30 Day Flexibility Home Stretching exercises for

1. 30 Day Flexibility Home Stretching exercises for Seniors and Beginners Discover The 8-Minute Routines That Can Relieve Tension, Build Core Body Strength And Enhance beginner stretches Flexibility.... Reduce Stiffness & Tension If your back, hips or spine are giving you hard time, my stretching program can help. For all three body parts above, I recommend following my lower body routines and get stretching benefits.

2. Why? Because your hamstrings, adductors and hip flexors support your entire body and are often the most direct solution to tightness. Once you start building your flexibility from the ground up, results can come pretty quickly. Correct Your Posture Pelvic tilt, hunched back and forward head posture mostly come from incorrect way of walking, standing or sitting. Majority of people gain these because of their sedentary lifestyles. These issues can cause loss of mobility and muscle tightness in almost any body part. Good news is, once you improve your flexibility and strength this can be avoided. Improve Your Circulation Many people think stretching is not an intense form of exercise and has no impact on condition. But they they're far from the truth. Specifically this flexibility program includes dynamic and isometric strength exercises that can have beneficial impact on your circulation.

3. Speed-Up Your Yoga Progress Although this program does not contain any advanced yoga poses, it will make major lower and upper body muscles flexible which will in turn speed up your progress. You may be able to do advanced asanas sooner than you think.

4. Reduce Post-Workout Soreness If you're into weightlifting or CrossFit, proper stretching can deepen your squat, ease-up your shoulders and exercise in full range of motion. Stretching can also help you avoid injuries, reduce post workout soreness and speed-up recovery so you can hit the gym with more energy. Improve Your Sleep If you can't sleep because of your back cramps or because you just have too much on the plate in your life right now, stretching before bed (which is actually the best time to stretch) can make sure you'll fall asleep before you know it and wake up without any disruptions. Enhance Your Love Life I leave this topic with you and you alone, because I'm not allowed to talk about it here. I'm sure you can figure it out all on your own. Improve Your Dancing Skills Let's face it, without good amount of static and dynamic flexibility there's no way you can learn the advanced dancing techniques and you won't be able to move with easy from one technique to the next. This stretching system has been designed deepen your flexibility and to speed up your warm-up so you can quickly start the main part of your training routine.

5. Refine Your Running, Cycling & Golf If you need more acceleration speed and stamina, here is how this program can help. Become more relaxed and you'll be able to run longer distances by conserving your energy while running. Plus, the program will help your motor skills fully relax your quads and hams

6. right after your foot leaves the ground. Increase length of your stride when sprinting, so you you'll cover more distance. Kick Higher Without Warm Up There is no doubt the flexibility and range of motion are the key elements for higher kicking. This stretching system has been designed to give you static and dynamic flexibility for all types of high kicks in any kind of martial arts. What's Causing Muscle Stiffness? Full splits, forward bends, back bends, full squats and the ability to interlace your fingers behind your back are displays of natural range of motion we all once had as children, but lost it for various reasons over time. There are many causes of muscle stiffness ranging from lack of physical activity, genetical predispositions, hard physical labor and heavy strenuous exercise that can create micro tears and scar tissue in your muscles. As we get older, our muscles get more stiff due to decreasing level of collagen. This can result in development of different types of mobility problems. And while most of these conditions can be managed and even completely removed, it's wiser to start stretching and improve your flexibility well ahead. One of the main benefits of this stretching program is that it doesn't require more than 8 minutes per day and it doesn't only develop your flexibility but muscular strength as well.

7. You'll save a lot of time because there's no need for you to pack your stuff and travel to gyms or dojos. You can follow the routines while watching TV or listen to your favorite music. Facts You Didn't Know... Do daily stretching routine, You can gain flexibility faster when you train your central nervous system instead of merely trying to stretch your muscles Stretching the same muscle every day can actually decrease your flexibility, 3 times per week is optimal frequency Your nutrition plays little to no role in your flexibility improvement You'll gain more flexibility faster if you build both muscle strength and flexibility simultaneously Muscle can be stretched up to 130% of its resting length, which is more than enough for to perform full splits Proof You Have Full Split Potential Although doing full splits is not necessary in order to experience all the beneficial effects of enhanced flexibility, they are not difficult to achieve. Splits are attractive poses many have always dreamed of achieving and they can be great motivation to start stretching. Every person can get into the two positions shown below and they are the 100% proof your hips are flexible enough to display full front, straddle and side splits. So the only thing left to achieve full splits is to make your adductors more flexible for side split and your hip flexors + hamstrings for the front split.

8. Front Split Test Everyone can create between 170 to 180 degree angle between his or her front and rear thigh, which is enough for full front split. Reason why we all have this range of motion is because in ancient times, it helped people run faster from predators, covering more distance with long strides while sprinting. So what's left for you to do is to make your hamstrings and hip flexors more flexible. Side Split Test Lay down and slide your your left knee sideways forming 90 degree angle between your left thigh and your upper body. Your left inner thigh should be less than 1 inch from or fully touching the floor. Since your left adductor and left hip is independent from the right, and you can do this for each side independently, you can also do it with both sides simultaneously using our program. All Age Categories Welcome You can develop and maintain strength and flexibility at any point in your life. Aging causes different issues, such as a reduction in skin elasticity, stiffer tendons, a loss of muscle tone and decrease in bone density. All of these issues can be contributing factors to loss of flexibility. Being able to work in your garden or at home, play with your grand kids or easily pick up anything from the floor are those things easily achievable with proper stretching.

9. Usually, flexibility problems are noticed in the shoulders and hips first. These areas start to tighten up, and can have a domino effect on other movements throughout your physique. Good flexibility system can address these issues directly, helping you regain freedom of movement and improve quality of life starting from the very first session. Suitable For Every Body Type Flexibility is available to anyone. You can achieve the very same results as anyone else who puts this stretching method into practice. Sumo wrestlers eat up to 7,000 calories a day and use the very same flexibility principles upon which this method has been built and all of them have become incredibly flexible. Which is why there is no excuse for saying you're too busy. Each session doesn't take more than 8 minutes to complete.

10. And there is no excuse for thinking it's too late for you either. You don't need to change your nutrition or your eating habits that make your life worth living and you can still regain the freedom of movement of your youth. In fact, you will see that in some of the exercises, weight is kind of helping you get deeper into the stretch. How This Method Works stretching exercises for beginners at home. Unlike conventional methods that focus on simply stretching a muscle, this unique method also trains your muscle survival reflex. At any given moment, muscle flexibility and muscle contraction is controlled by your brain. Main function of this control mechanism is to prevent muscles from damage. This is done by two mechanisms called survival reflexes. Here's a quick example.

11. When a muscle is stretched beyond its usual, daily range of motion, an impulse from spinal cord is immediately received by the muscle to contract, in order to avoid its injury or damage. This stops you from stretching deeper. In science this reflex is called myotatic reflex. But there is also an opposite reflex call inverse myotatic reflex that protects your muscles from excessive contractions. For example, when you bench press weight that your muscles can't handle, sudden relaxation of muscles activates upon development of excessive tension. The barbell quickly ends on your chest. You're probably getting the idea already. Since muscular contraction induces deep muscle relaxation, which in turn makes muscles more flexible, this program uses contractions to make your muscles more and more flexible within one single stretching session as well as from one session to the next. Get Results or It’s All Free for best understanding.