how's it going everyone I'm Shelley Ary the CEO of Shelly Flex Athletics and the founder of the most comprehensive online handstand flexibility and contortion coaching program flexed where I help people discover the amazing things they can do with their body that they never dreamed to be possible welcome back to the ultimate Flex a free course on flexibility strength balance and body awareness to jump start your handstand and contortion Journey this is your opportunity to discover the incredible potential you have within you and my hopes are that if find this course to be beneficial for you
that you will be open to talking with us more about how we can continue this journey together in the last video we went over trigger points and muscular dysfunction as well as the role of Agonist versus antagonist muscles in this video we're going to create and test different hypotheses to determine which drills and exercises will be the most effective in helping you to progress as quickly as possible let's first take a look at our forward fold most people when working on their forward fold feel that there's a lot of tension in the hamstrings so they'll
work on stretching the hamstrings as well as maybe do some foam rolling so let's create a hypothesis and test it if I foam roll my hamstrings then it will ease the tension in my hamstrings and I will be able to get deeper into my forward fold go ahead and do some myofascial release on your hamstrings between 30 seconds to 1 minute on each area of tenderness take note of the intensity or discomfort you may be feeling then check your forward fold and document your results pause this video and go ahead and do that now so
whether you noticed a huge difference a slight difference or no difference at all now we have data which is huge it's just another piece to the puzzle narrowing down what the underlying issue is that is causing you to be tight or unstable is going to take a lot of trial and error but at least this information will put us on the right track now I'm willing to bet that the majority of of you might be a bit frustrated like WTF Shelly I didn't notice a difference at all whereas a few of you might be blown
away with the relief that you experienced well either way not to worry I still have a few tricks up my sleeve taking what we now know about Agonist and antagonist muscles Let's test a different hypothesis if I do myofascial release on my quadrics The Agonist muscle during a forward fold then my hamstrings will be able to lengthen more effectively and therefore my forward fold will improve go ahead and take another 30 seconds to a minute on each tender spot you find when rolling out your quads you may find this to be super intense continue to
roll out very very slowly bending and straightening that back leg after doing each leg test your forward fold again document your data pause this video now so now let's go through the same process for our pancake stretch first let's go ahead and create our hypothesis if I foam roll my groin then I'll be able to get further in my pancake stretch let's go through the same process again roll for 30 seconds to a minute on each tender spot then try your pancake stretch again and document it go ahead and pause the video now after documenting
your results let's go after The Agonist muscle your glute me or your abductors create your hypothesis roll for 30 seconds to 1 minute on both sides try your pancake again take photos document your results pause the video go ahead and do that now finally let's take a look at the shoulders hypothesize roll the lats stretch document do the same process with your chest do the same thing with your deltoids take pictures and document doent your results for each exercise pause this video and do that now okay great so basically you can continue to rinse and
repeat with basically any area of your body however like I had said this is only a piece of the puzzle there's still a lot of factors that go into your Mobility training and remember your muscles don't just randomly get tight and develop trigger points for no reason right they're tight because they're trying to stabilize in order to prevent injury so basically the foam rolling and trigger point release is often just treating the symptom not the underlying problem so the next video is a vital component to your success without this next step most of the results
you just experienced from these exercises will only be temporary but not to worry I got you I'll see you in the next video
