Three mistakes that make it hard to achieve good and steady flexibility progression! 1. Going into a stretch too fast and too hard so that you trigger your stretch reflex. The stretch reflex is there to protect your muscles and it will make it impossible to get a good stretch if you trigger it too much. So if this happens move on to another stretch, for another muscle group and try the failed muscle group later. To mindfully avoid to trigger the stretch reflex execute a stretch over this three phases/steps; I - Start out in a very mild stretch where you focus on the mind-muscle connection. II - From an emphasized exhale, take the stretch into a mid-level stretch. Stay in the mid-level range for approximately 10 seconds. Focus on a full and relaxing breathing pattern and muscle awareness. III - Move into the threshold for this stretch and hold it for at least 20 seconds. More on threshold level under bullet point 3. 2. Not timing you're stretching and holding them too short, especially in the threshold phase. Use some kind of timer to assure that you're not rushing it and holding it too short. This way you don't get tricked by your brain rushing the inner counting and you're freeing up focus to have more muscle and pose awareness. 3. Lack of necessary focus and intensity to stress your system enough and correctly. The timed muscle stress is what gives you the full benefits of the stretch and progression in flexibility. Use your present focus to avoid stretching too little or to hard and to hit the right muscle(s) and to keep you in a correct and secure pose. A threshold stretch should feel a bit challenging and uncomfortable, but not directly painful. You should be able to breathe in a proper way and to relax and control other parts of your body.
I really like how you explained the intensity of stretching with phases. As a physio I see so many people that are just unaware of what proper mobility and a flexibility training looks like! They struggle to identify how hard they should push! Kudos and great content! I’ll keep watching!
I so love the way you teach🍂What a beautiful soul, voice & calming demeanor. I suffered a bad back injury years ago in a head on. Was no longer able to do a toe. I'd previously able to do splits, touch my toes (had used a slight bounce method to get there) I gave up, could only ride a bike or swim for exercise. Recently, I found a Dr who rid me of chronic back pain. Soon, I was brave enough to return to yoga & exercise. It's been 6wks at 9 hrs/week at a gym, 5mi bike warmup, daily at home stretching, yoga, but still not close to touching my toes. After one of your videos, I kept watching. I see the real possibility that it'll again be possible! God bless♥️♥️
God been looking for this info for ages. I got hypertonic pelvic floor muscles and been stretching for year with little to no progress this video will help. please please do a video on stretching for pelvic pain it's a wide spread problem but doctors are clueless. it's called pelvic pain. pelvic floor dysfunction. hypertonic pelvic floor. none bacteria prostatitis. and many more names. please do a video thank you so much
Lady, you are so beautiful, even with no makeup you shine. And I loved how you used the Feynman technique to explain the mistakes. You have now a follower and fan!
Love your channel. Recently found it and have watched over a dozen so far. Best examples of how to and how not to, and my flexibility is already increasing
Thank you, this is very helpful! I noticed that I have the tendency to feel pain the next day, after a stretching session. It always discourages me because I tend to be very careful about the stretching positions, but I started to realize that I push my body too hard and too quickly. I am guilty of not having enough patience to stretch, for sure, and the guidance in this video is definitely helpful.
Could you do a video about stretching psoas, most people have chronic tightness there as we all sit so much. Plus I think it is also related to so many tight hamstrings...thanks..LOVE your videos
My key takeaways are to do a 'warm up - not all the way' stretch to begin, take my time and think about what I'm doing and consider the intensity more carefully. Thanks.
Thank you for this. It's really helpful. I wish my school PE teacher and my dance teacher would know and teach this earlier in my years. Maybe I would already be able to do the splits.
I did not know this. Thank you very much for this information about slowly getting into a stretch, etc. Not that I was leaping into them, but for sure now I will give more consideration about what I’m doing. 👍
I really enjoy your content! I just got one question. At the moment I usually workout for 2-3 hours 3-4 times a week. The first hour is a mix of warm up, mobility and stretching (active and passive) and afterwards I lift weights and do different kinds of exercises to build up muscles and strength all over. My goal is to lose weight to hit my ideal weight and become stronger and more flexible. Should I change anything in my routine to make it more efficient?
Hi Liv, my stretch routine & yoga practice took a massive dive after falling foul of the yoga butt hamstring strain a few months ago. Even to this day stretching is challenging. What do you suggest to rehabilitate the insertion point of the hamstring and begin stretching again?
Liv, I have a request. I drive a lot for work, and have a slight case of periformas. I try to stop every hour to do some lunges and stretches. Can you do devise a quick 5 minute routine that can be done at a rest stop and rejuvenates the legs, back and chest? Thanks!
Is there anyway you could do a video on stretching and strengthening glute medius. I have endometriosis and as a result I’ve lots of tightness in muscles around my pelvis. Worst of all is glute med and adductors. My hamstrings are so tight too. In the pasta o have overstretched and caused further tightness in the hopes of making progress. This video has been helpful but I know I need to strengthen these muscles to stop them tightening whenever I exercise.
What's your suggestion for someone who has excellent flexibility & does strength training 5 days a week with heavy resistance. That doesn't want diminished flexibility? Unfortunately this isn't me anymore. Post pneumonia & a year of barely doing anything because all I can do is sleep most of the time. I barely manage a workout a week now. But this was me for 20 years. So someone may be out there wondering the same & appreciate your nerdy way of getting all the info they need to know. I've lost my body in no time & it's hard not being able to do what I could & know where to stop as nothing hurts until sometime after. My nerves don't scream when the need to to stop me going too deep. So I end up feeling like I've torn things. It's driving me nuts.
I did this 3:12 stretch and take it a bit to far and now I have pain in the but since 8 to 10 weeks. It's slowly getting better but it sucks. So warm up and do not want to much from your body may be a good advice from me. Pain in this region sucks really especially if you do a sport like climbing or bouldering.
There's a major rule you should add to the list. Try not to stretch under a balanced load. The worst example of this has to be standing, bending down, and touching your toes. You are trying to stretch your hamstrings, but your hamstrings might be the most important muscle group stabilizing you in that position. Therefore, stopping the contractions of your hamstrings is impossible... you've already revved up your hamstring getting into that position. I actually have a different favorite hamstring stretch. It's of moderately easy difficulty but LOOKS very difficult. You start with a headstand. I like to do the real headstand as it keeps me busy while stretching, but if you are just starting out, you can do a headstand against a wall for balance. Then, let your leg down, gently stretching your hamstring. Eventually, gravity will be stretching your hamstring for you, and all you need to do is focus on relaxing your hamstring... and towards the end of your stretch, you can actually engage your hip flexors to pull your foot towards the ground and intensify the stretch. It's great to get gravity involved where you can in stretching. There's a reason strongmen have trouble reaching straight up, but reaching straight down is never a problem. It's because gravity doesn't interfere when your arms are down. When you raise your arms up, you are contracting a dozen muscles in your shoulders neck and back. If you are trying to stretch your shoulders, you have to find a way to get gravity on your side (as much as possible). Lay on your side and work on the opposing side's shoulder mobility. It'll be WAY more effective than trying to gain shoulder mobility through lifting your arms against gravity.
When I do the stretch at 7:34, the first thing I sense is a big pull in the back of the knee - is it a sign, that my sciatica nerve is the bigger problem than the hamstring?
Most likely, it is a sign of either: A) you are not structuring your flexibility exercise routine in a progression form, as in starting from the basic ones, and then moving on to the advanced ones (for the same muscle group). In the stretch at the timecode you mentioned, Liv demonstrates a very advanced exercise, without doing any preliminary stretching steps, that should be there by all means. Another possibility, B) - this exercise is not yet fully under your control, and should be substituted by a milder one. Seeing the movement form in action - would be required to determine if this is indeed so. It also could be both reasons at once. A key thing to note, - basic exercises are never to be skipped. Even when you are a pro and doing splits on chairs and such. Skipping basic exercises is an excellent way to get injured. If there is something misleading about those videos, is that while the verbally passed information is always spot on, the things performed as examples on the other hand, - are more often than not tailored only to Liv herself, and not to an average person. A fact that can seriously misdirect a viewer who doesn't know better.
What happens if you use the 1kg dumbbell and instead of doing just 6-8 curls you do say 30…I bet by the 25th curl that insignificant 1kg is going to be pretty challenging (depending off course on, as you said your level of experience, strength in this case and the proper movement of the curl, where you are actually using the biceps and not your back) But I believe you’re absolutely right
Activa el close captions, luego en los settings pones la traducción simultánea y escoges español (seguramente hay un tutorial en UA-cam de cómo hacerlo para que puedas ver cómo se hace)
The picture on the left I entered quickly and the picture on the right I used the 3 phase method described in the video.... If you wanna be my thumbnail consultant and designer then I'm more than happy to hear your ideas!
I didn't get it either. I thought you were warning about lower back injuries. So, do I effectively employ the three-step process if I put my palms on the floor (as pictured) in phase one, then grasp my ankles in phase two, before putting my nose on my knees in phase three?
This is the cutest nervous little dog I've ever seen 🥰
❤❤❤
Three mistakes that make it hard to achieve good and steady flexibility progression!
1. Going into a stretch too fast and too hard so that you trigger your stretch reflex.
The stretch reflex is there to protect your muscles and it will make it impossible to get a good stretch if you trigger it too much. So if this happens move on to another stretch, for another muscle group and try the failed muscle group later.
To mindfully avoid to trigger the stretch reflex execute a stretch over this three phases/steps;
I - Start out in a very mild stretch where you focus on the mind-muscle connection.
II - From an emphasized exhale, take the stretch into a mid-level stretch.
Stay in the mid-level range for approximately 10 seconds. Focus on a full and relaxing breathing pattern and muscle awareness.
III - Move into the threshold for this stretch and hold it for at least 20 seconds. More on threshold level under bullet point 3.
2. Not timing you're stretching and holding them too short, especially in the threshold phase.
Use some kind of timer to assure that you're not rushing it and holding it too short. This way you don't get tricked by your brain rushing the inner counting and you're freeing up focus to have more muscle and pose awareness.
3. Lack of necessary focus and intensity to stress your system enough and correctly.
The timed muscle stress is what gives you the full benefits of the stretch and progression in flexibility. Use your present focus to avoid stretching too little or to hard and to hit the right muscle(s) and to keep you in a correct and secure pose.
A threshold stretch should feel a bit challenging and uncomfortable, but not directly painful. You should be able to breathe in a proper way and to relax and control other parts of your body.
I really like how you explained the intensity of stretching with phases. As a physio I see so many people that are just unaware of what proper mobility and a flexibility training looks like! They struggle to identify how hard they should push! Kudos and great content! I’ll keep watching!
I so love the way you teach🍂What a beautiful soul, voice & calming demeanor. I suffered a bad back injury years ago in a head on. Was no longer able to do a toe. I'd previously able to do splits, touch my toes (had used a slight bounce method to get there)
I gave up, could only ride a bike or swim for exercise. Recently, I found a Dr who rid me of chronic back pain.
Soon, I was brave enough to return to yoga & exercise. It's been 6wks at 9 hrs/week at a gym, 5mi bike warmup, daily at home stretching, yoga, but still not close to touching my toes.
After one of your videos, I kept watching. I see the real possibility that it'll again be possible! God bless♥️♥️
I love the videos!!! So informative and helpful!!! Thank you so much for your passion and desire to improve the lives of others!!
Cannot thank you enough for this! 🥰
God been looking for this info for ages. I got hypertonic pelvic floor muscles and been stretching for year with little to no progress this video will help. please please do a video on stretching for pelvic pain it's a wide spread problem but doctors are clueless. it's called pelvic pain. pelvic floor dysfunction. hypertonic pelvic floor. none bacteria prostatitis. and many more names. please do a video thank you so much
Lady, you are so beautiful, even with no makeup you shine. And I loved how you used the Feynman technique to explain the mistakes. You have now a follower and fan!
I always wonder what technique I should use when starting a beginner stretch. Thank you for the information.
You should start by being a f***in...babe, which is to say being totally yourself no matter what.
@@JoyfulUniter thank you! Being yourself is all you need to survive
Thank you!!! Loving the dog as well
Great video!!
How long is long enough to stretch on point two?
Love your channel. Recently found it and have watched over a dozen so far. Best examples of how to and how not to, and my flexibility is already increasing
Thank you, this is very helpful! I noticed that I have the tendency to feel pain the next day, after a stretching session. It always discourages me because I tend to be very careful about the stretching positions, but I started to realize that I push my body too hard and too quickly. I am guilty of not having enough patience to stretch, for sure, and the guidance in this video is definitely helpful.
Could you do a video about stretching psoas, most people have chronic tightness there as we all sit so much. Plus I think it is also related to so many tight hamstrings...thanks..LOVE your videos
Everyone needs to hear this. It excellent esp those who treat stretches as a post dinner mint😅
Very clear explanation about stretching. Gracias siempre!
Brilliant video - thank you
Very helpful! Production quality on this video is exceptional, gratitude for a job well done!
This was really helpful and you explained it so well
ThnQ dear !! U r such a darling trainer.. 🙏
Awesome advice, great concept and content for the sequence of images in your video. thx
My key takeaways are to do a 'warm up - not all the way' stretch to begin, take my time and think about what I'm doing and consider the intensity more carefully. Thanks.
Really flexy information, slowing it down I feel it helping so much, thanks you're the bestest person in the world.
Good information and right on time. I'm trying to improve my hamstring flexibility. Thanks! Love Benny too!😊
Thank you for this. It's really helpful. I wish my school PE teacher and my dance teacher would know and teach this earlier in my years. Maybe I would already be able to do the splits.
I did not know this. Thank you very much for this information about slowly getting into a stretch, etc. Not that I was leaping into them, but for sure now I will give more consideration about what I’m doing. 👍
Your videos are really good. You explain things beautifully.
Great video!!! Thx a lot, very useful content 😍🤩
Great video, thanks! 👍
Thank you. Ver useful.
I really enjoy your content! I just got one question. At the moment I usually workout for 2-3 hours 3-4 times a week. The first hour is a mix of warm up, mobility and stretching (active and passive) and afterwards I lift weights and do different kinds of exercises to build up muscles and strength all over.
My goal is to lose weight to hit my ideal weight and become stronger and more flexible. Should I change anything in my routine to make it more efficient?
Very well said,Thanks a lot ❤
As always a very well done video. It is interesting always. Congratulations.
Hi Liv, my stretch routine & yoga practice took a massive dive after falling foul of the yoga butt hamstring strain a few months ago. Even to this day stretching is challenging. What do you suggest to rehabilitate the insertion point of the hamstring and begin stretching again?
Liv, I have a request. I drive a lot for work, and have a slight case of periformas. I try to stop every hour to do some lunges and stretches. Can you do devise a quick 5 minute routine that can be done at a rest stop and rejuvenates the legs, back and chest? Thanks!
Is there anyway you could do a video on stretching and strengthening glute medius. I have endometriosis and as a result I’ve lots of tightness in muscles around my pelvis. Worst of all is glute med and adductors. My hamstrings are so tight too. In the pasta o have overstretched and caused further tightness in the hopes of making progress. This video has been helpful but I know I need to strengthen these muscles to stop them tightening whenever I exercise.
This is very helpful to me.
Thank you.
What's your suggestion for someone who has excellent flexibility & does strength training 5 days a week with heavy resistance. That doesn't want diminished flexibility?
Unfortunately this isn't me anymore. Post pneumonia & a year of barely doing anything because all I can do is sleep most of the time. I barely manage a workout a week now. But this was me for 20 years. So someone may be out there wondering the same & appreciate your nerdy way of getting all the info they need to know. I've lost my body in no time & it's hard not being able to do what I could & know where to stop as nothing hurts until sometime after. My nerves don't scream when the need to to stop me going too deep. So I end up feeling like I've torn things. It's driving me nuts.
Great video
Im about to stretch amd i need to know and figure out if i gotta warm up first (ex. Light cardio??)
I did this 3:12 stretch and take it a bit to far and now I have pain in the but since 8 to 10 weeks. It's slowly getting better but it sucks. So warm up and do not want to much from your body may be a good advice from me.
Pain in this region sucks really especially if you do a sport like climbing or bouldering.
Oh i love you already second video in. New subscribe! 💙🌎💜
you always look stunning!
There's a major rule you should add to the list.
Try not to stretch under a balanced load.
The worst example of this has to be standing, bending down, and touching your toes.
You are trying to stretch your hamstrings, but your hamstrings might be the most important muscle group stabilizing you in that position. Therefore, stopping the contractions of your hamstrings is impossible... you've already revved up your hamstring getting into that position.
I actually have a different favorite hamstring stretch. It's of moderately easy difficulty but LOOKS very difficult.
You start with a headstand. I like to do the real headstand as it keeps me busy while stretching, but if you are just starting out, you can do a headstand against a wall for balance.
Then, let your leg down, gently stretching your hamstring. Eventually, gravity will be stretching your hamstring for you, and all you need to do is focus on relaxing your hamstring... and towards the end of your stretch, you can actually engage your hip flexors to pull your foot towards the ground and intensify the stretch.
It's great to get gravity involved where you can in stretching. There's a reason strongmen have trouble reaching straight up, but reaching straight down is never a problem. It's because gravity doesn't interfere when your arms are down. When you raise your arms up, you are contracting a dozen muscles in your shoulders neck and back.
If you are trying to stretch your shoulders, you have to find a way to get gravity on your side (as much as possible). Lay on your side and work on the opposing side's shoulder mobility. It'll be WAY more effective than trying to gain shoulder mobility through lifting your arms against gravity.
gracias!
When I do the stretch at 7:34, the first thing I sense is a big pull in the back of the knee - is it a sign, that my sciatica nerve is the bigger problem than the hamstring?
Probably! Liv has another video on that with a test to make sure. "Ignoring this will WRECK your flexibility" is the title of it.
Most likely, it is a sign of either: A) you are not structuring your flexibility exercise routine in a progression
form, as in starting from the basic ones, and then moving on to the advanced ones (for the same muscle
group). In the stretch at the timecode you mentioned, Liv demonstrates a very advanced exercise, without
doing any preliminary stretching steps, that should be there by all means. Another possibility, B) - this
exercise is not yet fully under your control, and should be substituted by a milder one. Seeing the movement
form in action - would be required to determine if this is indeed so. It also could be both reasons at once.
A key thing to note, - basic exercises are never to be skipped. Even when you are a pro and doing splits on
chairs and such. Skipping basic exercises is an excellent way to get injured.
If there is something misleading about those videos, is that while the verbally passed information is always
spot on, the things performed as examples on the other hand, - are more often than not tailored only to Liv
herself, and not to an average person. A fact that can seriously misdirect a viewer who doesn't know better.
You are one of the best stretching teacher on Yt
My yoga teacher says we should keep the stretching for 3 minutes
Yeah... I see so many people in the gym checking their phones while training, including stretching.
where do you get your leggings?
I hope wakeup when finish
"I'm hoping I've not offended anyones biceps strength" 😂
What happens if you use the 1kg dumbbell and instead of doing just 6-8 curls you do say 30…I bet by the 25th curl that insignificant 1kg is going to be pretty challenging (depending off course on, as you said your level of experience, strength in this case and the proper movement of the curl, where you are actually using the biceps and not your back)
But I believe you’re absolutely right
what happens is you’re training your resistance instead of your strength
all stretches are good just don't overdo it.
Love your vids but such a shame you don't do yoga workouts anymore!
Plis, puedes poner subtítulos en español?
Activa el close captions, luego en los settings pones la traducción simultánea y escoges español (seguramente hay un tutorial en UA-cam de cómo hacerlo para que puedas ver cómo se hace)
Please can you get some tighter pants , I feel like I'm missing out x
Your thumbnail doesn’t match the video
? It most certainly does and I for one am very thankful for it.
@@Ztingjammer how so?
The picture on the left I entered quickly and the picture on the right I used the 3 phase method described in the video.... If you wanna be my thumbnail consultant and designer then I'm more than happy to hear your ideas!
@@Livinleggings Ha! *click*
I didn't get it either. I thought you were warning about lower back injuries. So, do I effectively employ the three-step process if I put my palms on the floor (as pictured) in phase one, then grasp my ankles in phase two, before putting my nose on my knees in phase three?
Too lang for me ..Less talkong...
alot of chatter in intro before mistake #1 was even brought up?
Hun... you talk too much ... just show the exercises puhlese....
if you can be more to the point....
Sorry you talk too much😊
Then why did you watch it 😂
I wanted to get to the point
Uour hair colour is awesome !
🫶 thank you 🫶