23d • Challenges🔥
🧘 Challenge!!: 3 Minutes of Flexibility
This week’s challenge is simple:
Pick 1 flexibility position and do 3 to 5 minutes of it every day for 7 days.
That is it.
📹 Important challenge tip
I would strongly recommend filming yourself on Day 1, which is today.
Then if you really want to surprise yourself, do not film it again until Day 7.
That way you can compare the difference at the end of the week.
A lot of times, flexibility changes happen slowly enough that you do not notice them day to day…
But when you compare the start and the end, the difference can be really impressive.
🧠 Why this works
A lot of research and coaching experience shows that flexibility responds really well to:
• consistency
• repeated exposure
• learning to relax in the position
That is very similar to skills and mind-body connection.
It is not only about forcing the stretch.
It is also about teaching your body and nervous system that the position is safe.
That is why I prefer holding positions for about 1 minute at a time.
A lot of people say 30 seconds to 1 minute.
I usually prefer 1 minute, because the real goal is not just getting into the stretch.
The real goal is to relax once you are there.
A lot of flexibility limitations are not just about the muscles.
They are also about your nervous system protecting you.
⏱ How to do it
Your goal each day is:
• 3 minutes minimum
• 5 minutes if you have extra time
A really simple way to do that is:
• 3 sets of 1 minute
And if you want more, go up to 5 minutes total.
🎯 Pick one position
If you are not sure what to choose, here are 5 of the most common flexibility goals:
• middle splits
• side splits
• pancake
• pike or touch your toes
• bridge
You can also choose other positions, like:
• calves
• shoulders
• butcher stretch
• arm positions
• wrist flexibility
A really good one, especially for handstands, is the butcher stretch.
✅ How to use this post
Use this post for accountability.
Comment each day with:
• Day 1
• Day 2
• Day 3
• Day 4
• Day 5
• Day 6
• Day 7
And let us know what position you picked.
👇 Your job right now
Comment below with:
• the flexibility position you are choosing
• whether you filmed Day 1
Let’s see how much changes in just 7 days.
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🧘 Challenge!!: 3 Minutes of Flexibility
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