Beginner Flexibility Program | Lower | Upper Body

Schedule: 2 classes per week for 4 weeks (6 classes + one free week)

Intensity: *

Level: Beginner

Description: A program specially designed to help you get started with basic stretches that will allow you to release tension and find more mobility throughout your body. This program is also ideal if you run regularly and don't know how to stretch. It will target the muscles involved in running and beyond, allowing you to take care of your body after your very beneficial but also very demanding cardio activity for the body and joints. Finally, of course, even if this program is accessible to beginners, it's always good to go back to basics and enjoy a moment of relaxation, whatever your level.

Schedule: 3 classes per week for 4 weeks (9 classes + 1 free week)

Intensity: ***

Level: Intermediate / Advanced

Description: A program specially designed to help you find more flexibility and mobility in the lower body with targeted and precise exercises combining active and passive flexibility to maintain a good balance between strength and flexibility. It will allow you to explore large opening postures, such as splits, while respecting your body.

Schedule: 3 classes per week for 4 weeks (9 classes + 1 free week)

Intensity: ***

Level: Intermediate / Advanced

Description: A program specially designed to help you find more flexibility and mobility in the upper body with targeted and precise exercises combining active and passive flexibility to maintain a good balance between strength and flexibility. It will allow you to improve your overall posture and work with control on the flexibility of your shoulders and the mobility of your spine by exploring large Backbends postures.

• If you are a beginner: You can start gently with the beginner and runner program by doing the two proposed sessions per week. I advise you to start by following the program for a full month and then choose according to your needs. For example, if you want to stretch your back, choose an Upper Body class...

Obviously, the program lasts one month, but it is designed so that you can return to it whenever you feel the need and gradually develop it by adding the classes from the Flexibility Lower and Upper Body programs.

• If you run a lot: The beginner and runner flexibility program is also perfect for you! However, it is important to note that to provide a framework, I suggest you do your sessions on Tuesdays and Thursdays, but for you, I advise you to organize them according to your runs. I therefore advise you to ideally do your sessions in the evening (if you ran in the morning) or the day after your run. Stretching after a run is very important for recovery, injury prevention, and muscle well-being.

If you are intermediate/advanced: several options are available to you:

• You can choose to do only one of these programs for 1 month and change programs every month.
• You can combine the programs:

Beginner Flexibility + Lower Body Flexibility

Beginner Flexibility + Upper Body Flexibility

Lower Body Flexibility + Upper Body Flexibility

Lower Body Flexibility + Upper Body Flexibility + the two beginner program classes on the weekend

Important Note: Whatever your level, it is important to understand that flexibility is work that requires regularity and discipline, but also a lot of listening to your body to reap the benefits and avoid injury. That's why I advise you not to hesitate to repeat these programs several times a year to truly progress over time. Also, for the sake of quality and commitment, I like to share with you why and how to perform these postures with precision. I will let you discover this in the rest of this article.

Properly working on your flexibility requires regularity, good technique, and adherence to certain rules to progress without injury. Here are what I consider the 6 important points to know for mindful work and real progress.

Essential principles for improving your flexibility

1/ Warm up first!

It is important to know that you should never stretch when cold and that your body should be well warmed up before starting the session. I therefore advise you to raise your body temperature before starting your sessions by doing some arm and hip circles, but also and above all, for example, 5 minutes of running on the spot or 3 minutes of planking.

It is also important to note that an intense stretching session should never be done directly after a very intense dynamic effort; it is better to space them out by a few hours.

2/ Breathe deeply!

Conscious and deep breathing is essential during classes. Remember to inhale through the nose and exhale slowly and deeply through the mouth or nose. Try to relax a little more with each exhale to go a little further without forcing, and remember to visualize the stretched muscles relaxing.

3/ Vary the types of stretches

It is essential to know that there are several types of stretches and that it is important to work on all of them and not just do passive flexibility.

Passive or static flexibility

By definition, it is the ability to achieve maximum range of motion thanks to an external force (body weight, partner, gravity, etc.) and without active muscle contraction. This type of exercise will improve flexibility but will not strengthen muscle control.

For example: Stretching the hamstrings by bending forward while keeping the legs straight.

Active flexibility:

It is the ability to achieve maximum amplitude by actively contracting antagonist muscles (those opposite to the stretch), without external aid. This type of exercise helps to develop both mobility and strength.

For example: Lifting a straight leg in front of you without using your hands.

Dynamic flexibility:

This involves stretches performed with controlled and progressive movements, without jerking, to prepare the muscles for effort and improve joint mobility and neuro-muscular warm-up. Ideal before a physical performance such as a dance show.

For example: Leg swings in attitude (forward/backward, sideways).

The contract-relax method (or PNF – proprioceptive neuromuscular facilitation)

The latter is an advanced technique based on alternating isometric muscle contraction (without moving) followed by passive relaxation, to increase amplitude. I also offer it in the programs to be practiced mindfully, but it is very effective for progress.

For example: In a sustained split, you contract all muscles and relax 10 times.

4/ Regularity and Discipline

As I told you, flexibility takes time and consistency; it's better to do 2 to 5 sessions per week, ideally 10 to 20 minutes a day, than to do 1 hour occasionally. You can target the whole body or specific areas (hips, legs, back, shoulders, etc.).

5/ Respect your body and its sensations

It is important to note that it is normal to feel tension, but not pain, burning, or pinching. There's no point in having goals like "achieve my split in one week"; that depends on so many factors and for some body types will simply be impossible, but we can all, however, make considerable progress by listening to our bodies. Even if progress may seem slow, I advise you to stay connected to the well-being that the session brings you.

6/ The importance of alignments

In all programs, I often repeat the importance of alignments. Even if it's sometimes good to deviate from them, it must be done mindfully and, above all, know how to return to the required alignment. Sometimes, by wanting to go too fast and too far, we lose the essence of the posture.

For example: in the frog pose when you move your pelvis forward to touch the ground instead of keeping it aligned with your knees.