hello there and welcome back to the ultimate Flex a free flexibility strength balance and body awareness course brought to you by Shelley Flex Athletics I'm Shelly Airy and through my online handstand flexibility and contortion coaching program Flex Ed I help people achieve skills they never dream to be possible the purpose of this free training is to open your eyes to how utterly amazing your body really is I want to help you build an indestructible Foundation that will set the stage for you being able to do anything you want with your body and to feel awesome
while doing it I want you to have confidence in yourself the type of confidence that comes from building a strong healthy fully capable body that can handle anything this free course also provides you with a chance to get to know me my coaching style and the methods I use to help my students experience massive results and hopefully when you're ready to crush your goals and set your progress into overdrive we can have a conversation on how we can work together to get you there in the last video we dug deeper into why your movement journey
is so important to you and perhaps you discovered a thing or two that will help to contribute to your success now we're going to start by collecting some data and establishing your Baseline for your Mobility so that we can ultimately determine the areas we need to focus on in order to elicit the best results I personally like to be as efficient and effective as possible with my training so that I can get the biggest bang for my buck so rather than scouring the internet for video tutorials trying to implement a thousand different exercises feeling overwhelmed
and lost and then winding up not doing anything at all let's instead approach this a bit more scientifically after doing a light warm-up we will document your starting point by testing your current range of motion for each position you will record how and where you felt tension or discomfort rate it on a scale from 1 to 10 with 10 being the most painful intense uncomfortable thing you've ever felt to one being there's no discomfort tension or even sensation at all then we will Implement different drills and exercises and then try the positions again to see
if there's any Improvement this will really help you to determine which drills and exercises are best to fit your specific needs and will ensure that you're training effectively now let's take note of a few things you'll want to make sure you do so that you get accurate data make sure you have your camera set up the same way for each position as different angles can skew your results other factors to consider that may impact your results are the time of day I tend to be much more flexible in the evenings rather than in the morning
your warm up before you stretch if you want to have consistent results make sure that you're doing the same warm-up each time and even your nutrition and how hydrated you are plays a role in your Mobility now just a disclaimer similarly to trying to diagnose yourself through WebMD rather than going to see a doctor because I'm not there personally to assess your particular situation or evaluate your unique needs and recommend the best drills and exercises for you specifically this process can be quite tedious when doing it on your own so the goal here is to
Simply give you more data to set you in the right direction towards identifying areas that need more attention as well as which types of exercises are effective for your body then we can use this data to guide you throughout your journey whether that's working more closely with me to get you there or not either way the data is critical for you so don't whiz past this alright so let's go ahead and get started with a quick warm-up you're going to jumping jacks just getting your body moving I don't want you to pull anything like it's
not going to be a very long warm up okay we're gonna do some high knees getting those knees up and some butt kickers pointing Your Knees Down to the floor bringing your heels towards your butt and we're going to do some squats stinking your butt down squeezing your butt at the top sending your hips back squeeze pushing those knees out to the side a few more okay we're gonna do some lunges you're gonna step backwards lunge kick the leg forward keeping your hips nice and square so not letting this hip lift up when you kick
and the other side doing some shoulder circles backwards opening up in your chest incorporate your whole body okay we'll do some head circles keeping the shoulders down and one arm across again not lifting that shoulder up but keeping your shoulders down switch the other side shoulders stay down and one arm up and over stretching through the tricep try not to let your back arch here pulling the ribs in tucking the hips under lifting your chin up and to the other side same thing pulling those ribs in lifting your chin up tucking the hips under and
then hug and clap your alternating which arm is on top okay so that was just a super super quick warm-up now what we're going to do is we're going to test three different ranges of motion so first we want to check um your hamstring Mobility so you're going to be doing a forward fold legs are together legs are all the way straight sending your hips backwards you're going to be bending forward make sure that you have your camera set up at one spot that you you know maybe document where you are in the room um
so that when you test this later you can set your camera up exactly the same way so you can get accurate results legs are together sending those hips backwards bending forward as far as you can dropping your head down will hold here for like five seconds exhale see if you can sink a little bit lower three two one okay then you want to go and document where did you feel that stretch did you feel it really tight in the hamstrings did you feel it in your lower back did you feel like your knees were trying
to bend what kind of sense did it just feel stuck what kind of Sensations were you feeling you want to make sure you document all of those things so when we go back and test it later you can get more accurate results as to like which exercises were helping you next we're going to do a pancake or a straddle stretch so you might want to take a video or a picture of this both from the side and from the front um but what you want to do you're going to be sitting you're going to squeeze
your glute need and pull your legs as wide as you can into your strap okay so this is going to be your pancake stretch now you're going to start to reach forward again you don't want to be rounding in that lower back you want to try to flatten out as much as you can and try to reach forward in this stretch so again documenting it from the sides and then again if you want to document it from the front squeezing your butt notice here where you feeling tension is it like on the inside of your
legs is it in the back of your hips When You Reach forward are you like totally stuck like this and you can't seem to turn your hips under where are you feeling this is just like a really intense stretch um but trying to document all of those different things so again once we incorporate some different exercises you can see the differences there to test your shoulder Mobility so you want an elevated surface again set up your camera make sure that you're using the same surface each time you test this you're going to be on your
knees Reaching Your Arms forward hands are on the elevated surface and you're going to let your ribs flare you're pushing your chest down and down to the floor really reaching Sinking Deep into the stretch and then what you want to do lift your chin and you're going to pull your ribs in so by pulling your ribs in it kind of takes your thoracic spine out of the equation and we're really only looking at your shoulder Mobility lifting your chin just slightly go ahead and document this position where are you feeling this tension are you feeling
it a lot in your lat are you feeling it in your chest does it like pinch or something up here where are you feeling limiting um factors and how intense is the stretch now that we've established your Baseline for your forward fold pancake stretch and shoulder mobility in the next video we're going to take a look at how stability plays a huge role in improving your Mobility I'll see you in the next video
