Complete Stretching & Flexibility course - with PNF & more

Learn about what we will cover in this course and how to best use it for maximum output.

Here´s a quick overview on the structure of this course and when we will be covering what info.

How you should use this course in order to get the most out of it! You can listen to the first section or view the videos of it and definitely make sure to watch the videos in the second phase of the course for the practical implementation of the stretches. For this one you should also have a mat ready on the floor.

We`ll look at the main benefits of stretching. There is actually much more to it than simply the improvement in flexibility resulting from continuous stretching practices.

What does fascia have to do with your flexibility? Here will get some really interesting information about fascia that you probably did not know about yet.

We´ll have a quick look at what the science and previously published studies can teach us about stretching and the effects of the different techniques.

There are certain things that you should definitely do while stretching and there are others that you truly want to avoid in order to get the desired benefits and outcome from your stretching endeavours.

There are quite a few muscles in our body that are prone to shorten much more than others. There are various reasons for that but by knowing about these you may be able to prevent stiffness and reduced ROM in these areas beforehand.

Let´s look at the different types of stretching. There are 4 major ones that we will cover in this video and by understanding the concept of each of the techniques your stretching effectiveness will improve by a lot.

Now that you have a basic understanding of the four different techniques for stretching, it is vital to also understand which method is best used for the most common goals with stretching.

We can also distinguish active from passive stretching and it´s quite important to know that differences are pretty big.

Here´s a quick breakdown on how to become more flexible and what´s most important to consider before moving into the practical phase of the course.

Reaching the second phase of the course, the practical part, it is important that you now start watching the videos and get your yoga mat ready to put the knowledge we´ve gained in the previous section into practice.

First we´ll go through what´s probably most relevant to you, the static stretching. Starting off, we´ll look at one of the biggest muscles in the human body: the quadriceps on the front thigh.

The hamstrings: located at the back of the thigh and shortened in most individuals nowadays, and especially in men. Here´s the static stretching for them.

The adductors must be divided into the ones that cross the knee joint and therefore perform a knee flexion (merely the M. gracilis) and the ones that do not cross the knee joint and insert at the femur bone.

Here are some static stretching options for the adductors that do not cross the knee joint.

Stretching the glutes statically is super important in order to maintain a healthy position of the sacrum and to prevent SIJ (sacro-iliac-joint) problems and pain.

Static stretching for the calves can bring a really nice feeling of relieve and eaze into that area, especially when you´re spending a lot of time on your feet.

These muscles are almost always too short in our society nowadays. Prolonged sitting is causing the reduced mobility in the hip flexors and get´s them to become stiff.

Static stretching for the chest is highly important to open up your thoracic spine and can help the breathing muscles to function better.

Static stretching for the wide back muscles is quite important too, since they run over into a fasical tissue at their lower end and therefore can tighten up quite easily

The deep back muscles cover quite a lot of different ones, such as the trapezius, the rhomboids and the muscles around the scapula and spinal cord. Their stretching feels super relaxing and can aid in creating a better mobility for your scapulas.

Here´s a splendid stretch for your abs. I´d recommend this stretch to almost every person, because it also brings the spine into an extension, which is hard to achieve with other movements.

Here are two ways how to statically stretch your neck muscles to deal with tightness in that area.

Stretching the shoulders can be done in the different manners because it has 3 muscle heads to cover.

Static stretching for the biceps, which is also including a bit of the forearm muscles.

The triceps is usually not really an important muscle to be stretched, but if you experience tightness in it, here´s how it can be dealt with.

Lastly for the static stretching stretching, we´ll look at different ways to stretch the forearms. Since there are a lot of muscles on the forearms, it makes sense to try different positions of stretching as well.

PNF stretching - Here are the 4 PNF techniques and how the can be put into practice. You´ll see all the 4 techniques on the hamstring stretch.

Here´s the PNF stretching position for the glute muscles. This will allow them for more freedom of movement.

The calves can also effectively be stretched with PNF methods to achieve a better flexibility

Viewing this video on the PNF piriformis stretch, you´ll know how to apply this on a partner. It can be super useful since the piriformis muscle is mostly responsible for sciatica.

PNF stretching for the latissimus to generate more ROM and freedom of movement. It is done in a supine position.

From a prone position we will now be stretching the front shoulder by elevating the arm backwards. A splendid stretch for forward falling shoulders.

PNF stretching for the chest is best being performed in a sitting position. It´s extremely helpful for generating more flexibility in here.

Here´s the PNF stretch for the neck muscles. It`s best performed in a sitting position.

Lastly for the PNF stretching, here´s how you can use a strap or band to perform PNF stretches on yourself and get the huge benefit from them without needing for a partner.

Starting off with dynamic stretching, this is the first flow movement that you can try on your own.

Here we´ll focus on the lower body and priming it for an upcoming bout of work.

The third dynamic stretching flow targets mostly the upper body and is going to prepare for an upper body workout, or some other sports as well.

This fourth dynamic stretching flow really does not require any specific ROM or being extremely flexible in any joints. Try it out!

Here´s the breakdown for AIS = active isolated stretching
This will give you the most important on how it´s done and how you can implement it into your routine to make it useful for you.

Here´s how to build a splendid stretching routine that is specific to your needs and goals and is even easy to implement.

How to use and build upon your stretching routine.