Flexibility training

These notes combine advice from 264 reviewed passages across 138 workouts.

Overview

Coach’s advice

Flexibility is generally easier to develop than strength. The body needs to be relaxed before it can stretch well.

Coach’s advice

Flexibility does not stand alone. It has to be trained together with strength and muscular support, and regular practice, including on rest days and weekends, brings the gains.

Training principles

Flexibility is generally easier to develop than strength. Body tension and strength are hard to build, which is why strength-focused sports are harder, and the difficulty holds for both men and women. Strength cannot be gained through someone else’s assistance.

Coach’s advice

Train strength and flexibility together. Muscular support has to be developed alongside flexibility, or you get stuck and cannot get through a movement. Stretching without strength is useless, and doing opening work in socks helps because the sock gives way and the body has to hold itself.

You do not need a partner to stretch. A partner can make stretching faster, but solo stretching works well.

Coach’s advice

Use days without coached training, such as rest days or weekends, for stretching. Side-to-side leg stretching especially helps progress.

Light stretching carried into daily life, such as a gentle stretch while watching television, makes flexibility gains substantial and lasting.

Coach’s advice

Daily stretching relaxes the body, does not strain it too much, and does not cause much pain. Stretching with slight discomfort can open the body considerably.

Coach’s advice

Practicing an open-leg, forward-leaning stretch for about a month can greatly improve lower-back flexibility. A very slight ache is expected, and the opening that follows can be considerable.

Stretching practice

Coach’s advice

Always stretch the shoulders thoroughly, and stretch the wrists as well. The shoulders are heavily loaded in this training, so give them substantial stretching.

After every handstand, stretch the shoulder toward the wall, stretching well backward. Make it a habit.

After heavy ring work, skipping internal stretching can stop the shoulder from reaching full range because the wing area blocks it. When training on rings, stretch in more than one direction, since practicing only a single stretch is a common mistake.

Bridge flexibility depends mainly on the shoulders. The lower back only starts to contribute later through inward bending. Bridge work is also important for forward stretching.

Build back flexibility and strength, including through bridge work, before practicing a tumbling skill.

Working on the movement can bring the scapula into play and increase control. Flexibility is essential for it.

In butterfly work, open the area thoroughly and focus the stretch on the inner muscles.

In Diamond Leg Up, a lack of comfort in the position can make the body take a pyramid-like shape.

In the toe-tip exercise, focus on stretching the forefoot backward.

Stretch the abdominal muscles upward, opening and lengthening the body. The stretching phase matters.

Keep the upper surface of the hand facing upward. Do not draw the hand inward or let it face backward.

Coach’s advice

Stretching in these hand areas, especially one part, is normal for most people, and the body gets used to it.

Coach’s advice

After head-focused work such as headspins, stretch the neck, for example by slowly turning to the right, so it does not lose flexibility. Headspinners who skip this can lose the ability to turn one way. Neck strength and flexibility should both be prioritized.

Coach’s advice

A basic neck stretch is the starting point of neck training. Holding it longer increases the range.

The more you stretch your knees, the better.

When you can reach a position comfortably, do not stop there. Use backward and side stretches, and shift your weight forward and backward on the floor, so the flexibility does not disappear.

Mobility work can reduce a side-to-side flexibility difference. The goal is to equalize the two sides.

The stretch felt inside the leg develops gradually over time.

In the foot-to-hand mobility progression, the end-range zero point is the target you need to reach. Progress moves sequentially from in front of the hands to beside them and then behind them.

Coach’s advice

Practice this stretch often. Place the hands inward, extend the feet, and close the elbows inward, then stretch deeply from the inside. It is uncommon, and it stretches several areas, especially the back.

Coach’s advice

Contortion feats can be achieved through stretching. Rib removal is not needed.

Coach’s advice

A contortion such as putting a leg behind the head requires stretching the hip muscles below the knee. With both legs behind the head, bring both arms close to the head.

Coach’s advice

In Bikram yoga, the room is heated to around fifty degrees, and the heat allows a much greater stretching range. The muscles burn intensely.

Coach’s experience

In his own training, the coach once focused too much on strength and left flexibility half-finished, which he later recognized as a mistake.

The coach initially did almost no stretching and later noticed a loss of aesthetics that he connected to the neglect.

Once the coach increased stretching, his health seemed to improve faster over the long term.

In years of teaching, the coach found that nearly all students could be made more flexible, but very few gained strength.

In his own training, the coach places a leg behind the head and finds it gives his hip a strong stretch and feels relaxing. He recommends the stretch.

In his own training, he often forgets to stretch and trains more instead, which he associates with feeling stiff.

He has been patiently waiting about twenty years to become flexible. He prefers morning strength work over stretching, and his flexibility fluctuates: at one point it opens to 170 degrees, and later it returns to about 150.

In his own training, the teacher reached a leg-behind-neck stretch after about a year, and the range regressed whenever he practiced acrobatics.

In his own training, the teacher keeps stretching regularly to hold a certain flexibility level. Reaching a more extreme level would require greatly reducing acrobatics or leg training.

The coach suggests that the student can do the leg-opening stretch while seated at a computer, and says he does it every day.

In his own training, the coach found that with the thickest black band, stretching gave no trouble, while the opening phase was difficult because the band had to be pushed against.

In his own training, the coach keeps his wrist opening around 90 degrees; he might force it to 100, but he would never hold it there because that position has caused him significant pain, and he instead opens that area with flexibility work and exercises.

In his own training, the coach had pain from training; entering a movement without warming up hurt badly, and after stretching the pain disappeared.

In his own training, the coach notices that as his wrist gets stronger, he loses flexibility in that area.

In his own training, he found that the movements he practiced built up the back area and reduced its flexibility in that stretch. He works toward a full descent with a straight back through sustained stretching over five or six months.

He names three recurring mistakes from his own training. He holds stretches for too little time, forgets to drink water, and forgets to stretch.

In his own training, he stretches before and after movements, especially the shoulders, and recommends this approach.

His flexibility regressed quickly even after months of work, while his muscles developed quickly.

He found that working with Aero straps strengthened his wrists but reduced their flexibility, and that his other stretching exercise produced a strong stretch.

He now does wrist stretching continuously throughout the day.

He stretches in the sauna because the heat warms his muscles, and finds cold water afterward relaxing.

Further guidance

Flexibility training is the daily practice of increasing range of motion. It comes in two forms: static stretching, which holds an end position, and dynamic stretching, which opens the body while the movement is performed. Progress comes from daily work, not from occasional intense sessions; flexibility develops day to day, so a light morning stretch counts even on days without a hard workout.

Flexibility supports the positions used in this training, including planche, handstand, bridge, and split work. Shoulder flexibility gets the most attention: wall stretches, pulling the shoulder back, and bridge work all develop it, and the wrists are a second priority area. For planche and handstand aesthetics, about 150 degrees of range is sufficient; extreme contortion is not the goal.

Flexibility training is about opening and maintaining range of motion. The shoulders and wrists get the most attention, and keeping them mobile supports strength skills such as the back lever. Leg flexibility matters for skills that need open legs, such as flare.

Flexibility develops gradually, day by day, and depends on daily consistency. Gains close back up when practice stops, so a daily 20-minute routine is enough and there is no need to spend hours on it.

Flexibility training is the stretching and opening work that keeps the body able to perform skills. It develops range in the shoulders, lower back, and legs, and it supports handstands, back lever, bridges, cartwheel connections, and balance progress. Stretching is something you always need, and it is what lets the body open up and move freely.

Coach’s advice

Do flexibility work daily, or follow a stretching program five days a week; daily practice is generally better. Stretching also belongs in the cooldown, where shoulder and lower-back stretches, including a held bridge, are done.

Coach’s advice

Flexibility is built through practice, and a flexible body is often misread as a genetic gift. The aim of the training is to increase strength and flexibility together while keeping a good quality of life for as long as possible. The benefit of stretching accumulates over the long term.

Daily leg stretching is the basic prescription. Done every day, the stretches carry the legs gradually toward the full range.

Coach’s advice

Flexibility training centers on stretching the muscles you have just worked, right after the exercise. The goal is to maintain and increase flexibility, because flexibility that is lost is hard to regain.

Working the muscles greatly reduces flexibility, so flexibility needs steady attention. Mobility work also goes beyond preparation for a workout, since it stays useful throughout life.

Pressing movements need mobility as well as strength: having the power is not enough if the area is not opened. Stretch the elbows and shoulders, and stay flexible while getting stronger.

Daily practice

Flexibility needs daily attention. Stretching is important, and the assigned flexibility work should be done every day for at least ten to fifteen minutes if you want real improvement. A light morning stretch counts even when you are not doing a hard workout, because flexibility develops on a day-to-day basis, while strength develops over months and endurance over years.

Approach flexibility with patience. Stretch every day and increase a little at a time; the result may come after a long time, but daily practice is the path.

Include the joint areas in your stretching. Holding an elbow handstand is a good way to work them.

Coach’s advice

The teacher reports that, in his experience, highly flexible women describe a daily 30-minute morning stretching routine and say flexibility closes up when it is not maintained.

Static and dynamic stretching

Static and dynamic stretching differ in how the range is gained. In static stretching you hold an end position and open up from there. In dynamic stretching the body opens while the movement is being performed.

Shoulder flexibility

Shoulder flexibility is a priority. Stretch the shoulders against a wall, both diagonally and straight, and keep the chest open outward. Pulling the shoulder back is also important.

For controlled progress, use a broomstick or a straight stick. Mark a small position with a pen and advance in small increments so the shoulder stretches gradually.

The bridge is a useful shoulder-flexibility movement. Include bridge work to improve shoulder flexibility, and treat the wall-bridge drill as flexibility work: do floor bridges first, and know that bringing the feet inward increases the flexibility required.

Coach’s advice

Bridge mobility develops through repeated, self-controlled practice, somewhat like a handstand. When someone else forces the stretch, it can cause considerable shoulder pain; done on your own, without pain, it improves.

One shoulder stretch stands out as especially useful; practice it regularly.

Coach’s advice

Use wall stretching to maintain the range so it does not disappear. Shoulders respond to stretching, and regular shoulder work keeps them from stiffening further.

Shoulder openness is a common limitation in pressing and overhead work. Many people stay closed in those positions because the shoulder will not stretch backward, so the backward opening is the direction to build. Take the shoulder backward deliberately in the stretch.

A wall is a reliable tool for shoulder stretching. Stretch the arms backward against it and make that a habit. Use spare time for extra shoulder stretching whenever it fits.

Coach’s advice

Handstand training asks for shoulder preparation and follow-up. Stretch the shoulders a little before the handstand, against a wall or on the floor, and do not forget the backward direction. After handstand practice, do a shoulder stretch together with a wrist stretch.

Coach’s advice

Workouts that load the shoulders heavily call for the most thorough stretching afterwards. Tension gathers in the shoulders and arms, so give those areas the first attention, stretch them generously at the end of the workout, and do not hesitate to stretch the shoulders after each lift.

Coach’s advice

Showler’s Pendulum is a simple shoulder drill for the cooldown. Lean on a support, keep the arm straight, let it hang relaxed, and draw circles with it. The movement loosens the shoulder capsule and improves range of motion.

Coach’s advice

If the wrists feel stressed by the work, stretch them in the reverse direction to reduce that stress.

Wrists

Coach’s advice

Stretch the wrists in both directions, backward and forward. Wrist stretching is important, and after rope work the wrists and shoulders are the two areas to stretch.

Legs and splits

Coach’s advice

For the leg-opening stretch, about thirty seconds is enough. Open as far as you can, let the socks slide, and keep the knees on the floor.

Coach’s advice

Holding a leg-opening stretch for a long time, such as twenty minutes, can be counterproductive: it may not improve the range and can leave it more closed the next day.

Coach’s advice

Reaching a full split takes time: roughly three to four months for women and about three times longer for men. Some limits of flexibility are genetic, but daily stretching brings you to your own appropriate range.

Flexibility and strength

Coach’s advice

Muscle training can substantially reduce flexibility in most muscles. Cycling can tighten the legs quickly; in one case, an athlete had to do flexibility work for about three times the cycling duration to compensate.

Coach’s advice

Because strength work reduces flexibility, do flexibility work after every workout or after every movement. Stretch thoroughly after heavy shoulder work.

Coach’s advice

Stretching the arms helps them open better and increases blood circulation.

Strength and flexibility are developed together. While you get stronger, keep stretching the elbows and shoulders and do not forget them. Shoulder stretching is critical for progress and especially important for some movements, so it belongs in regular training.

Pain, safety, and limits

Coach’s advice

Stretching should stay at mild discomfort. A slight discomfort is enough; you do not need more. The daily stretches are done to the point of mild discomfort.

Coach’s advice

Challenge flexibility work lightly; heavy forcing is not needed. Keep the elbows straight, because bending them reduces the stretch.

Coach’s advice

Extreme flexibility has a downside. When a leg moves fast, the muscles may continue but the joint may not hold, which is why joint tears occur frequently in rhythmic gymnastics. Training children toward extreme flexibility is considered potentially harmful.

Coach’s advice

The body blocks you from stretching beyond your self-limited range. Assisted stretching can push past that limit and shorten progress time by two to two and a half times, but the process is much more intense. Extreme assisted stretching is unnecessary for adult students without competition or Olympic goals; healthy self-directed work may take two or three times longer but has no deadline.

Coach’s advice

Flexibility can fluctuate from day to day. After a good session you may feel tighter the next day and be unable to open as far.

Coach’s advice

Keep stretching daily even when you feel tighter, to maintain and increase elasticity.

Coach’s advice

Flexibility is not fixed at a young age. The old belief that whatever flexibility you have by twenty-five is what you keep has been overturned; at any age, correct daily practice can improve it.

Consistency and daily practice

Make stretching a habit and give it dedicated time. It is easy to neglect while strength work continues, so it needs to be scheduled deliberately.

Coach’s advice

Stretch the joint areas whether or not you trained that day, and add a little extra stretching outside the regular programs to feel more relaxed.

Coach’s advice

Add a stretching workout on Sunday morning even when no Sunday workout is scheduled, so the muscles can rest and loosen.

Shoulders and wrists

Stretch the wrists every time, and include the reverse-wrist and inner-wrist areas. Balance practice should always include thorough joint and wrist stretching.

Coach’s advice

Stretch the shoulders thoroughly and relax them, because the shoulders are especially important for this training. Do the demonstrated shoulder stretch after every handstand, planche, and lever.

Use the inchworm and cat movements to stretch the shoulders, and crosswise stretching is another option.

Coach’s advice

Lean against a wall and touch the chest to stretch the shoulders. This is useful for handstand practice, and doing it whenever you get the chance improves comfort. Wrist negatives belong in the same routine.

In a two-hand handstand, stretching the shoulders and wrists helps you feel much better. In a one-hand handstand, stretching the legs helps you hold it well.

A limited shoulder opening is trainable; the shoulder can be pulled open fully with consistent work.

Stretch the wrists thoroughly; wrist flexibility is especially useful for handstand work and also benefits the arms, waist, and shoulders.

A reverse-grip swing can be used to open the wrist’s internal-rotation range.

Coach’s advice

Loss of wrist flexibility can lead to strain, and holding the area in a particular position is associated with more injuries; keep the wrist positioned properly.

Coach’s advice

Avoid forcing an angle that causes pain; use flexibility work and exercises to open the affected area instead.

Legs and hips

Progress leg-opening mobility slowly, millimeter by millimeter. The legs will open with time. ‘Leg opening’ is another name for stretching.

Opening the inner side of the legs is beneficial even outside a dedicated leg workout. A vertical bar can support straight-leg flexibility work.

The middle split, with knees tight, develops the area being worked and the area below it.

Use different stretches, including side-split work, to stretch the lower areas along the side of the leg.

Consistent practice can substantially increase foot opening, and an opening of 15 to 20 degrees is already quite good. After reaching that opening, move up to the next level.

A leg-opening stretch can be done while seated, for example while working at a computer.

Legs can become thicker without preventing these movements, as long as flexibility is maintained.

Coach’s advice

Do not force knee-dependent flexibility such as lotus; work only to a tolerable point and accept individual limits.

Flexibility in movement

A cartwheel done for flexibility is slower and quieter than a speed-oriented cartwheel. The difference is mainly speed.

Stretching around training

Coach’s advice

Stretch the shoulders and arms thoroughly after heavy loading to reduce stiffness. Shoulder and foot stretching, including a floor worm variation, can be used as a cooldown.

A single repetition of a movement called ‘skinniquet’ can be done at the end of a workout as an arm stretch. The label is uncertain.

Stretch to preserve mobility when it has decreased, including the worm movement and the front.

Coach’s advice

Stretch the lower back around core and bridge work to open and relax it and help prevent stiffness. Lower-back stretching is also important for form.

A full bridge can be used to open the shoulders, and a bridge can be done as a final movement because it stretches the arm. Hold the position and open the head and body backward.

Coach’s advice

A bridge is also a good stretching option and appears to further affect the abdominal muscles, though the exact effect is unclear.

Coach’s advice

Mobility work can be done after weight training to avoid losing flexibility there.

Coach’s advice

A longer stretching block after training opens the muscles and can be done as a distinct part of the workout.

Health and safety

Coach’s advice

Stretching the elbow joints can make the chin-up more comfortable.

Coach’s advice

Bikram-style hot yoga uses a 50-degree room and intense stretching. The heat can make stretching feel easier, and the practice is considered harmful and restricted in some places.

Coach’s advice

Having another person sit on you can shorten the time needed to open the legs, for example from six months to three months. A coach can also stretch you further than you can reach alone, for example from 6 out of 10 to 8 or 9, without injuring you.

Coach’s advice

Stretch the wrist, but avoid putting unnecessary load on it.

Coach’s advice

Reduced leg muscle may make flexibility easier to reach, while leg-muscle and acrobatic training can make it harder.

Coach’s advice

Excessive stretching in rhythmic gymnastics may contribute to leg weakness.

Coach’s advice

Keep stretching discomfort around 3 to 5 on a 0 to 10 scale. Stretching to 5 is very good.

Why flexibility matters

Handstand work needs back and shoulder flexibility, and bridge work is a reliable way to develop it. To progress further in balance work, you need to start stretching, especially the legs and shoulders.

Back-lever training makes the lower back stiffer, so keep doing bridge work and lower-back stretching alongside it.

To connect a cartwheel, you need bridge descents from above, which is why back flexibility gets extra emphasis.

Snatch and clean technique depends on a specific pull path and angle, and shoulder flexibility is very important for it; the shoulders are stretched, including with bridges.

A strong emphasis on strength training can reduce flexibility, but that is not a problem as long as you maintain some flexibility. Many artistic gymnasts have limited flexibility, with splits at a poor level, and strength work is favored. Getting stronger and developing form does not necessarily resolve a flexibility limitation; flexibility can remain the bottleneck and needs targeted work.

Flexibility reflects both anatomical or genetic predisposition and consistent stretching.

Coach’s advice

Handstand-focused training does not need to be continuous hours on the hands; it can include daily stretching and varied shoulder-opening drills, such as wall drills with the elbow placed and backward-opening work.

How to stretch

For a full-body stretch, start from the head and move through the shoulders, arms, and waist, and finish with a bridge.

For the neck, turn to one side and pause, then turn to the other side and pause.

Coach’s advice

Spend more time stretching the areas that carried the most load, about four seconds per stretch rather than two, and include the shoulders.

Coach’s advice

After weight training, stretch deeply and pay extra attention to it. After heavily loading the shoulders, stretch both the front and the back of the shoulders.

When the backward direction is not too difficult, also practice the opposite forward direction to stretch the negative phase.

Coach’s advice

After bridge work has addressed the lower back, additional backward stretching is unnecessary; side stretches are enough.

Coach’s advice

Very intense stretching can produce soreness, and because the muscle’s elastic tissue recoils inward, a second stretch can feel more difficult.

Bridge work

Coach’s advice

During cooldown, stretch the shoulders and lower back, including a bridge, and hold the stretches.

A wall-supported bridge works as a flexibility drill; you can use it to see how far down you can go.

A bridge stretch does not need to be held for many minutes; about 30 seconds of thorough stretching is enough.

Bridge work opens the shoulders and the arms, and as shoulder flexibility improves, bridges become easier.

To prepare for the bridge and open the shoulders, hold a single dumbbell backward for about 20 seconds; 5 to 6 kilos is enough.

Recovery and safety

Coach’s advice

A bar skin-the-cat followed by a thorough downward stretch is a good cooldown; look forward and hold for 10 seconds.

Coach’s advice

Handstand safety requires both strength and stretching.

Coach’s advice

Finish with a light bridge because the teacher considers it protective.

Coach’s advice

Opening up movement, including the chest, may support healthier movement and daily function, such as reaching the ear or holding a phone.

Hamstring flexibility and the deadlift

Hamstring stretching is important for anyone who trains the deadlift.

When the hamstrings are tight, the deadlift position falls apart in recognizable ways. The lower back bends or rounds, its posture shifts, and back tension becomes hard to hold. A straight back during the hinge depends on hamstring mobility, so treat a stubborn back bend as a signal to stretch the hamstrings thoroughly and repeatedly.

Coach’s advice

If the back still will not contract cleanly in the deadlift, even with a light weight on the bar, keep the hamstring work going and aim for better flexibility.

In the floor hamstring stretch, the setup matters as much as the pull. Keep the body down on the floor and the other leg grounded, and make the working hamstring the single focus of the stretch. Work both legs, since both sides need to become flexible.

Wide-stance strength work leans on the same mobility. Stretch the inner part of the leg so movements such as the Romanian deadlift and horse stance are more comfortable.

Set up the deadlift so the load travels to the strongest point of the body and does not come straight down onto the back. The stretches practiced for the lift are what make that position comfortable.

Stretching habits and timing

Coach’s advice

Time the stretching to the body’s state. Stretch while the muscles are warm, and use the warmth the workout has already created.

Coach’s advice

Make stretching a fixed habit and do not skip it. Stretching and drinking water both belong to the routine. When you stretch, keep the joints engaged, and the movement that follows comes much more easily.

Coach’s advice

Stretch after strength movements so the flexibility you have is kept. When stretching is skipped, flexibility begins to disappear, including in the shoulders and elbows. Regular post-strength stretching is what preserves a flexible posture.

Coach’s advice

Gentle work in the sauna is one recovery option. Light self-massage and light stretching there can be very beneficial, especially for the joints.

Back and bridge flexibility

The bridge is an opening movement for the body. Its development is maintained with regular towel stretching, so keep that drill in the routine and stretch until the position reaches about a right angle.

The bridge descent develops through repetition, and the way it is practiced matters. Repeat the position while keeping the chest open and the back straight, and the stretch develops for real. Rounding the back creates a fake opening without adding true range. The real form keeps the chest fully open, and with repetition the descent becomes straight and upright.

For positions that need a wider opening, such as straddle work, the lower back has to open outward. Add lower-back work when more opening is the goal.

Coach’s advice

Pressing work such as push-ups keeps the lower back tense, so stretch it afterwards. Leaving the lower back unaddressed lets it stay tight.

Building flexibility

Flexibility also responds to loaded training. Weighted flexibility work can increase flexibility and add muscle at the same time.

Assistance shortens the road to a difficult position. With someone applying controlled pressure, reaching the deep version of a stretch can take roughly seven to nine months, while practicing it alone can take over a year. Assistance mainly shortens the time.

Stretching after training

Coach’s advice

Make stretching a habit. Stretch after every movement rather than only at the end of the workout, because a stretch planned for later often does not happen. Stretching this way lets you get stronger while maintaining or increasing flexibility.

Coach’s advice

For the shoulders, about 10 to 15 seconds of stretching after training is enough to maintain flexibility.

Coach’s advice

When an area has taken a lot of stress, stretch it backward.

Shoulder and arm flexibility

Shoulder flexibility supports specific skills. Stretch the shoulders after handstand work, since shoulder flexibility helps you come more upright and the stretch afterward adds an extra benefit.

Increase shoulder flexibility for back-lever training.

In the crab bridge, the fingertips can face backward. If they face sideways or forward, the wrists flex, while the aim is to stretch the shoulders. Sit in an L position, lift the hips into a tabletop, and lower back down.

Keep the fingertips next to the wall to develop shoulder flexibility. In wall work, being close to the wall puts the chest near the wall, and that stretch is important.

Keep the arms flexible when doing Arnold work.

Coach’s advice

After work with weights and the biceps, give the arm joints extra attention with thorough stretching to relax the muscles. Use the bridge as a stretch and open the chest outward.

Wrist flexibility

Stretch the area from the joint to the wrist, and give the wrists a thorough stretch, since this develops wrist flexibility.

Coach’s advice

After a slow descent, stretch the wrists.

Stretch to the same degree that you strengthen. Strength work needs matching flexibility work.

Stretch the wrists throughout the day.

Legs, hips, and depth

During a wide-leg stretch, try to open the legs a little more every ten seconds.

Open the legs as wide as possible with hand support, and rise onto the fingertips if that is difficult.

From a quadruped position, drawing one foot in and extending the other stretches the calf and the back of the knee.

Coach’s advice

During cooldown, open the feet fully for about 30 seconds to relax the tendons.

In strength-focused work, aim for the deepest position. Full depth is best, and flexibility also increases.

The legs can hold a stretch a little longer than other areas because they carry a large muscle mass.

Increase flexibility without leaving strength behind.

When an area has stretched backward, you can lift the leg higher. As mobility improves, you can reach deeper positions.

Intensity and progression

A stretch that feels challenging is at the intended level of difficulty.

The more you stretch, the better.

Each time, stretch a little farther back.

Push a stretch to at least three or four out of ten. Stretching at one or two out of ten is too little to improve flexibility.

Years of yoga without flexibility progress may mean the practice is being done incorrectly, and flexibility gains can come in one year or take ten years.

Mobility routines and techniques

Coach’s advice

For a quick mobility routine, start at the neck and move through the shoulders, joints, and lower back, holding each area about four seconds.

Stretch in sequence from the wrists to the shoulders and then the head.

Maintaining a ninety-degree position is valuable, and the flag can help stretch the relevant area.

Mobility work that looks light can still give large benefits by increasing freedom of movement.

Health and recovery

Coach’s advice

The coach attributed the student’s improved tolerance and reduced pain in this instance to having stretched well.

Coach’s advice

When the body pushes you to stretch, do that stretch right away.

Coach’s advice

Different phases of a movement can stretch different tissues, such as the tendons in the forward phase and the back of the knee in the backward phase.

Coach’s advice

A doctor’s examination can show nothing visible in a wrist that has been strengthened without being stretched.

Stretching habits

Coach’s advice

Make stretching a regular part of training. Stretch at the end of every workout, since consistent end-of-workout stretching can further improve range of motion. Use the rest intervals to focus on shoulder stretching; this is the most important thing to do in that time and a good habit.

Coach’s advice

After handstand or tripod work, stretch the shoulders, because they need it after that kind of movement. After each movement, dry off, breathe, and stretch the shoulders.

Flexibility exercises

Several exercises build the ranges used in training. In one, place the hands in front of the feet, rise and lower slowly, then move the hands slightly farther forward and repeat the sequence. To stretch the legs, sit on the floor with the feet wide and stretch lightly from side to side.

The New Bridge is done from a kneeling position: place one side, open backward, come forward, place the other side, and open backward as far as possible. A wall bridge is done by descending along the wall as far as you can and then opening into the bridge. For someone who wants to focus on flexibility, splits and stretching are good work; leg stretching is especially valuable, and shoulder stretching should also be included.

Coach’s advice

Resting after the wide-leg stretch can help you use your legs better.

Progressing range

Progress comes from gently pushing the range. Mobility work requires a small amount of gentle challenge. When a position reaches 180 degrees, open a little more; this emphasizes the stretch and also develops core and shoulder stability.

Related pages

• Exercise order and session design: Supports
• Progressions, regressions, and scaling: Supports
• Range of motion: Supports
• Rest and recovery: Supports
• Stretching technique: Supports
• Injury prevention: Often discussed together
• Joint alignment: Often discussed together
• Tempo, pauses, and control: Often discussed together