- 1. How long does it take to get flexible?
- 2. How quickly can I improve my flexibility?
- 3. What system will get me flexible fast?
- 3.1. Proper Recovery
- 3.2. Bell shape
- 3.3. Coordination Breath + Physical activity = Gravity work
- 3.4. Heat-up + Recovery = Get Flexible Fast
- 4. The best program to get flexible fast
- 4.1. Heat-up session
- 4.2. Flexibility session
- 4.3. Recovery
- 5. When can I see results?
- 6. What to avoid?
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Discover a proven system to get flexible fast, that will guarantee great results within few weeks. Enter this 48-day challenge which, coincidently represents a full mandala. The system proposed will revolutionise your flexibility.
The exercises are, by themselves, at anyone’s level. But it’s the mix of the techniques and your regularity which will bear the most fruit. 48 Days is easily passed. Yet, at times you will want to give-up. DON’T GIVE-UP. That way you would have a big ✅ to put in your achievement list for the year.
1. How long does it take to get flexible?
We all want to get flexible fast, but the time it takes to be flexible really depends on many factors. How old are you? How is your weight? What your nutritional habits look like? How is your breathing? Do you sleep well at night? As you can see many parameters can impact on the amount of time it gets for you to be flexible. Even your sleeping pattern can have an influence on your flexibility.
Instead of asking how long it will take you to get flexible; how about building a tracking system that compares where you want to be with your progress over time. For example, if your objective is to touch your toes after 48 days, then we will assess how far you have progressed in T30 vs T15 vs T1 for example. That will take a lot of pressure from your shoulders as one of the biggest trap people fall into is the comparison game.
2. How quickly can I improve my flexibility?
Now that we have a 48days framework, with constant assessment, we can move to the next step. If you dedicate about 1 hour every day for 48 days, you will see tangible results in your flexibility. The reason for this timing is that your body (and your own mind) will have to overcome a few challenges. First, you might feel excited to start something new; which is great and help you in the first week. Then slowly, you will start feeling pains, making excuses and you might even want to give-up. You will try and postpone to “tomorrow”. And before you know it, 3 months would have passed. Seen it many times, and happened to me few times too. Yet, there is no way around it, and your delays will only make the task more difficult. Don’t delay and start now.
2.1. Avoid the death trap
If you feel like you want to give up, guess what: that’s absolutely great news. It means your body and whole system is recognising that you are doing something to change the status-quo and they are fighting against it. The question is pretty simple really. Does this whole system (body/mind etc..) belongs to you? Or are you its slave? Subdue and conquer them and they will submit to you.
On the 48 days challenge, you are likely to be in control around day 27-33. By then, you will be close the finishing line and excited to march forward. The danger zone, on the other hand, is between day 15 and 30. That’s when your body and mind will do everything to challenge you. Fight it off. Remember that you are in charge.
3. What system will get me flexible fast?
I won’t challenge you on your motivations for willing to get flexible fast (since this should be a life time goal). I will just assume you want to see meaningful changes in your life within a relatively short period of time. Yet, in order to see such changes and get flexible fast, you must have a system. A way that ensures that the only thing you need to worry about is showing up. I therefore designed such as system, and will break it down as follow:
3.1. Proper Recovery
In order for you to complete a 48 days flexibility challenge you must be safe from any kind of pains. Therefore, the system must ensure proper recovery aimed at constant repetition.
3.2. Bell shape
In order for the session itself to work wonders, it needs to have a bell shaped structure, in which you start by building up heat. Then, on the second stage you increase the intensity. Finally, we will decrease that intensity to land safely.
3.3. Coordination Breath + Physical activity = Gravity work
Thirdly, you need to find a way where on the excercises themselves you don’t feel any pain but still see results. The best way to achieve that is by coordinating your breathing with your physical activity. This might sound strange and generic “stuff” from yoga people, but I experienced and observed it many times. And chances are, you also know and experienced it.
Try to do some push up or forward bending moves (warm-up before). Then pass through your comfort zone. You will see that you start breathing heavily and feel like crashing down. On the other hand, when you will do my routine and follow my instructions; after a while; your breathing will be “trapped” into your flexibility exercises. You will feel like “hey I don’t even force it and its happening”. That’s because you would have synchronised your breathing pattern with your body. Leave the rest to GRAVITY.
Your breathing will be “trapped” into your flexibility
3.4. Heat-up + Recovery = Get Flexible Fast
The final point is the Heat-up process. This and the recovery are the two most important sets that will guarantee that you get flexible fast. Don’t believe any magical 5minute solutions. It’s the repetition of the correct technique, over a period of time which will get you flexible fast. And to be able to repeat consistently you must be ….there; not, out because you did not heat-up properly (and can’t practice for 3 or 4 months). Heat-up makes sure you can do the flexibility session. And recovery/cool down ensures you are correctly centered so that you feel energised, not broken.
4. The best program to get flexible fast
Now that we cleared the timeline and framework, let’s break down each step into the exercises we will perform. We will separate the session in 3 categories, following the chart above. Heat-up should take you around 10-15 minutes. Please do not neglect this. We then dive into the heart of the flexibility session, working on many aspects of your body that ensure you get flexible fast. Finally, we will land nicely with a relaxation exercise followed by breathing techniques.
4.1. Heat-up session
This part is crucial to ensure your flexibility stretches are really going well. I have created this system based on techniques used in dance and yoga. It starts with a body isolation part, then body movement and some yoga techniques. This therefore, makes the heat-up session functional by introducing already some of the stretches we will work on. You don’t need to do the last part which is about dance. And if there are movements that are challenging physically you can skip them. In essence, if you are new to flexibility you should not be able to do any of these exercises properly, and that’s ok. I have been doing this for many years. I strongly suggest that you follow the flow of the video because I really go into specific parts of your body that we will put to work. And if the video is too fast, just slow it down.
Now, let’s dive into the flexibility exercises that will get you flexible fast. The reason why you will see result is because we will work specifically on the parts of the body that open-up its flexibility.
4.2. Flexibility session
We will split this session is 3 parts:
▪️ Hip openers
Hip opener exercises are game changers. They take you from a stage where you might be trying to execute a pose for many months unsuccessfully, to the point where it happens and you almost wonder how. These will help relax the gluteus and really open-up the hips.
The series of exercises proposed will render the hamstrings muscles and hip joints more flexible. The key here is to have a relaxed breathing. If, you feel some level of pain and the will to rush, just lower the intensity of the stretch. Focus on synchronising both stretch and breath together.
We will bend from different positions. Along the way, I will explain the benefits of the stretches.
This is not necessarily an area that receives much attention, but working on upper parts of your body is as important as the lower ones. We will work on specific exercises that relax the arms, create flexibility around the shoulders and straighten the spine.
You will learn how to reach both hands behind your back and how to reach the ceiling with your arms. It will not be as easy as it sounds.
▪️ Back/spine maintenance
The last part of our flexibility session deals with restoring the alignment of your spine. From all the bending moves we did, we put our back to work. Even if we did it in a safe way, we still want to readjust the spine and relax our back.
In order to repeat your flexibility session regularly, you must reset your body. This reset takes place during the recovery practice. There are two parts in the recovery. One, where you lie down and breath slowly. Another one, is when you sit in a meditative posture and execute some breathing exercises.
✪ Lie down
Lie flat on your back with your palms opened. Spread your legs about 2 feet apart. As you take slow and deep breath, you let these breaths travel all over your body, paying special attention to places that were put under stress. You might, for example, start from your toes, then focus on your ankles, knees, joints etc…
Seat in a comfortable position where your spine is straight. As we do 3 exercises make sure your eyes are closed and your breathing patterns regular.
To watch the full session just click on the video below. If you have any questions please don’t hesitate to let me know. PUT VIDEO OF SESSION
5. When can I see results?
Most people want to know “when will I see improvement?”, but many fail to recognise when great progress is happening. That’s because they are too focus on the full execution of the stretch. And what tend to happen is that people give-up when in essence they are on the right path. I therefore created a checklist to help you track your progress over time. T0 stand for the day you start (we can call it T1 but I like T0 because in essence you have not done anything yet). If you follow this checklist you will be able to assess where you need to put more effort, what is going well etc…
|FLEXIBILITY STRETCHES CHALLENGE||T0.||T15.||T30.||T48.|
|✅ Breathing |
📌 Record your breathing at the beginning of this journey: Is it heavy, jerky? Do you breathe with your mouth?
📌 Then compare with Day 15, 30, 48. Is it getting better?
|✅ Hamstrings improvement |
📌 Record how deep your bends go after few weeks, compared to your starting point.
📌 Are you able to synchronise your breath with your bends. Is it more or less painful?
|✅ Hips openers|
📌 Do the same type of recording as previously. This will be a real test of your progress since these exercises (cross legs bend, etc..) are designed to help with the flexibility of the hips.
|✅ Hands to Feet|
📌 Are you able to reach your feet with your hands?
📌 Can you keep the position for a little while?
|✅ Spine twists |
📌 Are you able to execute the pose fully compared to when you started?
📌 Where does the blockage occur?
📌 Do you need to go back to hips opener exercises?
📌 Can you bend your back more easily after 1 months?
|✅ Your palms/breathing during recovery|
📌 One key indicators of your progress during recovery is how open can you get the palms of your hands. When you lie on your back there are specific reasons why your palms tend to stay close. Hopefully with a set routine and the recovery exercises at the end, you will be able to relax more.
📌 Are you able to control the rhythm of your breath after few days of breathing exercises?
📌 Do you feel your breath and stretches helping each others?
6. What to avoid?
There are 3 main factors that can impede your progress. Pay special attention to these points.
6.1. Stretching cold
The reason why you need to heat-up is because flexibility is like any other physical exercises. Actually, it’s not like any other exercises. While you might get away with it while doing some sports, with flexibility if you don’t heat-up you will pay the price instantly. Your body needs this heat to relax your muscles and avow flexibility to happen. Just imagine you are trying to forge iron. You need to bring the metal to a high temperature so that you can shape it the way you like. It’s the same with your body.
6.2. Do too much to fast
When people starts something new, they tend to let themselves be carried away by excitement. While enthusiasm is desired, you should proceed with care for your body. After all, aren’t you here exactly for that purpose? One of the key ambushes people fall into is when they try to do too much too fast. If you think one of the exercises I propose is a bit complicated, do not carry on. Approach it slowly, test it then taste it. You have time on your side, use it.
6.3. Carry on despite pain
Struggle is one thing, sharp pains another thing completely. Stop immediately if you feel some kind of severe pain. Just go back to the checklist and take note of the small progress and difficulties. Over time, you will be able to see tremendous results.
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