Flexible Strength
Stretching Guide
Customize your flexibility session based on time available and focus area. Each session starts with a warm‑up, moves into dynamic stretches, and (for longer sessions) adds static stretches and poses.
Routine Options
- 30‑Minute Routine: 1 Warm‑up & 1 Dynamic Stretch.
- 1‑Hour Routine: 1 Warm‑up, 1 Dynamic Stretch, 1 Static Stretch & 1-2 Poses.
- 2‑Hour Routine: 2 Warm‑ups, 2 Dynamic Stretches, 2 Static Stretches & 2-4 Poses.
Suggestions
- Choose your total time first.
- Select lower‑body or upper‑body focus for the entire session.
- Alternate between lower and upper focus on consecutive days.
Easygoing vs Advanced
- Easy Going or Beginner: 30–60 minutes
- Intermediate: 60-90 minutes
- Advanced: 90–120 minutes
1. Warm‑up
Choose one warm‑up. Or combine all three for a gentle 1‑hour flow without poses.
Good warm‑ups increase blood flow, improve joint mobility, and reduce injury risk.
2. Dynamic Stretches
Beginners: Dynamic stretches are the best way to increase flexibility and strength with the least chance of injury. They are an extension to the warmup and an important way to gain strength in your new range of flexibility.
Intermediate-Advanced: Dynamic stretches also help you achieve flexibility without external force or gravity, meaning you can use your muscles to perform a full split in the air.
- 30‑Minutes: Pick 1 routine
- 1‑Hour: Pick 2 routines
- 2‑Hour: Pick 2 routines
3. Static Stretches
Static stretches are more beneficial after warming up with cardio and dynamic stretches. Static stretches are normally prep stretches for various poses. They help you to target certain muscle groups. It is important to focus on your muscles and breathing anytime you perform a stretch.
Alongside static stretches are techniques to help increase the effectiveness of a stretch. You may have heard of isometrics, PNF, passive, and/or resistance training, these are all helpful techniques to learn and apply. Read more about Flexibility Techniques
- 1‑Hour: Pick 1 routine
- 2‑Hour: Pick 2 routines
4. Poses
Pick 5–10 pose goals. Focus on 2-4 goals per session.
Your pose goals are the shapes and lines that you want to achieve. Static stretches are pose preps, poses are just more detailed static stretches. Accordingly you can list static stretches as your goals.
The same techniques as static stretches applies to poses. Most important focuses are breath and form.
Technique Example:
- Inhale: contract all muscles and straighten into the stretch.
- Exhale: relax and gently sink deeper.
- Repeat for 10 controlled breath‑cycles.
Core Goals
Focus on these core goals first, then you can work on some of the more advanced poses.
- right spilt
- left split
- middle split - knees facing forward
- straddle split - knees facing up
- bridge
- forearm stands
- handstands – hollow body
- forward bend – flat back
Pose Goal Inspiration
The poses are categorized into splits, backbends, balancing and contortion moves. Depending on what you are working on,lower body or upper body, determines which poses you should focus on.
Expectations & Tips
- Set realistic goals; celebrate even the smallest improvements.
- Consistency builds flexibility—there is no quick fix.
- Listen to your body: discomfort is normal, pain is not.
- Visualize shapes and focus on muscle awareness throughout.
There is no guaranteed timeframe in which you'll achieve your flexibility goals. Performance depends on how many days and hours you commit to stretching. It also depends on how much effort you put into the routine and how comfortable you were during the routine.
When you are uncomfortable it is hard to focus on breathing, form and muscle control, and performance suffers. But don't worry the next time, when you are comfortable and you put in maximum effort, you'll be more flexi than ever!
Flexibility is also a a journey of bonding with your body. It is essential to be mindful of your muscles and breathing. Try to be as silent in the mind as possible while you are performing your moves. To silent the mind just focus on breath and muscle contraction and relaxation.
You could also try to visualize yourself doing the move.
There is no shortcut, or fast way to gain more flexibility, it takes time and hard work. The stronger you become in your new range of motion, the less painful stretching will be.
Happy Stretching!!
Professional Instruction
Consider adding a coach or class for personalized feedback. Bring your flexibility goal worksheet to track progress and guide your coach.
Extra Reading
Source: Version: 1.18, Last Modified 94/10/12 Copyright (C) 1993, 1994 by Bradford D. Appleton
Permission is granted to make and distribute verbatim copies of this document provided the copyright notice and this permission notice are preserved on all copies.
Hi, so I can’t figure out the structure of this program. Are there videos? So when I click 1 hour of back strengthening, will it be a follow-along video? I want to try it, but it seems like not many people have tried it, and not sure if it will work.
This program is more like a scrollable book with gifs, pictures, and videos. You will eventually be able to do the routines without looking at the “book”. I wanted everyone to take their own time and not be rushed by a follow along video.
I saw you signed up and I am excited to see if you like it! If you are consistent and with good form in these exercises, you will certainly gain strength and flexibility.
Happy Stretching!
Hi I am in!
Hey I am just getting started on this journey and feel a bt overwhelmed by all the information on the site.
It there a calendar or a chart, or any kind f pattern to stretching upper vs. lower…am I alternating it every day? If i am doing the hour routine….it say under each section ”pick one”. Do I them pick a differnet one the following day or just keep doing the same stretched every day…like I said, a little overwhelmed. Seeking the structure.
Hello! Because everyone has a different schedule and different goals, I decided not to make a strict calendar. However I can provide you some guidance and if you give me bit more information, I’d be glad to personalize it. Without knowing how many days and hours you have to stretch, let me just give you a general schedule. Let’s say you have 4 days to stretch and 1 hour each session. Here’s what I would do. Day 1: Side Splits Day 2: Backbends Day 3: Middle Splits Day 4: Backbends (Feet to Head) I like to cycle through them, alternating… Read more »
Hey! I am new to this 100 day flexibility challenge. I started the 1st of September. When I practise my middle splits there is what I think is a muscle hurting in my butt. Doing your dynamic stretches before reduces this, but doesn’t eliminate it. Any idea what it may be?
Hi there!! It’s hard to say without further details but it’s most likely your muscle is tightening under pressure because it’s over compensating for other muscles that aren’t pulling their weight. Of course it could always be triggered by another type of misalignment, so pay attention to your form and try making small adjustments. Anytime a muscle hurts it’s a warning sign that something isn’t right, and figuring it out just takes some focus on the details. If you keep going into the hurt, you may pull something, so please take great care as I know butt muscles can take… Read more »