Saved by Johnny 3000. Learn how to properly hinge at the hips to touch your toes. 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. What will undoubtedly happen is that you will be happy that you could do it, and you may do a happy dance, but then you will probably set a new goal, such as putting the palms flat on the floor in front of you.. or decide you want to go for the front splits. Using the Pike Pushup to do a Handstand Pushup, Part 1, Using the Pike Pushup to do a Handstand Pushup, Part 2 (The Results! Attempting to increase toe-touching ability. To see how the same toe-touch progression helps a lay person, watch this. You shouldn’t be directly stretching your lower back for extended periods of time. One way to stretch your hamstrings is with good old toe touching. Many people who think they have a tight lower back actually have tight hips along with tight hamstrings and hip flexors/quads which all connect to the hips. 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. ), Using the Pike Pushup to do a Handstand Pushup, Part 3 (The Finale! Saved from antranik.org. 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. Our 30-day Toe-Touching Challenge is over! It saves time, it’s efficient and it’s safer that way cause you don’t have to worry about warming up. ), How to use a Lacrosse Ball for Self Massage with Antranik. Liked it? 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). 1. share. Choose whatever feels good from the Extras section. This ensures that I am not holding my breath and I am in it for a long enough time. The toe-touching technique you employ determines exactly which parts of your body will benefit. The following routines are much more in-depth and thorough than the free ones above. Lie on your back (on the floor!) Posted by. 19 Straddle Stretches To Increase Leg Flexibility. It felt great the first time I did it. Fitness Index - Antranik.org. Hit the entirety of your abs (and work up a serious sweat) with this weighted move, which takes traditional toe-touches to a whole new level. Aljaz Skorjanec, 30, from Slovenia, who is best known for his appearances on Strictly, reveals he took his mother's favourite saying to heart. Then, choose one stretch from the Main section, let’s say Downward Dog and hold it for 3-4 sets, for 30-60seconds. But I feel like my lower back is tight, how do I relax it if I shouldn’t directly stretch it? This is typically reserved for more advanced trainees and for very specific goals. 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. Do whatever else you have time for after. It is meant to help increase your overall flexibility so you could touch your toes (and beyond!) 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). Antranik’s Splits Routine. 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. (Surprise! You probably did this as a kid but remember, your weight should not be on your NECK, it should be all on your shoulders. Flexibility takes time and effort; just look at the progress pics in this sub. 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! Here is the Toe Touching Routine for the 30-day challenge! Down-dog is a very “complete” stretch for your entire back body and legs all at once. 12. There are a few pointers to make this safer and more effective. Saved from antranik.org. Triple Extension Y-Reach Illustration: Oliver Baker. Here is a guide on how you could increase your overall flexibility so you could touch your toes (and beyond!) In this day and age most people are working from home and struggling to find the balance between stagnation and moving to stay fit. u/Antranik. 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. /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. Bon, alors allons-y. With some amount of bouncing, I can touch my toes, but it's never right away and never not somewhat painful in my hamstrings. However, don’t use any external load when you begin. It allows me to stretch my lower back and upper back very gently. In this … [Read More], when you sign up for our newsletter today. I do it at the start of every morning. I know I didn’t. About Antranik. How to Maintain and Repair Vibram FiveFingers, Antranik’s Work From Home Fitness Program, Shoulder & Upper Back Flexibility Program. 11 Stretches To Lengthen The Hamstrings. Learn to chill in “child’s pose.” It’s a restorative forward bend. Saved by Meilo Health & Wellness. Try to do that: Stick your ass UP in downward dog. So basically just make sure you hit the recommended time for the stretch. I had been on the recommended routine for a four-week stretch since my last rest week before transitioning. ), Many people who think they have a weak lower back often just have extremely weak abs. You inspire us!!! I started doing u/antranik 's toe touching routine a couple days ago because I really want to be able to touch my toes. This could change your toe-touch in a matter of minutes. This is to measure your baseline level of mobility. level 2. Put a blanket underneath your shoulders to let your head drop down and your neck won’t get crunched. How do I pull up my chest all the way to the bar? Yoga is one of the best things that have come into my life. 10 BEST Exercises with a Gym Ball - Duration: 3:05. Your range is affected by the combination of the mobility of your nerves, spine, hips and the flexibility of your hamstrings and calves. Need help? Free Flexibility Routines. Rank. Thanks for subscribing! Saying you’re not flexible enough for YOGA is like saying you’re too dirty to take a BATH. Antranik - s Divise de routine. In both the L/V, the shoulder blades are usually protracted some. Précédent Suivant. The legs are considered accessory in this routine. Get in touch with what it is you need, where it is you are tight and work on those challenging areas. Level 3: Do it with a weight in your hands (not pictured) Chest Stretch By Antranik GIF. Those are stretches that often stretch the lower back too much for a beginner. Toe Touching Routine. Simple Active Flexibility Test: While standing, raise one leg up to 90 degrees. The Benefits of Outdoor Training, the Role of Play, and Environmental Complexity, Playing with Horizontal Skill Development versus constantly muscling through vertically, Conquering My Fear of Heights I Didn’t Even Know I Had. 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. Why should someone be able to touch their toes with straight legs? superfuckingaweso.me. A lot of people don’t have the proper movement pattern down. Below is an animation I made of the Cat/Cow, an extremely therapeutic spinal mobilization that most yoga classes start with. 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. And yes, tight hamstrings hurt like a mofo. Stretch hamstrings & the lower back with the Standing Toe Touch Stretch. Tip. I'm a 24 y/o female and I couldn't touch my toes either, but started stretching every.single.time I went to the gym or was doing a workout (which varied between 2-6 times a week). Toe Touching Routine; Antranik’s Splits Routine; 7-minute Flexibility Routine; Premium Flexibility 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 Are you going to integrate ballistic stretching into your routine? (Learn the. Watch Queue Queue Queue 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. And if you are sitting, here’s a video I made on how to sit with a flat back in 5 seconds. u/Antranik. It’s easy to measure and assesses the general flexibility of your body with the forward reach test. Image courtesy: Bhavani Pinisetti “Do you know that even studies have indicated that actively focusing on touching the toes for 30 seconds or 1 minute a day is enough to lengthen hamstring muscles in 4 weeks? Squat down, keeping your knees behind your toes, and elongate your spine as you reach your hands up and forward. Saved from antranik.org. However, with that said, you don’t need to stretch vigorously each time. A lot of people are stuck indoors and can't go to their gyms due to the coronavirus pandemic and are now searching for ways to workout at home. This post is meant to be a guide to help you touch your toes (and beyond) in 30 days or less. Antranik’s Rings Oriented Bodyweight Training Routine Gymnastic rings are the best way to develop upper body strength using only your bodyweight. It shows that you are hardly active in your daily routine. 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. 3 Strength Exercises That Are Great For Flexibility. People of different flexibility levels will find different stretches that work for them. It’s a 5 minute corrective sequence that stops your nervous system from putting the brakes on during the toe touch and limiting your range. Note: You don’t have to do every single stretch in each section! Half padahastasana. A lot of the auxiliary/main stretches are included in this video but in a yoga-class format. Reclined Big Toe. (An advanced L-sit is also an L-sit with shoulder retraction.) This video is unavailable. Get Strong and Flexible at Home! 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! They’ll thank you. References: Journal of Strength and Conditioning Research, Issue: Volume 30(11), November 2016, p … Enjoy the feeling of the stretches. Hold it for 3-4 sets of 30-60seconds (5-10 breaths). Here is a guide on how you could increase your overall flexibility so you could touch your toes (and beyond!) Pick ONE stretch you find effective from each section and perform for 1 set of 60secs (or 10 breaths). Antranik.org. On a more serious note: try Antranik's toe touching routine. Toe Touching Routine. Nevertheless, a basic lower body routine could look like this: Start with a short warm-up. 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. 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. for comfort, NOW! Just make sure you are still doing the daily stretches and using the same techniques in the daily routine below. I did the couch stretch like it says for beginners, with my knee a few inches from the wall and holding onto a chair for balance. Thanks for subscribing! First, to release longstanding hamstring muscle tension, don't bounce. My rings program provides detailed progressions for building strength, learning dozens of fun skills, and a good mix of mobility & prehab accessory exercises that keep you feeling great! I’m a little short on time, what should I focus on? ), Fun Day at Muscle Beach! Toe Touching Routine. Forward Fold Shoulder Rinse (30secs) Level 1: Static: Forward Fold with Arms Overhead. The spine can only be stable if the hips are mobile. I decided to purchase /u/Antranik's routine after I saw him post the discount code. Just wondering if there’s an upper body equivalent I can strive toward as my thoracic and shoulder flexibility are also not very good. How comforting is your “break” room at work? Sets of 30-60seconds are needed for it to be effective. (For tempo fanatics, 2320 tempo.). Choose whatever feels good or if anything in particular feels tight you want to work on. The reason there is so much variety is because some stretches may feel incredibly effective for one person and another may feel nothing from it. Hold onto something so you dont fall. 5. In fact, it is recommended that you stretch with maximum intensity only 1-2x a week and adjust the intensity on the other days. 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. This is optional but highly recommended. Improve Your Shoulder and Spinal Mobility with these 3 Cat/Cow videos! Breathe in it for a few minutes. : Exercises & Stretching - Duration: 1:56. eHowFitness 18,675 views. I always remember as soon as I see it. Meta Discussion. How to Self Massage your Masseter (Jaw) Muscle! 2. How could I program this in with my workout? Newbie August is Hip Flexor Month on r/flexibility. 248. Toe Touching Routine. And last but not least, you could safely increase the mobility of your back with jefferson curls. Part of the series: Advanced Cheerleading; Tips & Techniques. superfuckingaweso.me. Other reasons to work on flexibility? (In the words of Bob Marley: “Now you get, what you want, now do you want more? Fitness Index - Antranik.org. Weighted toe-touches. Steve Prezant / Getty Images. Extend one leg on the floor, pressing your leg down into the ground. The best way to increase overall mobility is to stretch your entire body because all your muscles are connected to each other. How to Setup a Slackline (1-inch primitive line with carabiners), The Floreio Project: Combining Floreio Movements, MobilityWOD videos organized by muscle, body part and exercise, The best damn Acro-Yoga videos for beginners, My Shoulder & Upper Back Flexibility Program, Take Your Flexibility and Yoga Practice To The Next Level, Shoulder Roll Progressions for Increasing Scapular Mobility. 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. .. Tip: If you work at a desk, get up every half hour and choose one of these stretches. Don’t be fooled: Why the best performers aren’t automatically the best teachers, Body Image Perceptions and Issues as a YouTuber. Yes. 5 years ago. However, after doing the recommended routine for six months, I was at a point where I could begin the intermediate routine. My Easy Hamstrings Flexibility Program Day 3 of the routine is “accessory and skill” day where you focus on accessory exercises and spend more time on skills if you wish to. For more info read: What’s in a toe-touch by Gary Cook and watch this video clip about toe-touching. Countless hours of work have been poured into creating each and everyone and they are updated regularly: 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! I made a 35 minute yoga video complete with a warm up and it ends with lots of deep release for your glutes and hamstrings and more. I use them daily. 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. Foot straight (1x90sec) Foot pointing 30deg inward (1x90sec) Foot pointing 30deg outward (1x90sec) Stride Stance Good Morning Posted by 3 years ago. “An inability to cleanly touch the toes could be due to generalized stiffness and most likely also a movement dysfunction. save hide report. 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! What works for me is to stay in a stretch for 10 breaths. Take a second to support Antranik on Patreon! The beauty of this routine is that the 3 exercises can be done with weight/load. . 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!). For 10+ years I wanted to touch my toes but never stretched enough to actually make it happen. Watch Queue Queue. Saved by … Posted by. Gymnastics Rings, Slacklining, Acro Yoga, ‘Beyond the L-sit’ (L-sit, V-sit, Straddle L, RTO Straddle L and more!). Feb 18, 2015 - Why settle for just touching your toes, when you could just go for the gold and get the splits together with me! Nice! What Do Toe-Touching Exercises Do for You? Make sure to keep your hip grounded on the floor. Then, move onto the main stretch section that target the hamstrings and do it for 3-4 sets of 30-60secs. 5 years ago. If you do a stretch for 3-5 sets of 30-60seconds, you’ve pretty much hit the neurological limits for the day! is like saying you’re too dirty to take a shower.”, “Adjust your mode of transportation by the scale you want to experience the world at”, In this day and age most people are working from home and struggling to find the balance between stagnation and moving to stay fit. This routine consists of seven dynamic stretches designed to prepare you for an effective swim workout. Here is a guide on how you could increase your overall flexibility so you could touch your toes (and beyond!) Feb 18, 2015 - Why settle for just touching your toes, when you could just go for the gold and get the splits together with me! The, Follow Along Video of the Couch Stretch by Antranik/Lachlan, Kit Laughlin’s Unilateral, Bent-Leg Hamstring Stretch, Supine Straight Leg Hamstring Stretch with Strap, Right hand behind you, tilt neck toward left, Standing Forward Bend with Shoulder Rinse, Give yourself a face and head self massage, Sun Salutations stretch your body quite well, Antranik’s Work From Home Fitness Program, Shoulder & Upper Back Flexibility Program. Sit up tall and make sure that your knees stay straight. Please check your email for special offer. Do not jump from stretch to stretch without holding it enough. 2:36. Check in here, show us how you've changed and BE PROUD OF YOUR PROGRESS! 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. Close. Sit with your feet flexed against a step or small box. 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. Watch Queue Queue Stretch Your Hamstrings and Back. (Not everybody wants to be a contortionist.). (If you're in the Splits Challenge, check in as well as we are 1/3rd of the way through!) Is there a video I could just follow along and get fairly flexible with? 23. 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. It requires a lot of time and dedication, but imo all stretches do :). Saved from antranik.org. 17 comments . I’m currently doing Antranik’s toe touching routine with a goal of putting my palms on the floor. Close. Get a tennis ball or lacrosse ball and roll your sitting bones over it. Moderator of r/flexibility Archived. A: I can ’ t need to spend about 10 seconds to your... 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Neck won ’ t motivate myself to workout, what should I focus on a more serious note try. My last rest week before transitioning you are sitting, here ’ s asking... You begin ], when you begin and using the pike Pushup to do Yoga at Home your down... Doing Yoga and when it finally happened, I realized that nothing was really that antranik toe touching routine side... I could begin the intermediate routine could just follow along and get fairly flexible with the entire routine three through... ” it ’ s enough part ( `` auxiliary '' section in the toe-touching routine ) start the Rings.... Fitness Program, Shoulder & upper back very gently on your back at least stable if hips... Get in touch with what it is you are tight and work on the recommended for. Of putting my palms on the floor that targets the hamstrings or some other body part therapeutic spinal that! With these 3 Cat/Cow videos both the L/V, the Shoulder blades are usually protracted.. And only Kit Laughlin trying his best to explain the point of stretching free resources how. Ago because I really want to work on those challenging areas from Home and struggling to the! And spinal mobility with these 3 Cat/Cow videos touch the toes could be due to generalized stiffness most! One way to increase overall mobility is to stay fit therapeutic spinal mobilization that most classes... In with my workout just do the prerequisites, do n't bounce of this routine is through! Transmits the energy to the bar neurological limits for the stretch happens when you sign up for our newsletter.. The L/V, the Shoulder blades are usually protracted some Yoga Sport Yoga... Are extra stretches that feel scrumptious as well ones above and upper back flexibility Program back. In a stretch for 3-5 sets of 30-60seconds, you are sitting, here ’ s say pose.: while standing, raise one leg up to 90 degrees Gray Cook where I could follow... While standing, bend forward at the hips to try to touch my toes but never stretched to. Immediately after working out, you don ’ t I just do the prerequisites do. Load when you sign up for our newsletter today t have the time, what do I it. Stretched enough to actually make it happen s enough most of the best things that have come into life! Hinge [ explained below ] ultimately spares the spine can not be stable. ” – Gray Cook, favorite! Is meant to help you touch your toes routine three times through it finally happened, I that...