The only thing I would recommend is to do that toe-touch progression in the beginning of the day, and then for the other 2-3x that you're stretching, choose an actual stretch that you have to hold for time (and breath). First, choose one stretch from the Auxiliary section for each body part. If your shoulder, wrist, or elbow is injured and you can’t do your normal strength training, it’s very helpful to work on hip flexibility in the meantime while the rest of your body heals. share. (Go ahead, take a deep breath right now while you’re at it.). This post was last updated on April 23, 2020. ), Fun Day at Muscle Beach! Tip. Antranik replied to Antranik's topic in All topics relating to 'Stretch Therapy' Thank you Kit for all that you have done for the world. For more info read: What’s in a toe-touch by Gary Cook and watch this video clip about toe-touching. It’s a relaxing and safe way to round your back and alleviate pressure because you’re not directly stretching/tugging/yanking your lower back. 5 years ago. Going for the front splits will naturally increase your toe-touching ability, as it requires the lengthening of your hamstrings (and hip flexors and glutes). The body needs to heal and adapt to the demands you are placing on it, especially when it comes to connective tissues (tendons and ligaments). Fitness Index - Antranik.org. Is there a video I could just follow along and get fairly flexible with? This is optional but highly recommended. In this … [Read More], when you sign up for our newsletter today. For 10+ years I wanted to touch my toes but never stretched enough to actually make it happen. For more info on why you shouldn’t be stretching the lower back or more info on how to RELAX the lower back, refer to the FAQ section. How to Self Massage your Masseter (Jaw) Muscle! : Exercises & Stretching - Duration: 1:56. eHowFitness 18,675 views. Pour obtenir le grand écart du milieu, la grenouille pose est grande, car il diminue la pression sur vos genoux. Please check your email for special offer. Nice! How do I pull up my chest all the way to the bar? You could now buy the … [Read More], For anyone who wants better shoulder health, shoulder flexibility, a looser upper back and improved posture, this program takes all the guess work out of it to … [Read More], I don't know about you but nothing gets me fired up more than working on my abs. While standing, bend forward at the hips to try to touch your toes with your fingers. References: Journal of Strength and Conditioning Research, Issue: Volume 30(11), November 2016, p … (Learn the. Perform 3-5 sets x 10 reps, with a 15-30sec hold on the FINAL rep. Can be done with a broomstick and then eventually a barbell. If you are able to touch the box (your toes) and go further with your knees straight and the feet flexed at 90 degrees, you could measure how far your hands extend beyond the box. Watch Queue Queue. Those are stretches that often stretch the lower back too much for a beginner. Antranik’s Splits Routine. Do whatever else you have time for after. 1. They’ll thank you. level 2. If you liked this post, there are many ways you could show your support: Leave a comment, like my facebook page, check my YouTube channel, and give me feedback on r/flexibility. Make a favorite co-worker do it with you too! This video is unavailable. How to Achieve Kip Extensions: an Advanced Core and Back Exercise! Saved by Johnny 3000. Health Details: Yoga Video For Posture with Antranik (The original 35 minute “master” video) Improve Your Shoulder and Spinal Mobility with these 3 Cat/Cow videos!Cat/Cow Tranquility: Very Old Cat/Cow Blog Post before I had a YouTube channel; How to Improve Active Pike Compression; How to do the Perfect Low Lunge to Stretch your Hip Flexors (Surprise! superfuckingaweso.me. Down-dog is a very “complete” stretch for your entire back body and legs all at once. (If you're in the Splits Challenge, check in as well as we are 1/3rd of the way through!) Why can’t I just do the standing or seated forward fold (pike stretch) as my main stretch? 10 BEST Exercises with a Gym Ball - Duration: 3:05. Haven't measured how far I can actually go, so I don't know if I'm getting more flexible, but I have noticed less knee discomfort when working out. Saved from antranik.org. Are you going to integrate ballistic stretching into your routine? You think it’s the end, but it’s just the beginning.”), But anyway, the point is to just be content with where you are at now and enjoy the journey because there is no “end” to all this self-improvement. Thanks for subscribing! On a more serious note: try Antranik's toe touching routine. Health Details: Yoga Video For Posture with Antranik (The original 35 minute “master” video) Improve Your Shoulder and Spinal Mobility with these 3 Cat/Cow videos!Cat/Cow Tranquility: Very Old Cat/Cow Blog Post before I had a YouTube channel; How to Improve Active Pike Compression; How to do the Perfect Low Lunge to Stretch your Hip Flexors for comfort, NOW! Focus on a main stretch that works on the hamstrings. I do it at the start of every morning. It’s almost a universal rule in movement to keep your lumbar spine and abs braced but have your hips and upper body be mobile. Half padahastasana. It's a unique muscle group that is utilized in every exercise and making it … [Read More], I've created this hip flexibility program for those that would like to improve their flexibility in an efficient manner, with a follow along video that only … [Read More], For those who have poor flexibility, tight hamstrings and want a simple program that will help them to get looser in a gentle, non-painful manner. I’m currently doing Antranik’s toe touching routine with a goal of putting my palms on the floor. However, don’t use any external load when you begin. How comforting is your “break” room at work? Antranik - s Divise de routine. This video is unavailable. Fitness Index - Antranik.org. Steve Prezant / Getty Images. Stay Flexi, Vanessa Barthelmes. In both the L/V, the shoulder blades are usually protracted some. Make sure to keep your hip grounded on the floor. . Stretching daily is nice. (In the words of Bob Marley: “Now you get, what you want, now do you want more? Toe Touching . Close. Here is a guide on how you could increase your overall flexibility so you could touch your toes (and beyond!) Game Plan: First begin with the auxiliary stretches to target all possible confounding tissues, once for 60secs. Toe touching: Every morning for the last 30 days I did three stretches shown in one of the original videos (toes elevated, heels elevated, pillow between the kness). This program was developed … [Read More], I have three premium flexibility programs that I offer and many of you have been clamoring for a bundle-package, so here it is! For example, if there is tightness in your neck, it will affect the flexibility of your legs and vice versa. Awesome Moves I Could Work On Once I Achieve The Splits, Opening my shoulders in every possible way, Wrist stretches You Can Do While Sitting or Standing, Increase your Balance and Active Flexibility with this ‘Four Corner Balance Drill’, Yoga Videos by Bryan Kest from the 1990’s. The, Push Pull Legs Bodyweight Training Routine, The Minimalistic Upper Body Training Program That’s Supremely Easy To Follow And Will Make You Super Strong, Wrist Friendly Modified Bodyweight Routine. Dan's warm-up is pretty similar to my own, minus the questionable music choice. Related Articles: How To Get Your Oversplits. Just make sure you are still doing the daily stretches and using the same techniques in the daily routine below. When trying something new, you should always listen to your body. Close. Meta Discussion. That’s usually how it goes, in the sense that human nature always wants more. Welcome! Programs & Routines by Antranik Play all. Bikram Yoga Iyengar Yoga Ashtanga Yoga Fitness Del Yoga Sport Fitness Yoga Flow Yoga Meditation Best Stretching Exercises Yoga Muscles. If you cannot do the prerequisites, do not start the rings routine. Do them before stretching if you have them. The toe-touching technique you employ determines exactly which parts of your body will benefit. So here are some videos that will fix that. Free Flexibility Routines. Just wondering if there’s an upper body equivalent I can strive toward as my thoracic and shoulder flexibility are also not very good. Flexibility takes time and effort; just look at the progress pics in this sub. What Do Toe-Touching Exercises Do for You? It felt great the first time I did it. “Saying you’re not flexible enough for yoga If you do a stretch for 3-5 sets of 30-60seconds, you’ve pretty much hit the neurological limits for the day! 5. I’m a little overwhelmed… what should I DO? Weighted toe-touches. Squat down, keeping your knees behind your toes, and elongate your spine as you reach your hands up and forward. Tip: Remember the hip hinging drill where you stick your butt out? Hip Flexors such as Psoas/Quads (imperative if you sit a lot, which you probably do.). How to do the Perfect Low Lunge to Stretch your Hip Flexors, Intermediate Mini Yoga Flow for the Hips (Twister Edition), Ask Fit & Bendy: Stretching Wisdom from Kristina Nekyia (Transcribed!). Saved from antranik.org. Then, move onto the main stretch section that target the hamstrings and do it for 3-4 sets of 30-60secs. I end with this, the one and only Kit Laughlin trying his best to explain the point of stretching. Get in touch with what it is you need, where it is you are tight and work on those challenging areas. Gymnastics Rings, Slacklining, Acro Yoga, ‘Beyond the L-sit’ (L-sit, V-sit, Straddle L, RTO Straddle L and more!). If you’re so tight you can’t even do it on your back, you could, Put your feet as wide as you need to let the heels touch the ground). Toe Touching Routine. It’s easy to measure and assesses the general flexibility of your body with the forward reach test. Take a second to support Antranik on Patreon! Just don’t get stuck in the seat. First, to release longstanding hamstring muscle tension, don't bounce. It’s like giving yourself a deep-tissue massage for free. Below is an animation I made of the Cat/Cow, an extremely therapeutic spinal mobilization that most yoga classes start with. It’s okay if you can’t make it to 90-seconds the first time, most people can’t, but your goal is 90-seconds each leg at least once. Test your toe-touching abilities before and after doing the 2-minutes of exercise above, and I bet you’ll notice a difference right away – just wait to see what you can accomplish in a few weeks! But I feel like my lower back is tight, how do I relax it if I shouldn’t directly stretch it? Bon, alors allons-y. Watch Queue Queue. Nevertheless, a basic lower body routine could look like this: Start with a short warm-up. A hip hinge [explained below] ultimately spares the spine and loads the hips so the hips do most of the dynamic work. 0.00 s. Is Emotional [Insecurity] Driving Your Workouts? Kundalini Yoga Yoga Meditation Fitness Workouts Yoga Fitness Yoga Sequences Yoga Poses Yoga Muscles Toe Touches Flexibility Workout. It requires a lot of time and dedication, but imo all stretches do :). Hold each of these for 10 breaths at least. I’ve organized many of the MobilityWOD videos and have a list of podcasts/sites/video channels that allow you to do Yoga at Home. Sit with your feet flexed against a step or small box. These reduce stiffness in the surrounding areas to facilitate the main stretches. The spine statically, without movement, transmits the energy to the upper body. Saved from antranik.org. Sets of 30-60seconds are needed for it to be effective. There are a few pointers to make this safer and more effective. The best way to increase overall mobility is to stretch your entire body because all your muscles are connected to each other. Saved by … 3 Strength Exercises That Are Great For Flexibility. u/Antranik. (For tempo fanatics, 2320 tempo.). Saying you’re not flexible enough for YOGA is like saying you’re too dirty to take a BATH. I always remember as soon as I see it. How To Do a Pullup If you can’t even do one. Using the Pike Pushup to do a Handstand Pushup, Part 1, Using the Pike Pushup to do a Handstand Pushup, Part 2 (The Results! /r/bodyweightfitness Routine (Free; Beginners), Bodyweight PPL Split (Free; Intermediate), Minimalistic Upper Body Routine (Free; All Levels), Start with the Forward Reach Test to assess your mobility. Try this 3-minute flexibility routine from Men's Health and you'll build muscle quicker. /r/bodyweightfitness Routine (Free; Beginners), Bodyweight PPL Split (Free; Intermediate), Minimalistic Upper Body Routine (Free; All Levels), Sorry to report that my dearest dog Medax died at, Remember how back in July I hosted the Core Challe, Yesterday I released a #YouTube #video compilation, The crow pose (aka frog stand) is considered the f, #MuscleUp like a #Gymnast with the #GlideKip! ), Many people who think they have a weak lower back often just have extremely weak abs. This could change your toe-touch in a matter of minutes. Part of the series: Advanced Cheerleading; Tips & Techniques. Improve Your Shoulder and Spinal Mobility with these 3 Cat/Cow videos! Why should someone be able to touch their toes with straight legs? 4. A lot of people don’t have the proper movement pattern down. Oh and if you have never done the hip-hinging drills and toe-touch progressions, make sure you do those first to get the proper movement pattern down. Rank. 3. I decided to purchase /u/Antranik's routine after I saw him post the discount code. Don’t be fooled: Why the best performers aren’t automatically the best teachers, Body Image Perceptions and Issues as a YouTuber. If you reach your goals and want more hip flexibility, I have the splits routine as well that are a guide for the splits challenge. Hold for a solid 30-60secs and use a timer, cause 10-20secs might feel like 60secs when it’s painful but the timer never lies. Foot straight (1x90sec) Foot pointing 30deg inward (1x90sec) Foot pointing 30deg outward (1x90sec) Stride Stance Good Morning Well, you're in luck because I have literally hundreds of free resources on how to do that in this post! This program was developed … [Read More], I have three premium flexibility programs that I offer and many of you have been clamoring for a bundle-package, so here it is! Attempting to increase toe-touching ability. Level 3: Do it with a weight in your hands (not pictured) Chest Stretch By Antranik GIF. (FWIW, my favorite foam roller is this one. Hey everybody, my name is Antranik, as you've realized already, this is where you could see videos of me, in action! Then, choose one stretch from the Main section, let’s say Downward Dog and hold it for 3-4 sets, for 30-60seconds. Note: You don’t have to do every single stretch in each section! You only need to spend about 10 seconds to find your true range. Watch Queue Queue Stretch Your Hamstrings and Back. If you have poor hip flexibility, tight hamstrings, shoulders and just want a simple program that will help you to get looser in a gentle, non-painful manner, here it is! Antranik.org. ), Using the Pike Pushup to do a Handstand Pushup, Part 3 (The Finale! When you are done working out, you are quite warm/hot, so it’s nice to stretch immediately after working out. Posted by 3 years ago. It is meant to help increase your overall flexibility so you could touch your toes (and beyond!) A lot of the auxiliary/main stretches are included in this video but in a yoga-class format. Choose whatever feels good or if anything in particular feels tight you want to work on. Forward Fold Shoulder Rinse (30secs) Level 1: Static: Forward Fold with Arms Overhead. It allows me to stretch my lower back and upper back very gently. Try to do that: Stick your ass UP in downward dog. If you have an L-sit, you could skip the V-sit route, go for the Manna, and get a V-sit along the way, since lifting the hips is much harder than lifting the legs. The cool thing about flexibility is that any combination of the stretches above will help you improve your flexibility as long as you consistently work on it a tiny bit every day. This ensures that I am not holding my breath and I am in it for a long enough time. Here is a guide on how you could increase your overall flexibility so you could touch your toes (and beyond!) How to do Bodyweight Rows with Minimal Equipment, The Most Comprehensive Handstand Tutorial, How to make ANY Bodyweight exercise more or less difficult, Progression exercises for static / isometric holds, How to Implement a Steady State Training Cycle, How to do Arm Circles in Opposite Directions (Beginner & Advanced), Progressions for the RTO Support Hold (Update this with newer rings video), Advanced L-sit, V-sit, Manna and Straddle L-sit Progressions, How to Build Strength in the Transition Section of the Muscle Up on the Rings. Also, there is usually no reason to try to make your lumbar spine (lower back) hyper-mobile. Slowly, tip forward from the hips, reaching the hands as far forward as you can. 17 comments . Learn how to properly hinge at the hips to touch your toes. Toe Touching Routine; Antranik’s Splits Routine; 7-minute Flexibility Routine; Premium Flexibility Routine. One way to stretch your hamstrings is with good old toe touching. superfuckingaweso.me. Choose whatever feels good from the Extras section. What is the Hollow Body Position and Why is it Important? I’m a huge fan of self massage by the use of foam rollers and lacrosse balls. You probably did this as a kid but remember, your weight should not be on your NECK, it should be all on your shoulders. Longstanding hamstring muscle tension, do not use this seated forward-bend ( stretch. A very “ complete ” stretch for your entire body because all Muscles... 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Back flexibility Program the beauty of this routine is pretty through and you 'll build quicker! Animation I made on how you could increase your overall flexibility so you could touch your.... And when it finally happened, I was at a point where I could begin intermediate! Extra stretches that feel scrumptious as well an advanced Core and back exercise this! Not jump from stretch to stretch vigorously each time way to the depth of body. ’ re too dirty to take a BATH do pike Pushups with Form... Gently, then breathe out and see if you are able to touch toes... Fall from the auxiliary stretches to target all possible confounding tissues, once for 60secs basically just sure! With this, the spine can not do the standing toe touch progressions featured in Antranik 's toe touching ;. Had been on the floor, pressing your leg down into the ground words of Marley... Only 1-2x a week and adjust the intensity on the floor! my last rest before. 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