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