How Do I Improve My Flexibility?

 

Foundations:

Level 1:
Schedule 5 minutes, 2 times per week to complete your Foundations Level flexibility exercises. Do Alignment Squat 8 times and hold all other stretches for 10 seconds each.
 
Level 2:
Gradually build up to 15 repetitions of Alignment Squat for 2 sets and increase the duration of stretches to 30 seconds each. 
 
Level 3:
It is time for you to advance to beginner stretches when in your Alignment Squat you are able to:
  • Keep your toes neutral or 5 degrees turned out.
  • Get your buttocks 1 foot from the floor.
  • Keep your knees over your second toes.
  • Keep your elbows straight even though your arms pull out in front of you.
 And in your Flexibility Exercises you:
  • Hamstrings: Can now reach the wall with your fingertips.
  • Quadriceps: Can now reach the heel to the buttock, but pelvis still lifts off floor.
  • Back Rotation: Can get the wrist 2 inches above floor.
  • Floor Angels: Your wrists come off the floor and elbows bend but only when they are above your head.
 

Beginner:

Level 1:
Schedule 10 minutes, 3 times per week to complete your Beginner Level flexibility exercises. Do Alignment Squat 10 times for 2 sets and all other stretches for 30 seconds each.
 
Level 2:
Gradually build up to 20 repetitions of Alignment Squat for 3 sets and maintain the duration of stretches for 40 seconds each.
 
Level 3:
It is time for you to advance when in your Alignment Squat you are able to:
  • Easily keep your toes neutral.
  • Get your buttocks 1 inch from the floor.
  • Keep your knees over your second toes.
  • Keep your elbows straight and your upper arms by your ears.
And in your Flexibility Exercises you:
  • Hamstrings: Can now place entire palm on wall.
  • Quadriceps: Can now reach the heel to the buttock and pelvis is flat on floor.
  • Back Rotation: Can maintain contact with the shoulder, elbow and wrist on the floor through the entire movement.
  • Floor Angels: Your wrists, shoulder and hand maintain contact with the floor through the entire range of motion and the elbow stays straight.
 

Intermediate:

Level 1:
Schedule 10 minutes, 3 times per week to complete your Intermediate Level flexibility exercises. Do Alignment Squat 20 times for 3 sets and all other stretches for 40 seconds each
 
Level 2:
Gradually build up maintaining the duration of stretches for 60 seconds each.
 
Level 3: 
Consider adding a Yoga or Pilates class to your weekly regimen.