The ONLY 3 Stretches You Need for Better Flexibility 

FINALLY someone showing the movements with a not flexible person. Thank you so much lady, helped me a lot to understand.

0:30 first stretch (front of the body, thighs, sole of the feet) hold for 20-30 seconds each leg 2:45 second stretch (back of the body, hamstrings, ankles) alternate between low squat and forward fold pausing in each position for 60 seconds 5:02 third stretch (sideways stretch, inner thighs, open upper body, shoulders) hold 30 seconds each side

Honestly, this is a really good video. No bullshit, straight to the main information, very pedagogue, giving also an example with someone having less flexibility (and also in my case as a man). After many injuries while doing sport i had to take almost 2 years of rest. Adding also the daily routine of being sat behind a desk for work wasn't helping either. Just after a week, i see small improvements that's very encouraging. Thank a lot, i mean it !

Today I found this video and I had no idea how stiff I was till holding myself up was a task all in its self. Great video. I feel better and hurt at the same time 😅

I've tried a lot of stretch routines, and I can definitely tell that this one's the most helpful one I've ever tried. Thanks a lot. The second stretch was the absolute game changer, relieved my back pain in a span of seconds. This was really helpful.

RU-vid clearly knew that I needed help with my stretches and recommended your channel to me! I'm saved!

The first one didn’t do a whole lot for me but then I tried the second one and my legs were popping for the whole entire minute that I was doing it and afterwards my legs felt like heaven. Thank you so much this was incredible

As a non-native speaker I thank you for not speaking too fast. In addition, it is so obvious that you love what you are doing, which encourages me to try it out myself. And last but not least I love your accent. Keep going, you are an inspiration.

this might be the only video that is perfectly timed, explained without unnecessary talk. Will definitely try these and update one day

Holy mother of fascia! The first stretch of the plantar fascia is a complete and utter game changer. You are so right about it making me go deeper in to the 2nd and 3rd stretches and what a relief these, golden three musketeers of stretches, gave my lower back and hips. I have had morning pains coming from this part of my body, for the better part of 28 years now, which have hampered pretty much everything else that I do in life. Thank you, thank you, thank you for these! Now, that we have gotten my gratitude squared away, let me tell you this, all aspiring RU-vidrs, instructors, teachers, etc. THIS VIDEO is the gold standard of how to convey information to people, especially in this day and age, with most people having the attention span of 2-year-old. Why? Asking why is correct my friends! Because I need not only help in learning WHAT to do, but also WHY it will help me. This is why I got really motivated to try these stretches and they are from this moment on, in my morning routine. Expanding a bit, they also cover off any possible misinterpretations with the cut-in-scenes that are topped off with a dash of humour, which also makes it more memorable for me. Finally they do it time efficiently, not going too slow or too fast. Just brilliant!! Liked, subscribed, and enabled bell for all videos 🙏👏

Been doing for 3 weeks so far no luck. How long will it take to see a difference?

This has the be the best, most concise, and informative stretching tutorial on youtube. Three quick stretches, that really work and you feel every one of the muscles listed being stretched. You explain which muscles for each stretch, what some of their benefits and uses are and lastly you did everything within 6 minutes

This video is great. It is calming and explains the why and what the stretch is used for. I tried the first one and failed miserably as expected as I've known for a while my flexibility is terrible. Now I just need to keep trying these and hopefully improve or just have fun failing like I did today.

Stiff lower back for over a year tried all the strerches and exercises i could find.but still had it. That middle toe touch variation has done it for me. Thank you! I really appreciate your time and effort. Had a couple of injuries from the stiffeness in the winter and literally couldn't move some mornings. Now im stiff free THANKYOU!

Thank you so much! Since I became a mom, I have neglecting my flexibility for 4 years now... I was so demotivated and on the point of giving up. This video will definitely help me!!

Wow, these are really great stretches. Even though i love to work out i am a really lazy person so doing tons of different stretches on top of my workout always felt tedious while i at the same time worried to have left out some parts which made stretching not only annyoing but unsatisfying. These 3 stretches really make you feel all of the body parts which feels quite satisfying. So thanks for this video. Sometimes the youtube algorythm really digs up pure gold.

Hi Liv! THANK YOU ever so much for showing us these 3 stretches. They're REALLY great. Is there any chance you could kindly create a 3-5 minute follow along version of them for people to do during their lunch or coffee break? I think you'd get a LOT of views. 🙏🙏🙏🙏🙏🙏🙏 Mattx

Exceptionally efficient! The detailed explanations are brilliant. Questions are anticipated even before they enter one's mind! The organization with the time labeled transcript is unlike anything I've seen on RU-vid. And the dog is delightful too!!

Thank you for spreading positivity and joy with your posts!

Literally did this once already saw improvement can sit up straight in staff pose now! Can’t wait to see after I’ve done it consistently for a few weeks/months!

Watched it, tried it, felt it and loved it. Definitely will include this into my stretch routine! Big thanks!

Your posts are a constant reminder to focus on the good things in life!

This is amazing, it is the stretching equivalent of a total body workout in the gym! I tried your linked video at the end and saw an instant extra 30 degrees or so on my hamstring stretch, thank you!

Doing yoga always makes one feel refreshed and energetic.

This video is pure gold. They say the mark of genius is making complicated things as simple as possible, but not simpler. I'd say that's what you've done here. Bravo! 👏 Between this video and your nerve glide videos, I'm really looking forward to some new flexibility gains. Thank you so much for sharing your expertise...and British charm!

You Don’t stop when you are tired , stop when you are done.

I have a feeling this is going to be my new favourite channel🙏🏼 Extremely well explained and informative.. Subscribed!

You popped up randomly. I’m glad you did. Thank you! I’m so stiff because of caregiving, work, and not taking care of myself. 💜💜

Before I follow one of my dvd workouts, I stretch even before the warmup routine on the dvd workout. -During my "pre warmup routine", I already do stretch #2 that you described! That's such a great stretch. And I'm looking forward to adding the other two stretches that you recommended. (And performing them in the correct order.) Thanks for another great video!

Love how your posts always leave me feeling motivated and inspired!

As someone approaching 70 I am not sure I am the audience for this, but this was so well done that I just had to say so. The graphics and explanation were spot on. I might just have to give it a go and see how I can do.

Been working out, lifting weights etc. for 10 years on and off. Never really paid attention to flexibility and now regret I didn't start with it sooner. Started to get a stiff back and some IT band pain. After stretching regularly for weeks I'm feeling a lot better and your videos helped a lot! Younger people who first start off at the gym should really learn the benefit of having good flexibility so that they can incorporate that into their training schedule for best results. The workout also feels better with good mobility

Wow wow and wow thank you so much I can't put into words just how much just listening to you and watching you makes me feel. I have F. N. D which is not only very painful but affects my balance and everyday movements and have been trying to find away of helping myself and new that if I could strech my body each day it would help me be mobile for longer as I don't want to be in a wheelchair so upwards and onwards I well do this each day and look to see if you have more on RU-vid for me to learn 🙏❤️

Hi, you just got washed into my suggested videos, and I'm very happy about that! 🤩 It's not the first time I'm hearing about the importance of building strength and flexibility - coming from a few years of Pilates and having started bouldering in January. I love the stretches you're presenting here and it's so good you're giving some background info - understanding a bit of anatomy and physiology is so helpful for doing streches right. Thanks a lot and keep it up!

This channel is under rated.

This just stretched out a tight knot in my lower back I have been trying to get out for the last month. Such relief I had to return to give thanks.

This is one of the best videos I've ever seen

Very good. I am 69 and have been doing yoga locally for a couple of years now. Our instructor (yogi) is great but I struggle with the energy of the universe and associated side-tracking that goes along with yoga. Your straight-forward approach is very refreshing but in defence of our yoga sessions you might consider an overlay stressing the importance of correct breathing? Very good.

The most informative and helpful stretching video I’ve ever seen. Very good. Thank you.

I've been adding these to my other stretches to become more flexible & within just 3 week, I can finally touch my toes! Before, I'd be irritatingly close but now I can with ease!

Do you have a suggestion for replacing the first stretch for someone who is too overweight to do it safely? I tried getting into position, but I reach the limit of how much my wrists can hold up before I begin to feel any sort of stretch. Once I gain some strength, this should get better-I hope-but I'm just getting started!

The way I struggled hard to do these made me realise how much I needed to do them.

oh, excercise explained in clear way, where i get more in depth explanation but without throwing thousand terms i will have no reference to? Subbed before getting to 2 minute mark, this looks great

Omg. I can’t even do the first one 🤦🏻‍♂️

I'm not flexible but I'll start doing this once a day. Hopefully it doesn't take long to see results. Great video and explanation! I also saw the video recommended at the end and it looks like I do have a sciatic nerve tension. Thank you for the information on how to solve the issue!

You are a delightful person to listen to and learn from. Great stretches! I do 2 of these stretches regularly but not the crab/bridge looking one. I will definitely incorporate that one because I see it stretching my feet and quads better.

Im 6ft and 120kg... this is not for the beginners or overweight. I am a stiff, no flex what so ever. But i will do my best to mimic these as i did feel those targeted muscles being stretched. Absolutely loving the videos and the info.

This has been fairly helpful. Been doing my best for a couple weeks. First stretch: still strains me, especially around my upper arms, but I think I'm improving. Not sure how to actually check if I'm getting more flexible with this one. Second stretch: the stretch is starting to work my back more and not just the hamstrings. Genuinely shocked me how fast I improved. I could barely get past my knees at the start, and I'm getting close to completely straightening my legs now. Third stretch: so, I have ADHD, so once I started having to keep track of multiple separate body movements it kinda lost me. Not able to do this, mostly because once you start adding two body movements and segue into more I lose track of how to control my body movements. Going to be hard to figure this out without someone guiding me in person. Guess that's why the first two are so perfect and easy for me: they're just one simple movement. Guess I'll just hope the first two are good enough for decent stretching for now. Update: First one is feeling easier, second one has been getting a biiiit easier but I think I may have been doing it wrong and will be adjusting today. Third one is still a mystery, but I'm going from "Okay, watching as I do the stretch, now my arms and legs are occupied and I can't look at anything anymore and she's adding movements I can't follow." to "Watch the video once per stretching session and see if I can't adjust bit by bit each day."

Hello fitness enthusiasts! As a fitness specialist, I know that a strong chest not only boosts confidence but also improves overall performance. Your video showcases excellent techniques for chest hypertrophy. To reach your full potential, I recommend incorporating compound exercises into your routine.

Aha, thank you for including the facia explanation for the first stretch! I was confused as to why I couldn't feel any effect during that first stretch. I have a connective tissue disorder, so that explains that... I had no idea other people were able to stretch their facia!

Hamstring stretching cured my lower back pain. I am fit, runner, well developed posterior chain. When I have this back pain (it happens only sporadically) my pelvis goes into posterior rotation and the back muscles get all confused and spastic, which is very painful. Shortened hamstrings is something I completely overlooked and it turned out to be the key to solving the problem. I was never big on stretching (practically none at all) but from no on that has changed. I also do calisthenics and the ability to compress the body is key for many exercises. Thanks for the video, much enjoyed. You are a good teacher.

Thank you so much. I really needed it as a footballer. ❤

My first time here! So glad because I was in need of this. Tried it and so many bones cracking😅🤣🤣. I’ll be back, thank you👌🏾🙏🏾🙏🏾🙏🏾

Good tips. I went from being a limber young man to an old stiff because I stopped doing it. Stretching is more important that all the BS about washboard abs, big shoulders and whatnot.🤒

Dear teacher, I really like your teaching style. I would like to ask you a question: My right hand bowl has been injured for over two years, and the doctor has given me a protective sheath for my wrist and palm to help me recover. I feel much better now, but sometimes when I want to do yoga, I feel some pain when my palms are on the ground. I'm not sure if I should also wear a wrist brace when doing yoga. I think wearing a protective sheath will hinder blood circulation during exercise. Do you have any opinions of it? Thank you!

Great content, excellent communication. Thrilled to see fascia getting a mention. Foot release is a real gamechanger

Absolutely spot on. I've been doing a fairly standard set of stretches as part of my Thai Boxing workouts, recently training almost every day, twice a day and my flexibility hasn't improved even a cm. These three stretches were totally out of my comfort zone, I could barely do the first one and the third one was very challenging as I have rotated and compressed shoulder joints (30years of Muay Thai keeping my shoulders rolled forwards I guess). For me, being very active but also carrying considerable weight at 105kg, these were taxing stretches. However, after the very first attempt (just now) I can already feel the aches and pain in my back from being in bed, loosening and easing off. Great advice. Well explained, Obvious thorough knowledge. THANK YOU. (and you clearly enjoy teaching/helping). 😊

Great stretches! Thank you. Consider letting your head hang when doing the hamstring 'bent over' stretch to relax the back of the neck. (A pointer from contemporary dance class) . G Ire

Thank you Dr A. Love this quick kick-start to my day. Thank you for all your excellent content! So glad I am part of the FFP community 🙏💪

I did all of these every day and man my leg reaches my head thanks for the information it’s like you were my sensei ❤❤❤

Thanks! I've been trying to find a new and better way to stretch my hamstrings and this really feels like it is just that.

Excellent video. Thank you RU-vid gods for recommending. New subscriber. 😊

You know you are not flexible when you scream in horror as she does that! 1:07

You are a gift to humanity

I'm in trouble then. I can't do the first two. My knees do not have the range of motion to come even close to either of those things.

I love your style of teaching. Super clear, positive, and helpful. I will subscribe :)

Thanks , i need this for dance as i quit for a year, this will help so much!!!

You're a really effective teacher. Much appreciated!

YOOOO THAT FIRST STRETCH OMG!! ❤

I’m a major procrastinator, my cheer camp got postponed, so now, I’m sitting on the floor, doing these stretches hoping for the best because I’m sick of being embarrassed about my flexibility lol

Great tips. I am a chef and I stand most of the day. I normally end my day with legs and back pain....what streatch routine you recommend?

This is excellent! Perfectly put! Gonna start on these now

Hi are there any start to finish progressions for these moves? I am forwarding through the dialogue to get to the movements and would love to follow each movement consecutively

Wow this video really helped me❤

Great video! I get so upset when I see other trainers telling people they should never touch their toes or squat when I reality we do these movements all...day....long!! I've started adding videos to my channel that offer people this insight as well! I love how your videos are edited. I'm relatively new to RU-vid but growing and would love to have better editing like you have. Cheers! Glad I found your channel!

Let me cook y’all😈

Finally found something what I wanted.

Could you please consider making a short version of this video with only the movements (by editing out the explanations), so one can just do the stretches in real-time (no hoping from time-stamp to time-stamp)?

This is the video I didn’t know I needed. Thank you.

It works very well. Thank you

Could you provide some research confirming the impact of feet fascia to full body streach? I would like to read more about it :)

Perfect I'm adding this to my training, thanks so much 👍

If I could do the first stretch- I wouldn’t need this video. This clearly is for someone with an already incredible level of flexibility

Feels pretty good. Thanks!

Does anyone know if these stretches are ok to do if you have osteoporosis. Thanks for feedback 😊

The first stretch was extremely easy for me, the second was the hardest lol. But i think i just need to be consistent

Awesome video! I'm 15 and i can't remember the last time i reached the floor with my palms!

Before this video I was at least the length of my hands away from touching my feet and after doing the second stretch I could actually touch my toes! I was astonished because I haven't touched my toes in like 2 years

I have tons do tightness when running even though I'm more flexible than most runners, which means I can touch my toes 😂. Gonna give this a go and see if it helps.

What a gem! Thanks!

Hi, I'm sending many thanks as you've spending time doing this great video. Very informatic and realistic. I'll try it. I'm new to yoga and trying to do these stretching positions, very challenging. I've liked and subscribed. Make more vids like this plz. Have a nice day!

Congrats on the viral video! How often should I do these 3? Should I do multiple sets of each stretch a few days a week? One set of each every day? What do you recommend

this really helps me out

I am sorry but where did you got these socks? They are absolutely splendid!

I've been having foot problems this past two months. Specifically the right foot. I'd get up and be so stiff I'd limp for twenty feet. I actually thought I was having left hip problems...oh ya everything it seized up lol, but I massaged my feet after work on Saturday and the different was night and day. And then I see this video and you mention stretching the outside of your feet. (I didn't even google any of it). I'm going to do these stretches right now.

So glad I came across your channel.

Thanks very much 🥰

Ohhhh my god thought I was semi-flexible until trying these! The first one is okay without the second step of pushing the knee down, but the second one I just cannot do without making my legs super wide and feet pushed far out. The third I keep falling over when trying the hand. Are there any easier stretches to build up to these?

You can also relax your fascia by rolling a tennis ball underneath your feet for a few minutes. Try to touch your toes before you do it, then try again after you've rolled the ball under both feet, you should see quite a difference.

Thats what i am looking for,.. Ty for share (i will try ,..)