The BEST Way To Get Flexible (Proven By Science)
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- Опубликовано: 18 дек 2022
- 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:
pubmed.ncbi.nlm.nih.gov/27472...
pubmed.ncbi.nlm.nih.gov/15514...
pubmed.ncbi.nlm.nih.gov/9327823/
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/29506...
pubmed.ncbi.nlm.nih.gov/2372082/ 
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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 💚
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!!!
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.
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 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!
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 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!
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.
The Quality of this channel is insane. Other youtubers with this quality have millions of views I hope you will reach that.
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.
Great info, Liv; thank you! I'm a new viewer and brand-new sub. I appreciate the lessons & positivity in your vlogs.
Thank You for another informative video Liv. I can't wait to see the follow along.
What a terrific video - Science, clear explanation, upbeat motivation, lively humor and great aesthetics. Congrats on a job well done!
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!
You make your presentations so inspiring n motivating! Also so much of fun watching it! Thanks.
I'm so inflexible and I've seen a few of your videos now, but have yet to really try them. I will though and I appreciate how simple you make it. Thanks.
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!
Love the follow along video for these stretches! Thank you!
You are the best! Thank you very much. May the force be with you.
I’m in!!!! Reminders set 💪🏻👍🏻
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 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.
Every time a RUclips channel actually bothers to properly source their claims a little angel is born. Thank you for that!
Not going to do those three specifically, but will definitely be incorporating the set method into my stretches. tysm!
Brilliant, I'm so grateful for giving me back my mobility !
love your tips and advice! always so valuable, helpful and high quality! 😍
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.
I am sooo gonna do this right now. Thank you for all your fantastic vids 🎅
you are amazing..... helping me unlock my crazy tight hips and quads I've had for years hindering my squat progression
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 was looking for some total body stretches to use in my routine. These are great!
Thanks for sharing this info🙏🏻 I will definitely be giving this a go!
U r a real Gem 💎. U & one other on RUclips r the best 2 4 stretching teaching. How ever u have the gr8est detail. Bravo UK Gal 👧
Thank you for simplifying stretching to make it more enjoyable and keeping it easy to maintain. I am 70 and strength train at the gym at least 5 days a week. Now that I have the strength, I need to be flexible to provide better balance. Thank you again for this video!!
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" 😄
Definitely going to try this, huge thanks 🙌🏽🙌🏽
Your videos are helping me. I have seen an improvement in the last 3 weeks and will incorporate this into my routine (I was holding 2 sets of 60 seconds, so easy to fix).
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!
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
Excatly the tutorial I needed to feel I’d be making the proper effort. Many thanks.
I love how you showed the studies to backup what you are saying. Well done.
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.
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.
Whoa! This was such an important video! THANK YOU!
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.
So glad I stumbled on this. Lockdown and ensuing lethargy left me in a right state. What's the video mentioned, not at the end, but in one of the links below? Thank you Fiona!
I’ve been a tensed messed since I had my baby almost 3 years ago. My lower body is tighter than a new rubber band! I can’t wait to try these for increased mobility!
I will start tonight. Excited to start.
Definitely give it a go.
Been trying to improve my flexibility for a couple of years.
Had some improvement but not as much as I'd like so I will give this a go.
Thank you so much for this! I believe this approach is doable for me
It will be interesting to compare this information with my various Yoga classes. Thanks
I am so excited to try this! I’m chronically inflexible as compared to other dancers, but I’ve always thought I needed to spend 1.5 hrs at a time. Really hope I can make some real progress now!
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!!!
That’s my calendar of choice, nice big boxes to track everything. It is so handy!
Thank you so much. Very helpful information.
OMG I love this video!!! you have absolutely inspired me!!! I am going to start TODAY!! Thank you so much !! :)
Great insights! Will immediately apply
I'll do it. I've a fused lumbar. Nerve damage. But you're awesome and inspiring and an expert. Thanks love.
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
Thank you for your channel! I really appreciate the knowledge you’re giving us, this video has been an eye-opener. I’m going to give these a try!
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.
Thank you! I will be trying
This video was so helpful!!! ❤
Love your videos i always learn something I have been doing 3 full body stretches from one of your other videos as well as 3 stretches from jeremey ethier video about 4 time's a week for the past 3 weeks and I have made significant improvements which is surprising to me now learning it should be held for 30 sec. I been holding 3-5sec. Also only two sets now I'll up the hold and add a set see what happens. Thank you
Very nice that you reference articles
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 :)
Thank you so much for your helpful videos..huge benefit
This is what I need . I think the trick is mentally training yourself for routine mini stretching sessions but obviously you arent gonna accomplish those deeper stretches with shorter holds which make you feel like you progressed . For me the measure of success has always mostly been the perception of the positive improvement in the way I feel anatomically pre-stretches vs post stretches . Should it be expected to feel less difference with more targeted mini routines !
Your videos are one of the best, if not the best, in terms of actionable takeaways and ease of understanding. Wife and I will definitely give this a try. Awesome! 😁👍🏽
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.
Great advice like always. I have to do dynamic stretching because static only makes me more stiff.
Yeah, follow along stretches would be great!
You are wise and pedagogical, and cool, and friendable, and a wishlisted workshop giver. Many thanks; also hope to one day be suited to pay into workshops. with love, dancer/few thingists in chicago.
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 workout .. mostly resistance training legs and running but stiff as a board and need flexibility. I like what you say going to give it a try. My hat is off to you Thanks a ton!
love this. thank you
Love the science based advice ❤
when i got to uni i had a really hard time getting to sleep, and i found 5 minutes of stretching/yoga before bed each night helped me sleep as it relaxed me and i had good gains in flexibility so this is definitely a good method to try out if youre coming to the description to see others results!
Your content is exceptional, thank you :)
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
Gonna try, thank you Miss.
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.
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!
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.
Love your channel and guidance and boy I need this. Many thanks (from London Eng;-))
Happy new year!🎆
I'm going to give this a go. I'm definitely not stretching enough. Thank you
for this information
Great info.
Definitely going to start tomorrow
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!
im going to give it a try
Starting this today!!!
When you did that little mouse voice I just lost it because I know about dealing with the public 🥰
I am nearing 68 and these little scientific tips are sooooo helpful!
Thank you. I'm going to give it atry.
Hi, I am having trouble finding the follow along video. Thanks for your help...
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!
Trying little and often, using my Garmin yoga poses. Will program in these and try little and often!
Really wonderful information 👌
Ima try! The reminder will be the hardest part
That's exactly what I need. Count me in.
The best video on stretching
Whatever you say, for some reasons you always sounds convincing end engaging! Good energy! I’m still lazy tho 😂👀
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.