Stretches to Become More Flexible

Video Transcript

"Hi, my name is Michael Quebec and today's subject is how to become more flexible. Earlier I showed some stretches, for well I showed one stretch for the hamstring, and we discussed how we need to warm up. And we also discussed how you should actively stretch. So let's assume that I'm already warm, as I demonstrated in the how to avoid injuries while stretching. And we've done some active stretches lightly. Again this was from the how to avoid injuries while stretching. I've done all of that, I'm warm, I've done these active stretches lightly, so now I want to get even more flexible. Obviously at this point where I am, I'm not, I'm not in danger because I'm warm already and I've done this sufficiently. Now I can really go for these kicks. I'm doing this for the hamstrings again. Now I want a stretch that I can hold consistently and for a good amount of time, one minute or more and something that I can do even if I don't feel like exercising heavy. Here is a good stretch for that. Alright so I want to become more flexible and for me my focus is my hamstring and my back. I'm going to go ahead and wrap this around the bottom of one foot. I'm going to get a cross grip, from there I'm going to lie back. I'm going to extend my toes and I'm going to gently tug consistently and I'm going to hold that for one minute. I can hold it up like this, or I can pull it this way. After about one minute then I'll just switch that. Bottom of one foot, extend the other knee, pulling gently but firmly and holding it still for a minute. Over time that will increase my flexibility in my hamstring muscles. Let's say I want to become more flexible in my upper and lower back. Well obviously I can do active stretches like this. Now keep in mind I don't recommend a lot of twisting if you've got back injuries. But if you don't and you simply just want to get more flexible there, you can do active stretches like these. From there I'm going to reach all the way up through my fingertips, looking up at my hands, my back is straight, feet are wide. Then I'm going to go ahead and stretch to the side. From there I'm also going to stretch to the side. And now I really want to get that upper back. Clasping the hands, keeping my lower back straight, my chest collapsed in, my upper back rounds out, head into the arms and I pull. From there I let that go and now I'm going to lie down to stretch my lower back. Take it nice and easy first, grabbing the knees, laying back, having the feet kind of wide and pulling gently but firmly to my chest. From there I'm going to let one leg out, this will loosen up my lower back as well as my hamstrings. Keep in mind this one with caution if you've got a back injury. Reaching across and letting it down to one side. Holding that for thirty seconds. Then I'm going to switch that to the other side. Across and to the side. From there I'm going to hit the muscles in my lower back as well as my legs. Sitting and keeping the feet spread it, feet spread out, I'm not going to force it, just where it's at. From there lower back straight and then turn one direction looking over my shoulder. Then I turn the other direction looking over my shoulder, this will stretch out my lower back. Then I take a deep breath in and reach forward, this will stretch my back, my hamstrings, and then I relax. That is part two of how to become more flexible."