Getting Started Stretching (FREE)
[lesson id=’3MDHgHro’] Welcome to the Stretching and Flexibility section of my tutorials. Things you’ll need: All stretches and muscle release techniques (MRT) are grouped together…
Category: Stretching And Flexibility
Single Leg Split Stretch
[lesson id=’okKOhNqD’] This is a wonderful stretch to prep for Middle Splits. Not only that, it’s a great stretch for the side body as well.…
Twisted Shoulder Stretch
[lesson id=’P90oA7b3′] This is a lovely stretch for the shoulders! Muscles Lengthened: REAR DELTIOD / ROMBIODS
Triceps Stretch
[lesson id=’AvPvephL’] This is a great stretch for after a pole session, this stretch can be helpful to work on when training Advance Ballerina poses…
Lying Twist Stretch
[lesson id=’tveeZkJ4′] Ballerina stretch: Popping and cracking is a normal occurrence, pain is not ok! Muscles Lengthened: LATISSIMUS / ABDUCTORS
Lying Hip Flexor Stretch
[lesson id=’C7ZUg4Cc’] Front split stretch: The main focus is the hip flexor known as the Psoas often referred to as the group of muscles called…
Finger and Hand Stretch
[lesson id=’v810zV3c’] These are great to work on after a warm up, before you dance, or after a pole session! Muscles Lengthened: FINGERS, HANDS, WRISTS,…
Foot to Head Stretch
[lesson id=’rhV1jWcg’] Back bending stretch: This is great training for Ballerina (Eagle) on and off the pole. If you’re trying to reach overhead with the…
Sitting Figure 4 Stretch
[lesson id=’Q3YdFvUT’] Front split stretch: Start with this Figure 4 before working on the lying option. Remember that correct body positioning is more important than…
Lying Figure 4 Stretch
[lesson id=’V9VZgURs’] Front split stretch: This is a wonderful stretch to target many muscles of the leg at one time. Remember the version with the…
Shoulder Stretch
[lesson id=’SELbXXcF’] Back bending stretch: This is a nice stretch for the front of the Shoulders and Chest. Muscles Lengthened: CHEST, FRONT DELTOID, BICEPS
Wall Angels
[lesson id=’ct2oWOvm’] You can also do these while lying on the floor. The goal of this “stretch” is more of a movement drill. Working on…
Shoulder and Upper Back Stretch
[lesson id=’TaUmDnSQ’] Back bending stretch: Depending on where tightness is found in the body this might be felt more in the triceps (so I included…
Reverse Shoulder Stretch
[lesson id=’o96jyqlK’] Back bending stretch: This is a stretch for the Spine and Shoulders to help open the body for deeper back bending. Always stay…
Upper Back Stretch
[lesson id=’25ZCkRnn’] Technically you’re stretching the front of the body while increasing the mobility or bend of the thoracic spine (upper spine). We are lengthening…
Advanced Ballerina Stretch
[lesson id=’AxfLpaHa’] Back bending stretch: Always stay within your range of motion. These stretches will help improve R.O.M for moves like the ballerina, closed Scorpio…
Over Under Stretch
[lesson id=’txNSr13N’] Never force this stretch, use a yoga strap if needed. Muscles Lengthened: INTERNAL ROTATORS OF SHOULDERS, TRICEPS, REAR DELT, CHEST.
Shoulder Clock Stretch
[lesson id=’3ZzA4B3n’] I’ll show you how to use the pole or a wall for this stretch. Muscles Lengthened: CHEST, SHOULDERS, UPPER BACK, BICEPS, LATISSIMUS, REAR…
Overhead Stretch
[lesson id=’i7LfPlYT’] If you can hold this stretch with the arms in line with the ears, you’re ready to work on Overhead moves like, Handstands,…
Up and Over Stretch
[lesson id=’SmW6B2uC’] Be sure to take it slow and work only within your range of motion. If this exercise is painful at anytime stop, try…
Press Stretch using Pole or Wall
[lesson id=’FztOivdC’] This is a great stretch to finish your pole session with! Muscles Lengthened: SHOULDERS, LATISSIMUS, FOREARMS.
Forearm Extensor Stretch
[lesson id=’cqhHs481′] This stretch can be done without the ball, but I find the ball is helpful if you struggle to feel this stretch. This…
Forearm Flexor Stretch
[lesson id=’Npjlf4Ab’] As always do these stretches within your range of motion, never force this stretch. To keep your forearms happy, do this stretch after every pole…
Childs Pose Stretch
[lesson id=’hs5VeewI’] This is a wonderful pose to finish any pole or back bending session with. Muscles Lengthened: The muscles along the back side of…
Bridge Stretch (Wheel)
[lesson id=’KDlD3WiY’] Back bending stretch (obviously) Pay close attention to hand placement and how to use the hands and fingers. The yoga block options can…
Camel Stretch
[lesson id=’JC6YFbmA’] Back bending stretch: If you have trouble lifting the head up please watch the Neck stretch lesson for more help. Muscles Lengthened: QUADRICEPS…
Chest Stretch
[lesson id=’MZI4xyOj’] Back bending stretch: This stretch is also known as Fish pose in yoga. Upper and middle spinal mobility is increased during this stretch.…
Neck Stretches
[lesson id=’nn8VYiTk’] You can do these stretches and exercises any time of day, several times a day if you like. Make sure to perform them…
Shoulder Stand Pike Stretch (Plow)
[lesson id=’fVRgyEHl’] This stretch is known as Plow in Yoga. Many floorwork moves can be done from this position. Try stretching the neck before working…
Bow Stretch
[lesson id=’E6GYfPkk’] Back bending stretch: You’ll find several options to accommodate many levels of flexibility. Muscles Lengthened: CHEST / ABDOMINALS / HIP FLEXORS / QUADRICEPS
Half Bridge Stretch
[lesson id=’nZzRpNZf’] Back bending stretch: This is a great stretch to prefect before moving on to the full Bridge AKA Back Bend/wheel pose. Muscles Lengthened:…
Cobra Stretch
[lesson id=’47unfewH’] Back bending stretch: Remember to start the stretch by reaching the chest forward. My favorite option is using the resistance stretch for this.…
Reverse Bridge Stretch
[lesson id=’GDcwDX1u’] My personal favorite is doing this as the Movement Stretch. This is a spinal stretch. Muscles Lengthened: NECK / SCAPULA / BACK
Sitting Twist Stretch
[lesson id=’a2xlalca’] Ballerina stretch: This is a spinal stretch and will increase spinal mobility. Muscles Lengthened: ABDUCTORS / LATISSIMUS
Foot and Toe Stretches
[lesson id=’yOXrQmzd’] This one feels so good after wearing heels or dancing on the balls of the feet! These can also be helpful for training…
Z Sit Stretch
[lesson id=’TfmT1awW’] Middle split stretch: A wonderful way to work on increasing hip mobility. This stretch is also very helpful in improving the leg lines…
Pigeon (Deep Lunge Stretch)
[lesson id=’MogplHoD’] Front split stretch: This is another great stretch for working towards Front Splits and open hips. Muscles Lengthened: HIP FLEXORS / PSOAS /…
Lunge (Front splits stretch)
[lesson id=’kyuFsh41′] Front split stretch: This is a classic combination of stretches for working on Front Splits. Muscles Lengthened: HIP FLEXOR / PSOAS / QUADRICEPS…
Lying Leg Grab
[lesson id=’ZG988DIv’] Front split stretch: Working on straight legs while using this stretch is great for improving leg lines for Inverts and all moves in…
Standing Pike Stretch
[lesson id=’BpEZjlvF’] Front spit stretch: Remember rounding the back takes the focus off of the hamstrings. Yes, you can stretch hamstrings with bent knees! Muscles…
Sitting Pike Stretch
[lesson id=’5n9eRj1A’] Front split stretch: Remember that feeling the stretch is more important than how far you reach with the hands. Muscles Lengthened: HAMSTRINGS
Deep Calf Stretch
[lesson id=’f6axiooX’] Remember you can use a step instead of the yoga block. Muscles Lengthened: SOLEUS
Lying Outer Thigh Stretch
[lesson id=’d3OMROuz’] Remember if a stretch doesn’t work for your body feel free to skip it. There are many stretches for every muscle group. Have…
Sitting Outer Thigh Stretch
[lesson id=’1Bj9OGEn’] This stretch is not recommended for those with knee issues. Muscles Lengthened: ABDUCTORS (OUTSIDE OF THIGH AND BUM), PIRIFORMIS
Lying Butterfly
[lesson id=’H2ihn1hc’] Middle splits stretch: Yes, it looks awkward but it’s effective. Muscles Lengthened: ABDUCTORS AND ADDUCTORS
Lying V Straddle
[lesson id=’M6ShsLmq’] Middle split stretch: Try doing this against a wall as well for extra support. Muscles Lengthened: HAMSTRINGS / ADDUCTORS
Sitting V Straddle
[lesson id=’0YFPtUor’] Middle splits stretch: Pay close attention to the positioning of the pelvis in order to get the most out of this stretch. Muscles…
Frog Stretch
[lesson id=’k3nZpaii’] Middle splits stretch: This stretch is not recommended for those with knee or hip issues. Muscles Lengthened: ADDUCTORS
Butterfly Stretch
[lesson id=’q9Jl6ybQ’] Middle splits stretch: Muscles Lengthened: ADDUCTORS (GROIN AND INNER THIGHS)
Under Arm Massage
[lesson id=’CIxQNhrr’] This massage feels amazing after training pole holds, climbs or anything where you’ve pulled or held your body weight. The back of the…
Triceps Massage
[lesson id=’7E99dI6s’] This massage is a nice way to relive soreness after push ups or moves like Tush Push or Knee Slides. The triceps are…
Shin Massage
[lesson id=’zKgULy3l’] This feels great! Try this after working on climbs or before dancing to loosen up muscles. If these muscles are tight it can…
Quadriceps Massage
[lesson id=’5qMhuvAs’] This area is wonderful to roll before doing back bending. Quadriceps are made up of four muscles: VASTUS LATERALIS, VASTUS MEDIALIS, VASTUS INTERMEDIUS…
Hip Massage
[lesson id=’SM8Q0Nlm’] This may look like the Quadriceps massage, but instead we focus on staying up higher near the pelvis. The muscle targeted are the…
Hamstring Massage
[lesson id=’i6q2ImGJ’] his massage is a staple of any splits stretch and any move that requires you to keep the legs straight while bending at…
Calf Massage
[lesson id=’rx1iX8QM’] This massage feels so good anytime and it’s great after those long sessions of wearing heels. The Calves are made up of 2…
Back Massage
[lesson id=’aGESj8c6′] This can be done anytime. Remember always avoid your lowest ribs if you turn to the side! Made up of 3 Major muscle…
Adductor Massage
[lesson id=’ZuONAY5T’] This one makes me giggle a bit. This one is great if you’re training for middle splits. Made up of 4 muscles: ADDUCTOR…
Abductor Massage
[lesson id=’ac38bLYH’] Choose whichever massage feels best to you or try them all! The abductors are made up of 4 muscles: GLUTEUS MAXIMUS, GLUTEUS MEDIUS,…
Psoas Massage
[lesson id=’DralIX9Q’] This is a wonderful release for the Psoas a commonly tight hip flexor. If using a small ball is too intense, try one…
Low Back Massage
[lesson id=’IIejafcW’] The Iliocastalis and Spinalis are fancy words for the lower back region, just above the pelvic crest (nubbins you feel on the low…
Chest Massage
[lesson id=’Etx7dZKG’] This feels so good before and after Ballerina and Back bending. This massage targets: PECORTALIS MAJOR and PECTORALIS MINOR.
Hand Massage
[lesson id=’AKPgUDI3′] Give this massage a try anytime of day. This is a great massage to end your pole session with before stretching the hands.…
Forearm Massage
[lesson id=’exI97iwA’] This is an important one to focus on after pole sessions. It can help prevent carpal tunnel and tendonitis. Your forearms are composed…
Foot Massage
[lesson id=’H579NJNP’] No need to warm up! Do this massage anytime you like! Muscles targeted: FOOT ABDUCTOR HALLUCIS AND FOOT FLEXOR DIGITORUM BREVIS
Foot To Head ADVANCED
[lesson id=’KSgOMqRx’] Back bending stretch: This is an advanced stretch that I have found helpful in working on reaching my foot to head. This is…
Flowmotion Sitting Pike
[lesson id=’5BJ9vH4J’] This lesson will gently stretch the muscles along the back of the body. A warm up is not needed before performing Flowmotion stretches.…
Flowmotion Routine
[lesson id=’15GIWyj0′] I developed these tutorials before doing mobility training was a common aspect of fitness! This is a 19 minute routine that will take…
Flowmotion Lunge
[lesson id=’zXE7MmnO’] This lesson will gently stretch the muscles along the back of the legs, bum, calf, scapula, back, side of the torso, hip flexors…
Flowmotion Reverse Bridge
[lesson id=’BVgfNKav’] This lesson will gently stretch the muscles along the back, between the shoulder blades, hip flexors and quadriceps. A warm up is not…
Flowmotion Sitting V
[lesson id=’OY71DYpd’] This lesson will gently stretch the muscles along the inner thigh, back of the legs, shoulders and the side of the torso. A…
Flowmotion Melt Stretch
[lesson id=’rTZ2VA9b’] This lesson will gently stretch the muscles along the back of the body. A warm up is not needed before performing Flowmotion stretches.…
Flowmotion Pelvic Tilt
[lesson id=’FrmFr6xG’] The pelvic tilt is the first video in my Flowmotion series. You do not need to warm up before any Flowmotion stretches. Flowmotion…
Back Mobility Routine
[lesson id=’tmSauagY’] This is an 18 minute routine to strengthen, flex, and extend the muscles of the back, spine shoulders, and hip flexors. The last…
Middle Splits Routine
[lesson id=’W7BFze5E’] This is a 23 minute middle splits routine. Beginners should perform middle splits training 1 time per week. After 2 weeks or more,…
Side Or Front Splits Routine
[lesson id=’quoxDaAY’] This is a 25 minute, side splits, left and right routine. Beginners should perform splits training 1 time per week. After 2 weeks…