10 Simple Scientific Hacks to Make Flexibility Training More Effective

No. This is not clickbait!
A 2019 study showed that static stiffness decreases by up to 17% after doing this 1 simple hack at the beginning of every training session. We all live busy lives. We all understand stretching takes time. No matter if you do it to improve your quality of life or because you want to increase your range of motion to train more advanced skills you will have to invest time and energy.
What if I told you that there are proven techniques based on scientific evidence that will help you improve flexibility faster?!
Things such as time of day, nutrition, order of exercises chosen during your workout and your level of recovery matter a lot more than you might think!
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Timestamps:
00:00:00 Intro
00:01:05 Tip 1
00:02:34 Tip 2
00:02:59 Tip 3
00:03:48 Tip 4
00:05:07 Tip 5
00:06:20 Tip 6
00:08:10 Tip 7
00:09:28 Tip 8
00:10:14 Tip 9
00:10:54 Tip 10
00:11:32 Bonus & Outro
References:
Effect of heat and cold on tendon flexibility and force to flex the human knee
pubmed.ncbi.nlm.nih.gov/23933...
Dynamic Stretching Has Sustained Effects on Range of Motion and Passive Stiffness of the Hamstring Muscles
pubmed.ncbi.nlm.nih.gov/30787...
Chronic Effects of Foam Rolling on Flexibility and Performance: A Systematic Review of Randomized Controlled Trials
www.ncbi.nlm.nih.gov/pmc/arti...
Acute effects of static stretching and massage on flexibility and jumping performance
www.ncbi.nlm.nih.gov/pmc/arti...
Dehydration Reduces Posterior Leg and Trunk Flexibility and Increases Stiffness in Male Collegiate Age Runners
www.scholarsresearchlibrary.c...

[@adrielyuan]

I summarised it, heres it is if it helps anyone: Tip 1: Temperature of your body matters! - Increase body temperature by 1-2 degrees before stretching - This can be done by warming up such as apply heat cream and neoprene wrap, skipping rope, Sauna, and warm clothes. Tip 2: Don’t distract yourself, Focus on the details of your stretch (probably ensuring you include PNF stretching meaning actively contracting muscles whilst stretching and ensuring form is correct) Tip 3: Actively relax the muscle you are trying to stretch and engage every other muscle to stabilize position - Incorporate PNF Stretching and Adding weight can help identify muscle being stretched Tip 4: Use Dynamic stretching at the beginning of flexibility training. - Do the dynamic movements patterns for the muscles you’re about to train. Be specific. - After dynamic stretching, limit main flexibility session to 30 mins. never exceed 90 mins Tip 5: Flexibility exercises require form as well. Use cues to help you get into correct form each time. Tip 6: Magnesium prevent cramps. Magnesium, vitamins B and C can support muscle relaxation, and enhance flexibility gains. Eat protein rich diet to support muscle recovery and drink water as its proven to increase flexibility as well Tip 7: On complex skills, break them down and analyse if there is a muscle holding u back, Find the weak spot and work on them. Tip 8: Choose progressions that challenges you. Review daily and adjust if needed. Tip 9: Avoid stretching between working sets as it can hinder recovery for next working set and prevent inefficiencies in flexibility training. Tip 10: Foam Roll should be part of your flexibility training. Bonus: Stretch at the time of day when u feel most flexible, most people opt for 2pm. Thanks Bachman, Im starting my channel up on my journey for flexibility and hope to benefit from this video :)

[@CoachBachmann]

All the best on your flexibility journey. Reach out if you ever need help!

[@CandiceWhite-bo4nr]

The best flexibility advice I’ve received to date. You are the guru of movement 👊

[@CoachBachmann]

Haha! Thanks! I appreciate that

[@c.caratti2848]

Thank you coach Bachmann. Amazing video!

[@CoachBachmann]

Glad you liked it! Thanks for watching!

[@ryanupton2]

Love it, very helpful 💪

[@CoachBachmann]

Glad I can help :)

[@naorcaspi8486]

Great video, great tips! 🙏

[@CoachBachmann]

Thank you!

[@ericpatterson5050]

Sasha, your Body and Flexibility is Amazing!! I'm still working on my middle split. 🙌🏿👏🏾🧘🏾‍♂️👍🏼😊💙👍🏼

[@CoachBachmann]

Thank you! I appreciate you! Stay consistent. You will get it!

[@suebakeryoga156]

Thanks for this really helpful video. Lots of really great tips to try.

[@CoachBachmann]

Thx for watching! Glad I could help :)

[@suebakeryoga156]

@@CoachBachmann I’ve bought your Tuck HS program and I’m currently working on that but at a very beginner stage.

[@CoachBachmann]

@@suebakeryoga156 thank you for the support and happy training! I hope you’re enjoying it!

[@user-en3sf9ji2y]

I find that key for my stretching is actually activate the muscles to push myself into positions like in back stretches and in splits it's glutes that need to be tensed to push the strech forward so actually I find stretching also kind of a workout vs. just relaxation. Do u agree?

[@CoachBachmann]

100% most athletes are not that advanced. It requires advanced mobility, awareness and coordination to be able to get tired from actively pulling yourself into a deeper stretch. Well done for that btw! You are really able to separate yourself here! That being said. Getting tired and having a healthy well rounded routine is not exactly the same thing as please do keep that in mind!

[@Wheneverythingelseis]

Thanks!

[@CoachBachmann]

Thank you! Appreciate the support for the channel

[@trentthompson3112]

Thank you for the videos, coach. I am learning a lot. Question for you: If my goal is to increase hamstring flexibility (would love to be able to do a press handstand), does training hamstring strength/hypertrophy at the same time hinder my progress? Or should I focus entirely on exercises that do both like a jefferson curl? I appreciate any guidance :)

[@CoachBachmann]

Hey there, this is a but of a salty question that is gonna get me into hot waters with some people here haha I personally do not believe in exercises that develop both efficiently. Whilst you can train for strength and mobility at the same time I would not do this in the same workout or especially the same drills. I know this is very popular but I am not seeing the greatest results from this. Instead I would recommend to do your strength sessions twice a week (or how ever often you plan to) and then to dedicated hamstring flexibility sessions with dynamic stretches, static stretches, PNF stretches (these will do wonders for your hamstrings) and some (very little compared tot he rest) active work. There is a time and place for things like Jefferson Curls but I personally do not recommend using those kinds of exercises as your main source of stretching. It will be hard for your muscles to let go under the constant pressure of the weights.

[@trentthompson3112]

@@CoachBachmann Thank you for the reply and the advice! That helps!

[@snarls77]

Love the video, very informative. Also love the way you teach. The sessions on your website are very easy to follow. Any chance of a discount code for the press to handstand academy?❤

[@CoachBachmann]

Use midweekwednesday for a 20% discount :)

[@snarls77]

@@CoachBachmann Thank you brother. Just bought it. Out of all the people I've found in this field on the internet you are by far my favourite. On your website, the layout, the way your programs are presented, the attention to detail, is very easy for me to understand and practice to. My goal is press to handstand by the end of the year and with this program I know I'll get there. Blessings from Ireland 🇮🇪 Grå mór.

[@CoachBachmann]

@@snarls77 awww sweet. Thank you so much! Absolutely love hearing that! Go and get at it! That press is yours

[@charizard8596]

Very helpful video now i can give lecture to my friends about flexibility hacks haha :) Also wanted to know, are our hands supposed to touch lats in bent arm planche or there should not be any contact between body and hands , whenever i train for bent arm planche i try not to touch body with hands. I have seen alot of tutorial it looks like everyone is slightly touching their lats with their bent arms. In my opinion if we touch body it means we are taking help of hands to straighten the body its more like advanced elbow lever instead of bent arm planche this is just my opinion correct me if I am wrong. :)

[@CoachBachmann]

Hey. Now this is a nice question! And I can see you already thought about this a lot. Well done! I like seeing athletes really getting their head into the game. Now when I do a bent arm planche my arms and lats touch (cuz you know… I’m massive ;) ) that being said I’m a bit squeezing in or laying on top. There is just contact. To be fair I know what you are thinking tho and I was wondering the same thing when I first studied the bent arm planche. And the answer is simply no. you are not allowed to lay and relax on your arms. You have to aim to hold the position with your own strength

[@Marek40i4]

I just did stretching workout used few of this advices and it gave me around 5 cm of range of motion in my front splits. I have about 3 more to touch the ground.

[@CoachBachmann]

Absolutely amazing! So happy to hear that!

[@ericmalitz]

“Your muscles don’t trust you” because you’re talking about adults who have been sedentary, spent years in seats and in bad shoes, and/or ruined their full range capability with mainstream weightlifting.

[@CoachBachmann]

haha well. That is one way of putting it but to be fair I was not a flexible child. My wife teaches rhythmics gymnastics to kids and most of them aren't just naturally flexible so whilst you are 100% right and the modern lifestyle does not help with flexibility I wouldn't say that without it everyone would just be flexible.

[@LeoTaxilFrance]

ericmalitz, do not judge by your sad experience!

[@bassantbargal7151]

ءءس ض٩١ص٠ ك يث ياؤ٢ؤصطط ط ز ؤ ءزءمسؤصؤشض٨ ءزءمسؤصؤشض٨هؤصم٨ؤ١ذ١٩س١

[@user-en3sf9ji2y]

What do u think about someone physically helping u push further in stretching ?

[@CoachBachmann]

Excellent question that comes up a lot and usually stirs up a fair amount of controversy. In most cases I am not a big fan of this! I do not recommend using external forces to push into a deeper stretch. Whilst it might bring quick initial results it is often not very sustainable and long term injuries unfortunately occur quite often. Exceptions must be made based on an athletes level (highly advanced might need this more) and the exercise itself. The pancake for example is an exercise where the body offers lots of resistance but gravity and mechanics don’t work too well for the athlete making it hard to get down just out of your own strength and will

[@SKETCHUPARTANDCRAFT]

Nice sharing my friend

[@CoachBachmann]

My pleasure!

[@dudejoe8390]

Hey Coach, I felt a slight pull on my adductor (inner thigh, closer to groin) during my middle split training session. It was at the top of the movement while standing... not something I expected to happen. Have you you had any pulled muscles before? Any tips for recovery? I can perform most movements but it is mildly painful to do so.

[@CoachBachmann]

Hey, unfortunately this can happen. It should not but it does. Right now I would recommend to back off. Do not stretch when you are in pain. This will not help as you will not be able to increase range of motion anyway! Focus on healing and light strengthening exercises! Adductor pulls against the elastic band is a great one! Add massage and possible even contract therapy into your recovery. Once you feel better come back to training your middle split with half of the volume and intensity in the first week before fully diving back in. Speedy recovery!

[@dudejoe8390]

@@CoachBachmann thank you Coach

[@LeoTaxilFrance]

Mr. Bachman. Our BEST levels of flexibility or strength is determined by our genetic PERSONAL heritage. One can achieve one's level but NEVER beyond. So foe many of us it is impossible to do what you do as to the stretching. And it is more probable and possible as to the exercises that need strength. But! Your videos are nevertheless great and useful, because you do not show how great you are (which is the case with many others), but show exercices that can be done by anybody. Only the are perfect in your performance. And you pay a lot of attention to modern studies that make your words more trustworthy. Plus an excellent quality of filming and cutting. Thanks a lot!

[@CoachBachmann]

Hey, thanks for taking the time. I really appreciate this! You are very right about the individual limitations based on genetic heritage. Here is where we hit a problem tho. How can one know what is ones individual stopping point? Should we push ultra hard until we get injured, take 2 steps back and know this is our limit? Then someone comes around with a better training approach in a more favorable time of year/live and all of a sudden these lines are moved again. I grew up around other gymnasts and I was eventually booted from the team as I was too stiff and believed to be a hopeless case. I trained hard. Worked my butt off. Of course got injured at times and got what I believe to be super flexible for me. Years later someone new entered my life who changed my approach to training completely and my flexibility skyrocketed. I used to have all over splits with the front foot elevated on a chair etc. There are clear limiting points. These limiting points are there and this is undeniable. But training whilst keeping them in mind is rather restricting. Chances are since none of us here are professional athletes we will actually be able to meet/find these limiting points. I work with plenty of clients from all walks of life online and there are constantly surprises by how flexible someone can really be. It's fascinating. Just takes planning, patience and consistency (lots of that last one really)

[@13THMoonligHT]

Hello, I would like to know at which frequence should I train if I want quicly result ?...

[@CoachBachmann]

Hey, thanks for your comment. Could you try to be a bit more precise? It is not exactly always that black and white. What exactly are you trying to improve quickly? What is your current level and experience with training towards the specific goal? Based on that info I will be able to make a recommendation.

[@13THMoonligHT]

@@CoachBachmann Ohhh, I started training since 2018 and I got my left split on May 2019, but honnestly I never realy had a real routin for I'm very impatient and I left when I strech and I see not "enough improvement" for me... So about my flexibility level, I think that it tooks me a lot of time to for I'm verry steep but it got increased over the years and I can now do pancake, dog pose, frog pose(I can stay on dog pose more than 5 min...) and recently I've also noticed improvement with my back flexibility(I'm able to do wall bench), but I still not get my right split and the middle one (and also at the level of my left leg I did not progress, I just had the same row split since 2019...) This year I would like to improve my legs flexibility and succeed all the split version and also improve my back flexibility but honnestly, when I want to start streching, I don't know where start, and when I start I do not see great improvement, so this is why I would like a small schedule that I'll try to follow to get a bit flexible as Ya !😅😅😅

[@ericmalitz]

“Dynamic stretches should be the first thing…” What’s your opinion of first doing “short range” work? This refers to high rep concentric dominant work when the muscle is most shortened (top of a calf raise, tricep kickbacks, backwards sled for quads, are all examples of short range movements.) The idea is that this not only brings the heat (to a specific area) that you mention, but improves “mind muscle connection.” (This comes from Keegan Smith and ATG; we usually consider stretches to be either the “outer range” of some movement (hanging out in a conventional hamstring stretch) or to be “long range” movements (Jefferson curl taken through full range.)

[@CoachBachmann]

Hey, those are good points. I obviously know who is ATG but I am not as familiar with his coaching as I could/would like to be. The short range work you are describing sounds to me like it is exactly what it should be: It brings the heat. You need to do some kind of warm up to lubricate joints, elevate body temperature etc before stretching. This "short range" work is not the first warm up strategy that would pop up in my mind but I think it will absolutely work!

[@Colin-pg2su]

Thanks, Coach! 👍🏼👍🏼

[@CoachBachmann]

You’re welcome

[@SwissOnZ]

Ja geil; the beauty is in the form.

[@CoachBachmann]

Thank you mate! Appreciate yoU!

[@ceciliacastellano5689]

Rutinas

[@user-en3sf9ji2y]

U say don't stretch between the sets so when should u stretch ? 😅 The thing with flexibility is that it has to be done 6-7times in week

[@CoachBachmann]

You don’t have to stretch each part of your body 6x per week and you should never train anything 7x per week. Your body needs time to recover after stretching just like after strength training. Most athletes see great results from stretching their back twice a week and legs 2-3x per week. Again to an extent this does depend on the athletes level. I would recommend you try stretching less often and see how your body reacts. Stretch your legs before your handstand practice and your back after!

[@ericmalitz]

Some problematic statements, or maybe I’m not understanding. 1. “Dynamic stretches before main session.” Shouldn’t any “main session” of mobility be primarily dynamic stretching? If anything static stretching is “supplementary,” something more specialized (or in particular something for people who simply have trouble introducing range to a movement.) 2. “Bad stretching form”? Not sure that’s a thing. “Form” is introduced to optimize a movement, not as an arbitrary restriction on what the body should be able to do. Your example of rounding/not rounding back is a poor one; Jefferson curls for example are a “rounded back hamstring stretch.” RDL’s stretch the hamstrings more thoroughly, I take it, but introduce the form cue of flat back for particular reasons, not to say “rounding back is bad.” Pain is the primary guide in all this stuff. There’s no bad movement. But there are goals with certain movements, hence form cues. 3. “Magnesium for cramps.” Cramps aren’t generally because someone lacks something in their food; it’s simply an indication of poor movement history/quality. If my hamstrings cramp from hamstring curls, it’s an indication that I need to reintroduce the mind muscle connection where the hamstring is most shortened. It’s nothing to do (usually) with food. When you say “training hard can’t outdo poor nutritional choices,” it’s a bit misleading. Again, have those movements restrictions by their own movement history, little to do with their diet. -“in weightlifting you simply lift as much as you can…” for most people this simply isn’t sustainable, as many of us find out. It should be considered more analogous to the flexibility training, as you allude to. Maybe minor gripes. Do you have a routine for those of us who know what we’re doing? If I need to piece it together from your videos, just direct me to which ones.

[@CoachBachmann]

Hey, thanks for taking the time and watching through the video. I appreciate the feedback. Let's unpack. 1) So here I strongly disagree but it might depend a bit what exactly are your goals and in regards of which sport you are stretching for. If you are stretching to improve your splits or back bends etc than no. The dynamic stretches really should be used for warm up. The static stretches in combination with PNF and some active stretches (significantly less) will make up the bulk of the training. If you are stretching before a sporting even, before playing soccer or simply to regain healthy range of motion for life than static stretches can be enough. I can not provide precise written proof here but I've been coaching online now for almost 10 years and I can tell for a fact which approaches bring some results and which faster results. 2) I am glad you mentioned the Jefferson Curl for this one. This is an excellent example. At the point where the Jefferson curl really focuses on stretching the hamstrings the back is pulled nice and long actually. The part when the back is rounded is leading up to the actual stretch. I am not an expert on the movement but isn't the rounding of the back whilst going down intended to help with nerves and especially with fascia?! When it comes to general hamstring stretching I would argue that it is as simple as a black and white right and wrong approach. If you are rounding your back significantly you can bring your forehead almost down to your quads without changing the angle at your hips meaning you will not place any tension on your hamstrings and you will exclusively pound into the rounding of your back. If someone is stiff I would recommend to work with a mostly straight back but simply not to go as low. A "wrong" form in the Jefferson curl could be for example to use a very heavy weight and to pull the head back looking towards the front because the athlete is watching TV whilst stretching. I think you are 100% right. Form should be used to optimize movement but often before we optimize movement we have to make it healthy and sustainable. No need to optimize when it breaks you. So initially I would say form needs to be right not to injure you. 3) Now about the cramps. From my understanding, and I found this quite fascinating, we actually don't know yet as much as we should. The exact science behind cramps is apparently not exactly clear at the moment. I haven't heard the one that muscle cramps happen due to a lack of mind muscle connection but I would agree that introducing the exercise slower with less intensity and volume would be wise. Based on this idea how would you explain the calf cramps I get maybe once a year whilst I am deep asleep? No matter how hard you stretch. If you come back from a 3 day bender and you are well dehydrated you will not be flexible haha trust me...... I mean.... someones told me ;) Let me know what you think of all this. These examples make a lot of sense to me in my head. But I must admit I spend quite some time researching, scripting, re-scripting, filming, editing etc. At this point I might be imagining things ;) About programming. Follow the link below to my Middle Split Program. I will drop a front split program Friday or Saturday! courses.coachbachmann.com/Available-programs/

[@ericmalitz]

@@CoachBachmannthanks for the reply. It’s worth noting that many who have followed staple ATG exercises- essentially weighted, dynamic stretches- have achieved front splits (progressively training ATG split squats and full range RDL- hip flexors plus hamstrings) and back bridges (I guess this is a combination of weighted pullovers/thoracic extension, low back work/hip extension work via back extensions or seated good mornings, and the hip flexors/hamstrings again, along with strong enough knees etc); and without directly training for front splits or back bridge. Obviously you have an elite level of flexibility, with, more importantly, the strength to go with it (often neglected by people). One wonders if a diet of mostly static stretches can “bring” the sufficient strength to match the increases in length. We certainly agree an ill-prepared weighted Jefferson curl is bad; like anything, it’s about preparation and capacity. Yes the sort of cramping you mentioned is indeed different from what I had in mind when someone gets that “crampy” feeling in internal hip rotation or maximally contracted hamstring curls etc. This latter type of cramps can be “trained away.”

[@CoachBachmann]

@@ericmalitz You're for sure right that exclusively doing passive stretches might increase length but won't add the stability or strength in that range that athletes should be looking for. Specific end range of motion training should be done of course!

[@sabya_m]

Super(b).

[@CoachBachmann]

Merci!

[@ceciliacastellano5689]

Traduce en español y no haces rutinad

[@edgibbs3229]

A lot of talk but nothing helpful.

[@CoachBachmann]

But you have to admit. I tried a lot ;)

[@maddie.143]

@@CoachBachmann I just came to say I am learning a lot from this. This guy’s comment was featured… he’s wrong and probably miserable from his back pain LOL I love it and I wish you success and will be keeping up with your content

[@CoachBachmann]

@@maddie.143 thank you haha I appreciate you!!