The ONLY 3 Stretches You Need for Better Flexibility

The ONLY 3 Stretches You Need for Better Flexibility

“If you're feeling a little stiff and want to improve your flexibility but don't have much time to dedicate to a lengthy program, the good news is I have just three stretches that can help. I'll explain why these are all you need and why everything else isn't necessary. So, let's get into it.

The first stretch is placed first on purpose because its benefits carry over to the other two. I love it because it targets multiple muscles at once, making it perfect when time is limited. Here's how to do it: Sit on your bum with your feet slightly wider than your hips. Lean back onto your hands with fingertips pointing outward. Lift your bum off the floor into a reverse tabletop position. Think of tucking your tailbone under and engaging your bum muscles. Press your chest up towards the sky. If you're more flexible, step one foot back under your bum and press your weight forward as if tapping your knee to the floor. Hold for 20-30 seconds before switching sides.

Why start with this one? Trying this stretch with the foot step-back variation also stretches the soles of your feet, an area commonly neglected but crucial for improving flexibility. Stretching your feet impacts the body's fascia, the connective tissue that encases muscles, organs, and bones. Loosening the fascia in the feet can enhance overall body flexibility in subsequent stretches.”~Livinleggins

“If the foot tuck variation is too challenging initially, take a moment to sit on your heels before moving on. This stretch primarily lengthens the front of the body.

Now, onto the second stretch, which targets the back of the body—essential for bending, squatting, and reducing back pain. Grab a stick, strap, or rolled-up socks. Hold it in your hip crease as you lower into a low squat. Keep your feet wider than your hips, toes mostly forward. Press your hips up to the sky while keeping hands on the floor or hooked onto your toes for stability. Alternate between low squat and forward fold for about 60 seconds. This will stretch your hamstrings, glutes, and lower back.”~Livinleggins

“Why just these three stretches? While there are many ways to stretch muscles, these exercises effectively target key areas without the need for additional variations. Variance is beneficial for enjoyment and challenging different aspects like strength or balance but isn't essential for flexibility improvement. Simply doing these three stretches, perhaps in the morning or before bed, can significantly enhance flexibility.

With the first two stretches, we've targeted various muscles from feet to shoulders, including quads, hip flexors, wrists, biceps, chest, shoulders, glutes, hamstrings, and back. Now, let's move on to the third stretch, which stretches the inner thighs, lats, and triceps for a full-body stretch in just three efficient moves.

This last stretch is great for improving shoulder mobility and overall posture. Start in a tall kneeling position, then step one foot out to the side with toes turned away. Lunge your hips down toward the front ankle, pulling your tailbone under and driving the knee out wide. Add a side body reach for an upper body stretch, resting your forearm on the thigh or reaching deeper as you extend the other arm up and over. Stay for around 30 seconds before switching sides.”~Livinleggins

“Knowing and doing these three stretches is crucial, but to truly improve flexibility, ensure you're not overlooking one critical factor.“~Livinleggins

Continue reading below to uncover the secret to instant flexibility improvements.

Source: Livinleggings YouTube Channel:

Video Duration: 6:12

0:30 first stretch (front of the body, thighs, sole of the feet) hold for 20-30 seconds each leg

2:45 second stretch (back of the body, hamstrings, ankles) alternate between low squat and forward fold pausing in each position for 60 seconds

5:02 third stretch (sideways stretch, inner thighs, open upper body, shoulders) hold 30 seconds each side

Stretching Your Sciatic Nerve

“There's one thing that significantly affects your flexibility, and there's a simple fix to help you achieve instant gains. In this video, I'll show you what it is and how to implement it, so you can become more flexible quickly.

To reach this flexibility, you first need to understand a common issue that you might not even realize you have. Many people think they have tight hamstrings, but often the real problem is tight nerves.

The sciatic nerve starts in the lower back and runs down the back of the leg to the foot, closely following the path of the hamstrings. This proximity means tension in the hamstring can feel similar to tension in the sciatic nerve, especially when stretching with a flexed foot, which increases nerve tension.

Here's a simple test: Sit down and fold forward with pointed feet until you feel a stretch. Then, without changing the depth of your fold, flex your feet. Notice any change in intensity? That's your sciatic nerve.”~Livinleggins

“Now, if you're thinking the tension might be in your calves, try this: Keep your feet the same but lift your torso slightly out of the fold. If the intensity changes or lessens, it's unlikely to be your calves because calf muscles don't cross the hip joint, which is what you just adjusted.

Before I show you how to address this nerve tension, let me emphasize what not to do: Nerves don't respond well to aggressive stretching like muscles do. Persistent attempts to stretch the hamstrings deeper without addressing sciatic nerve tension can increase nerve sensations and feelings of tightness.

The technique to release nerve tension isn't stretching; nerves don't elongate like muscles do. Instead, we use nerve glides to help them glide smoothly through muscles and other tissues.

Here's how to perform a sciatic nerve glide: Lie on your back, extend one leg up, and note the range of motion. Hold behind your thigh with a bent knee, extend your foot towards the sky until you feel a mild sensation, then flex and point your foot several times over about five seconds. Do three sets on each leg, then re-test your range of motion.”~Livinleggins

“Once your nervous system is prepared, you can effectively work on your muscles.“ ~Livinleggins

Source: Livinleggings YouTube Channel:

Video Duration: 3:11