Forever Flexible: The Complete Guide to Lifetime Flexibility

Name: Forever Flexible: The Complete Guide to Lifetime Flexibility
Rating: 4.5 (266 reviews)

Learn the stretching techniques of dancers and gymnasts to build long, strong muscles and lasting flexibility

Created byMarise Dusheiko

Last updated 5/2021

English

What you'll learn

Discover the biggest roadblock to flexibility and how to overcome it
Increase functional flexibility and mobility
Build end-range strength like dancers and gymnasts
Improve posture, balance and stability
Address common aches and pains
Learn how to treat, prevent and rehabilitate injuries
Learn correct warm-up techniques and proper form for all stretches
Both full-body and area-specific routines
A combination of four types of stretching methods to maximize results

Course content

6 sections • 25 lectures • 7h 29m total length

Introduction0:30
A brief welcome to the course.

Flexibility Checks and Charts2:19
A Flexibility Checklist to be completed prior to the course as well as a Progress Chart with an 8 week recommended guideline for how to complete the course for optimal results.
The second assessment labelled "Flexibility Assessment Beginner to Advanced" can be used if you easily pass all the checks in the first document and need to assess your flexibility at a more advanced level.
Pick either "Intermediate" or "Advanced" and take pictures of yourself in all variations of the pose. Keep the pictures in a folder you will be able to find later and re-take them at the end of the program to determine your progress.
Posture Perfect3:12
A simple Postural Guide to get you started on your flexibility journey.
Injury Cheat Sheet2:00
A cheat sheet of the most common injuries, aches and pains and how to soothe them. To be used in conjunction with The Routine For Easing Aches and Pains in Module 4

Types of Stretching10:14
Learn the many different types of stretching, which one to avoid at all costs and which ones will bring you maximum results in minimum time.
The Stretch-To-Strength Method6:00
Discover the unique stretching technique that builds the kind of strength that supports lifetime flexibility!
Stretching For Strength6:40
Uncover the secret way stretching builds muscular strength.
Stretching and Injury13:52
Learn how and when to use stretching to treat, prevent and rehabilitate injuries.

Warm Up18:57
A quick and easy warm up that you can do before any type of physical activity. Consists of a full joint rotation and some dynamic movement to increase core temperature, blood flow to the muscles and get you ready for further training. See accompanying printout so you can take your warm up with you anywhere.
Cool Down13:39
A calming cool down to be done at the end of your flexibility sessions or at the end of any form of physical activity. Reduce DOMS (delayed onset muscle soreness), flush out lactic acid and lower your heart rate back to normal. See accompanying printable so you can take your cool down with you anywhere.
Energizing Morning Routine21:50
An energizing morning routine to boost blood flow, lubricate joints and raise energy levels for a great start to the day.
Calming Bedtime Routine13:26
A soothing routine, great for getting you ready for bed. makes use of lots of props so you can completely relax into the postures, lower your heart rate and release any remaining tension from the day.
Yoga Inspired Full Body Routine55:24
A longer, full-body, yoga-inspired routine to take your strength and flexibility to the next level.
Bodyweight Inspired Full Body Routine48:54
A longer, full-body, strength-based routine to take your strength and flexibility to the next level.
Routine for Easing Aches and Pains Part 126:57
Part 1 deals with pain in the neck, shoulders and lower back. Can be used in conjunction with the Injury Cheat sheet in bonus section.
Routines for Easing Aches and Pains Part 240:47
Part 2 deals with pain in the hips, legs, feet and wrists/forearms. Can be used in conjunction with the Injury Cheat sheet in bonus section.

Requirements

Yoga mat, access to a wall and chair (required)
2 x Yoga blocks and a yoga strap/belt (recommended)

Description

Forever Flexible is a complete flexibility program that combines several stretching methods and dance-based conditioning to help you build strong, powerful, flexible muscles while avoiding injury. Developed by a former professional dancer and yogi, this program is very different to traditional stretching programs that focus on passive stretching and holding each position for extended periods of time. Instead you will learn dynamic, active and resistance stretching techniques used by dancers and gymnasts to build end-range strength - the strength required to support extreme ranges of motion like splits, backbends and forward folds for touching your toes.

Learn the science behind what happens when you stretch along with all the information you need to understand why stretching is important for longevity and vitality. The course can be done at your own pace or over the recommended 8 week period.

Included in the course:

Flexibility Assessment to be taken before you start
Progress Chart and Training Guideline to guide you and track your progress
Postural Guide to get you started on the basics of good posture
10 minute daily warm up and mobility routine
10-15 minute cool down routine for post-training
6 Area-specific routines to target-train your tightest muscles groups
2 full body routines
Energizing morning routine
Calming bedtime routine
Injury cheat sheet and accompanying exercises for addressing the most common types of pain including: lower back, knee, hip and neck pain, tension headaches, carpal tunnel syndrome, sore feet and pregnancy pain relief
2 theory modules that will teach you about:
- The science behind stretching
- The stretch reflex and how to over come it
- How to build strength while you stretch
- How to treat, prevent and rehabilitate the most common soft-tissue injuries

By taking this course you also get automatic access to my private Facebook Group Stretching Posture Mobility where I post free tutorials and host regular live trainings along with the support of a like-minded community of flexibility students.

Success is possible for everyone but guidance is the game-changer. The best intentions only get you so far but having expert guidance and a well-designed program will remove all the obstacles to success. Forever Flexible is the last stretching program you will ever need to buy. It delivers lasting results and even after a long break you can return to the exercises and techniques and they will still serve you years into the future.

Whether you are an athlete who wants to prevent injury, enhance performance and improve muscle recovery or you're someone who has been getting stiffer and tighter over the years and wants to reverse the signs of aging and regain the freedom of movement of your youth, this program will exceed your expectations.

Who this course is for:

This program is for people who are looking for a complete flexibility program that helps them not only improve their flexibility but also build the strength to maintain it for life.
It's perfect for beginners as well as more advanced athletes who want to enhance their performance by building end-range strength.

Forever Flexible: The Complete Guide to Lifetime Flexibility

What you'll learn

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Course content

Welcome to Forever Flexible1 lecture • 1min

Before you begin3 lectures • 8min

Module 1: Flexibility and Why We Should Stretch3 lectures • 18min

Module 2: The Stretch-To-Strength Method4 lectures • 37min

Module 3: The Exercises6 lectures • 2hr 27min

Module 4: The Routines8 lectures • 4hr

Requirements

Description

Who this course is for: