible
@@asugarholicslife I do have experience with it actually. I know it's very difficult to actually motivate yourself to do something, but that's what worked for me. Try joining a sports club, so that exercise is actually fun.
One important thing you need for getting more flexible: Motivation!
I literally got punched in the face every time I was in class. For months I had to look over to 20 years younger and much more flexible ppl. Now, 6 months later I see a lot improvement from week to week. I reached my goal to touch feet during stretching and the goal to touch feet without stretching comes closer day to day.
Each body is different. Each body needs different amount of time. Just stay motivated!
Give it a try? My goodness Liv, I started stretching daily as you’ve been releasing these slide & glide and how to stretch videos. I’m probably at 15 minutes per day before my practice and…Whoa Nelly what a difference!!! You are the reason I scored a “9” in your flexibility challenge. Every day that I stretch, I can see the results on my matt and my hubby calls me “Gumby”. I don’t even want to think about how crunchy I would be I I didn’t stretch daily 😊 Once again, thank you for all you do as I eagerly look forward to the next lesson❣️🙏💕
So glad to hear that! 💙
I think it's very disingenuous to rip off another creator's video, regurgitate 90+ % of the info they shared in it, and not credit them. This is a direct copy of Natacha Océane's video on learning the splits!! And it's not like a bunch of people have created similar videos where it is hard to find the original creator or that the info is general knowledge and readily available. You are taking advantage of plagiarism in an unregulated marketplace. And doing it to another independent female creator in fitness. As if they don't deal with enough crap from men in the field. It leaves a bad taste. Don't think I want to watch your other videos after this.
@@tb564 First I would like to say that she might not know the person and the video you speak of, neither do I. And secondly, as you already pointed out, is the information in this video freely available.
I love your channel so much.
Right now I'm using loaded eccentric stretching, isometric hold and pnf in a "stretching workout" once a week.
I want to do some passive stretching 5 times a week while watching tv to keep the gains.
I want 2023 to be the year where I finally achieve the splits 😂🙌🏻
I am in a passive stretch right now while I write this comment and watch youtube videos. I am now better at splits than all of my sisters friends. The key was to smoke a ton of CBD so I could sleep and actually make progress due to improved recovery skills, plus learning pranayama.
I've started to do the TV thing as well. You're just watching something anyway, so you may as well work out or stretch.
@@jasondashney exactly! You do something productive in the meantime 😂
I love your positive way of teaching, your smile is just a bonus. I'm going to set stretch goals for 2023, I'm curious how far I get. Thanks for your awesome videos.
Very provocative thumbnail - is this what gets more clicks? 😄
Another perfect start to the week! Thanks Liv!!
Question: In an effort to maximize time efficiency, do you think I could swap 1 'Fixed Firm Pose (Supra Vajrasana)' for 2 King Arthur stretches?
Also, since I'm here, do you have any back-bending videos in the queue?!?! I feel like I've got to focus on countering my desk-worker slouch somehow! 😊
As always, thanks for all that you do!!!
I started a stretching routine already, after seeing your videos. And I already see progress in my balance :-). I'll give this a try as I have 10 min 3 times a week.
Just coming to the end of a 30-day plank challenge, tomorrow is the last day with 3 minutes hold and my wife and I want to keep the practise going, this looks like a perfect compliment to that for our WFH morning tea break three times a week.
I am absolutely going to do the stretching you recommended 5 times a week. Since coming across your channel and doing the movements my body can tolerate I have decreased my pain, discomfort & increased my ROM. THANK YOU SO MUCH LIV!
What if the stretches you showed you cannot even do? I cannot do over half of these stretches. Is there a way to work towards for instance a frog pose or a runners lunge? I can’t sit on the floor with my legs straight out in front of me without severe pain. Let alone try and reach for my upper thighs.
Thank you so much for your very clear explanations. Very valuable to me! And yes, I am going to schedule 9 minute stretch sessions three times per week!
You know, thank you cuz I've been stretching even 40 min a day and still haven't gotten my splits yet... now I'm incorporating more strenght training and I'll definitely gonna try these!
I have done this before but I go no results until I copied what shaolin monks do and started doing hours of stretching in the morning, followed by meditation and exercise mid day, followed by hours of stretching before going to sleep. Only then did I actually begin to improve.
I just stretch for 10 min before bed, and I’ve shocked at the lack of aches and pains since I started doing it. I beat my body up pretty good each week so I gotta keep flexibility.
Hi Liv, off topic, apologies but could you recommend a good stretch for plantar fasciitis please? It’s been causing me issues for the past 6 months and I can’t see an end to it 😢 TIA
You make your presentations so inspiring n motivating! Also so much of fun watching it! Thanks.
I once stretched 3 days in a row for like 30-45 minutes and had enormous gains. In sports we'd do more like 30 second stretches 4-5x per week and I never had more than very tiny gains from that.
Interesting. Thank you for sharing.
Each stretch for less than 10 mins, 3 times a week. Holding stretches for 30 seconds. 3-4 sets. King Arthur stretch, butcher block stretch, frog stretch, single leg forward gold. Challenge accepted!
what about warming up before stretching?
The Quality of this channel is insane. Other youtubers with this quality have millions of views I hope you will reach that.
Many sources and science also claim that active stretching leads to even faster and better results … so I suppose we should just choose the method we like the most 😅
Could you tell us about good poses for increasing your straddle?
Im getting back into dance, I’ve never been like … ballerina flexible, but I was wanting to have a nice straddle & splits.
My god it cracked me up when you said "Thomas and friends" and showed the research paper LOL! That's it, every paper I cite in university now I'm replacing "et al." with "and friends" 🤣 thank you for the video and the giggle! Much love from Australia
This sounds like it is absolutely going to make my journey to find my mobility much easier and less daunting. Thank you so much for sharing this!
Thomas and friends 😂
At my first try, with changing exercises, it took me about 12 minutes for all the stretches. Going to do them 3 times a week from now on. I will share my experience in about a month
Finally someone talking about stretching in sets! I like it because opposite to resistance training, I find I improve with each set and am able to take the stretch a little further each time :)
'kapatid na pinoy' you are amazingly brilliant ( proven by work-out) of course by science too by your mentoring. . .we love it.
I love how your channel is both encouraging and heavy research-based. 6 day a week but for 10 minutes seems a perfect deal with my inside procrastinator especially if I clearly know why do I need that ROM.
I think it's very disingenuous to rip off another creator's video, regurgitate 90+ % of the info they shared in it, and not credit them. This is a direct copy of Natacha Océane's video on learning the splits!! And it's not like a bunch of people have created similar videos where it is hard to find the original creator or that the info is general knowledge and readily available. You are taking advantage of plagiarism in an unregulated marketplace. And doing it to another independent female creator in fitness. As if they don't deal with enough crap from men in the field. It leaves a bad taste. Don't think I want to watch your other videos after this.
@@tb564 Thank God I‘m not the only one who straight up thought of Natacha‘s video! Although I wouldn‘t assume ill intent here. It just reminded me of her video.
I am an exercise addict and attend hot yoga or hot Pilates virtually every morning for 1 hour, I frequently do not miss a day. So in all probability I am doing too much. That said flexibility is good, but you also need cardiovascular capacity, which we get from HIIT and ideally cardiovascular endurance, which you get from running or cycling.
I'm just leaving a comment to hold myself accountable, I think I'm starting to love flexibility and realize how much of it I was lacking
I did the same thing to another viewer- a comment to hold myself accountable. We think alike. (Even though its only 10 minutes, it easy to find an excuse on a busy day.)
you are amazing..... helping me unlock my crazy tight hips and quads I've had for years hindering my squat progression
I've learned so much from your videos. They're educational, to the point, and easy to follow.
Thank you
I think it's very disingenuous to rip off another creator's video, regurgitate 90+ % of the info they shared in it, and not credit them. This is a direct copy of Natacha Océane's video on learning the splits!! And it's not like a bunch of people have created similar videos where it is hard to find the original creator or that the info is general knowledge and readily available. You are taking advantage of plagiarism in an unregulated marketplace. And doing it to another independent female creator in fitness. As if they don't deal with enough crap from men in the field. It leaves a bad taste. Don't think I want to watch your other videos after this.
nice thumbnail :D
Trying little and often, using my Garmin yoga poses. Will program in these and try little and often!
Hi, I'm loving your content. Is 30 seconds of rest enough? Greetings from Brazil!
Not going to do those three specifically, but will definitely be incorporating the set method into my stretches. tysm!
Hello, I'm new here, do you have a video about the little gym set up you have in the corner there. I would love one, probably cant afford one yet but dont have anywhere to put it anyway at the moment, so by the time i can afford it I should have the space. Anyway that's not important. please provide a review type video with info of what we need and where to get or is it an all inclusive bit of equipment and can we customise it? Also same for other equipment you have and use :) ✌+ 💜Thanks in advance
I'm a little confused here. How does this work with the "go into the stretch slowly" advice from another video, and the "passive stretch, active stretch, antagonist tension" method in yet another? All of that takes longer than 30 seconds.
Hi, I am having trouble finding the follow along video. Thanks.
No I won’t be doing this. I’m older, with arthritis and they are just too dangerous, especially that first one. Bound to get injured.
I'm going to give this a go. I'm definitely not stretching enough. Thank you
for this information
Does anyone have the link for the follow-along video with more instruction that she mentioned? Can't find it in the description or anywhere. Did she just send us to a video that doesn't exist??
You are SO GOOD!!!! And you have the nicest smile on earth.
Thank You for another informative video Liv. I can't wait to see the follow along.
What about the fascia? Isn't it required to "train" them and stretch everyday?
Am I really gonna be flexible if I dedicate myself this entire year to get all my splits? 🥺
I can’t even grab my shin let alone my foot in that stretch - thats it, it’s official I’m officially a concrete block level of stiff…. Determined to reach my feet by this time next year
Great info, Liv; thank you! I'm a new viewer and brand-new sub. I appreciate the lessons & positivity in your vlogs.
I am doing this.
Will it be too much if I do it everyday? It just feels great after a long day of working
True but if we want to be efficient wouldnt we do PNF stretches instead 2 to (sometimes) 3 times a week?
Improving flexibility with just 10 minutes is a bit of a stretch.
heh…bit of a stretch 🤭
This video was so helpful!!! ❤
I wish Guy Fawkes day came standard on my calendar.
3:20
Where is the follow along link that she is talked about?!
I can't do forward bend even if it's single leg😢
I’m in!!!! Reminders set 💪🏻👍🏻
I was looking for some total body stretches to use in my routine. These are great!
Do you have a follow alone video as could not find in the links thanks
Your content is exceptional, thank you :)
Where is that follow along video of the stretches?
Where can I find the weight set and rings that you have ?
Is there a video where you show us how to do this rather than statistics, charts ans the science behind it?
Hey Liv, could you do me a favor and add a few more seconds to your end screen, by the time you get to offering up your next video and my mind and eyes catch up, it’s already gone and YT recommends a different video by another creator so I struggle to find the video you recommend I watch next. Thanks, I love your videos!
OMG I love this video!!! you have absolutely inspired me!!! I am going to start TODAY!! Thank you so much !! :)
I know this comes off as a simp, but golly this woman is absolutely gorgeous AND kind since she’s doing these videos to help others. Whomever her partner is; is a LUUUUUUUCKY individual. 😅
I'm 70 and was into martial arts my whole life so even now I am flexible but the splits are a thing from my past! lol.....Blessings!
Try the few minutes a day of a couple of simple stretches. I was similar background until injury put me out for 10 years. I discovered a few minutes a day for about only 6 weeks had me right back in the mix. The body remembers. I can recommend the stretches from "Knees over Toes Guy" (search You Tube) for getting the ankle, knee and hip joints flexibility back.
@@DiscoFang thank you. That guy is amazing!!!!!
I LOVE how her dog is just watching her from the couch! It’s probably thinking what “ what is my hooman doing?”
You're adorable! Love your personality... Oh, and that content was awesome too! Thanks for the info, I now have my plan for Q1 23 :-)
I don't get it. If you need only 9 mins per week per muscle, why as a kid, people who dedicated hours per week to train flexibility improved more than those lazy asses that trained harmstring for 10 minutes a week and abductors 10 minutes a week.
Is this real?
Are you personally, as an instructor, training as little as 9 minutes per muscle per week?
Does this mean that yin yoga means nothing?
I scored poorly on the Schöber Index. Schöber's test for Lumbar Flexion / Ankylosing Spondylitis. Only 4 cm. The other tests I was flexible, better than average. Is it advisable to specifically stretch the lower back by curving, or better avoid this?
Just discovered your channel and really like it. Am 55.years old and getting increasingly stiff and want to improve my flexibility however just don’t know with which of your videos to start am really not very flexible please advise
Love you love you LOVE you thank you very much for making such wonderful video and sharing your wisdom. I am sure there’s lots people benefitted from your video so I truly appreciate ❤❤❤ Please keep on sharing your knowledge i will update about my progress
Thanks you for these very clear explenations !! Though, i have a question: what about warming up?
I thought warming up the muscle allows a wider range of motion, and therefor a better flexibility? Is it actually less efficient than going directly to the stretch ?
Thanks in avance for your answer 🙏🙏
Easy peasy - 3 times per week, 3 sets per session and hold each for 30 seconds. Nikola Tesla (369) would approve!
I think it's very disingenuous to rip off another creator's video, regurgitate 90+ % of the info they shared in it, and not credit them. This is a direct copy of Natacha Océane's video on learning the splits!! And it's not like a bunch of people have created similar videos where it is hard to find the original creator or that the info is general knowledge and readily available. You are taking advantage of plagiarism in an unregulated marketplace. And doing it to another independent female creator in fitness. As if they don't deal with enough crap from men in the field. It leaves a bad taste. Don't think I want to watch your other videos after this.
I use exactly this approach, interspersing my stretching sets (hamstrings, leg adductors, Asian squat and quad-stretch) in between my various weight training sets, 3 times per week. However, my hamstring and leg adductor flexibility does not improve very much at all. I used to be able to do the front splits in my 20s and get very low into box splits too (Karate nutter) so there is a precedent for me being flexible. I am now 55 yrs old. Any suggestions?
Thanks for the video. How about the effect of sex and age on ability to increase flexibility? I am 30 and a runner. I've been stretching my legs for many years now but for some reason my wife who doesn't do any sports is very flexible compared to me. I am like a piece of wood. I don't understand what I am doing wrong :D