3 Exercises to IMMEDIATELY Improve your Flexibility by 10%

[@MMAShredded]

This was actually filmed awhile back and I have been doing these exercises everyday since. My splits have not only increased, but my ability to control high kicks has significantly improved!

[@oscarmontamat9888]

Didn't shoutout your boy in the bio?

[@UncleSamSiam]

4:04 sorry brother I had to 😂

[@therandomdickhead5744]

Great video. Thank you. I’ve been struggling to get more flexible but I guess I should’ve trying to get more mobile.

[@damiennorth159]

I'd love to see the improvement

[@muskyelondragon]

Great vid, thank you!

[@bastillaman3431]

I love how realistic this is "increase by 10%" instead of the BS trainers "achieve full Split instantly", we love an honest realistic tip, here's a thumbs up

[@MMAShredded]

haha cheers!

[@kingades1013]

2:02 Passive range is a range you force yourself into (floor, object etc) Active range means you can flex in that range with your own power 2:22 3:10 Passive range because the floor is needed 5:11

[@dariusjavidan5609]

Good tips. We used to do this in my karate classes 25 yrs ago. We did partner stretch where you would push down and after try to lift our leg at various heights. Now at 48 i can still do nearly full split and control the kick through most of the range.

[@MMAShredded]

awesome!!

[@cosmichef75]

Yup I remember those. I used to have these beautiful British ballerina sisters in my class that used to have us do ballet stretching exercises that really took us to the next level.

[@myname-mz3lo]

those are still passive . it is only active if someone pushes down and you tense your muscles and push up against them .

[@suspectplayerau6258]

Yeah the partner stretching in Karate made me think about this, remember the black belts having their partners actually stand on them to get the extra stretch and then hold their weight, between each stretch.

[@prosperthechancelloremeka4586]

glad i found this video, i now realize why my splits were definitely not looking good

[@MMAShredded]

thanks for watching!

[@Markperna1]

That great Jeff! I’ve been doing this kind of stretching since the early 90s. We called it active stretching at the time. And, yes, it is a way more efficient way to improve your flexibility. Thanks for sharing it.

[@MMAShredded]

awesome man!!!

[@fl260]

Incredible, will be trying this right away! Congrats for the sponsor in your video Jeff!

[@MMAShredded]

thanks brother!

[@YeDwaySoe]

Thanks for slow and easy ways to step up to full extension. Since the time I started to learn MMA and Kickboxing, my Karate middle split ability was gone because I always reduce my effort to split in Kickboxing classes. 😅 Now I get a new way to stretch my legs up nice and slow. Thanks a lot brother as always...😊

[@MMAShredded]

thanks for watching :)

[@shonuff6699]

I have bad hip impingement that required surgery. Ever since then I’ve lost my ability to throw high/head kicks. I am saving this one for when i am fully recovered my my knee surgery. As always, thanks for the content, Jeff!

[@MMAShredded]

no prob man I hope you recover from that soon!

[@redeyezgenoc2346]

I tried it too and IT works great! I have sent your video to a friend who is a doctor and teacher for physical therapists which helped me more than i can count with fingers and toes. He also confirmed it as a good way to improve flexibility but warned me not to get to kicking or sparring directly. Better in a separate Session. The gain in extreme flexibility always comes with a loss of stability in the tendons and the risk of an injury rises a lot with extreme and fast movements or hits to the knees. As always this is no critic. I'm a big fan of yours and i want you to stay healthy as long as possible.🧘

[@MMAShredded]

awesome!!

[@jjun2891]

Amazing. I have plateaued on static stretching as well. I'll do this for a month and report back. Thanks for the awesome content

[@MMAShredded]

awesome!!!

[@ayoub8712]

Feeling better yet ?

[@jjun2891]

Ok so this immediately helped me as well. I do side splits and I got maybe 2 inches more very rapidly. I also use this for frog stretches, and another really nice advantage of pushing down is that the hip aligns better and you straighten out any pelvic tilt. I def recommend this. Thanks a lot jeff! I was thinking to put up a video to show my own progress but I have never uploaded a video.

[@ShoAndTech]

Tried these this morning before sparring without telling anyone. Was complimented on my roundhouses looking much better. Definitely worked I felt great!

[@MMAShredded]

awesome!

[@boxcar9407]

Wow! I knew about felxibilty vs mobility but nowhere near this extent. Very cool tips. Thank you both.

[@EvolveNowYoga]

Building strength in those positions is key to a great range of motion! PNF is a great way to do that!

[@MMAShredded]

cheers!

[@andrewazbell3396]

I have been static stretching for years. I tried this method and got more flexibility gains in one session than in a month of old style stretching. Thanks for the share.

[@MMAShredded]

thanks for watching!

[@dave.j2896]

Thanks for this! I only recently achieved the front splits, now I’ve been trying to find ways to achieve the side splits so this was perfect for me. Strengthening your muscles at a lengthened positioned really is the best and quickest way to gain mobility.

[@MMAShredded]

thanks for watching!

[@Ronon805]

Glad to see you have sponsors, you deserver it! Thank you, again for the amazing content!!!

[@MMAShredded]

thank you brother!

[@jumalisarvarov9533]

Why is this treasure trove of information been hidden from me for so many years in an excluded part of KZbin with only 200k views. This deserves millions.

[@Glenn71]

When I used to train martial arts I used some of those technics and I went from not being able to do the splits to do both the girl and the boy version of the splits in 3 month. So keep it up! :)

[@m4z805]

Sounds epic! What other active stretches did you perform?

[@doaimanariroll5121]

It’s super weird how it’s actually your nervous system say “no I don’t wanna” that stops certain ranges. I have the same range as Jeff in that splits, but on a tab or two I can do the full box splits, comfortably, with no injury’s or soreness or anything the afterwards.

[@MMAShredded]

oh wow intnteresting!

[@doaimanariroll5121]

@@MMAShredded my biology teacher / judo coach once said something that made me think. he got me to raise one leg to the side (like a standing one leg split) Then the other leg. Then both, but I couldn’t do both. He said “ what muscles or tendons /ligaments join your legs that make it so you can’t. He said “ nothing is connecting your legs together, except both legs have nerves that go to the brain, your brain joins your legs together”

[@dkekeksoeooeoe2878]

@@doaimanariroll5121 so why can't I kick higher ? Can u explain that please?

[@conservat1vepatr1ot]

Like, acid?

[@doaimanariroll5121]

@@conservat1vepatr1ot yeah, acid basically reduces the activity of the part of the brain that sorts out and enhances perceptions and forms them into normal experiences. So in a normal state. if you kick your toe, it hurts. If you kick your toe on a highway and a car is coming, it doesn’t hurt. There is a part of your brain decides what it’s important for you to be aware off. On acid you get all the sensations, feelings and perceptions, you are always getting, they’re just not being filtered out. (This is my basic understanding of the limited current scientific understanding btw) So yeah, the part of your brain that says “whoa my proprioception alarms are going to stop you from injuring yourself, activate pain and tighten muscles, is reduced in capacity. So it makes sense to me. Though it could just be reduced pain awareness.

[@blessedfighter9507]

Hey Jeff as a black belt in taekwondo I got some advice if you want to hold your leg up. Btw these stretches are next level. But improve what you’re already are good at. Taekwondo fighters and poomsae athletes do wall drills for this. 1. One arm holding a ballet pole or wall. Other covering face. Standing in your fighting stance . 2 bring your knee up. Kick chambered (knees bent) 3. kick and hold one second in the air and then return 😉

[@MMAShredded]

thanks for those tips, I will def try them!!

[@TankUSA]

Ben is a great guy! Very knowledgeable about the body. Helped me a lot when he was in Grand Rapids, Michigan.

[@MMAShredded]

:)

[@m3dz560]

Thanks brother I’ve been looking for this for long time !! 🙏

[@MMAShredded]

no prob

[@checkitoutguys1]

I've been holding on to watching this video for two months waiting for an injury to heal. It's been literally open as a tab in my browser this whole time. These are some great tips, time to get in some work today!

[@MMAShredded]

thanks for watching!

[@civilizechhun858]

So how would you incorporate this in a routine? in sets? And how long? Thanks for the videos. I tried these after training today, I got lost a bit because I didn’t know exactly when to use it

[@myname-mz3lo]

just do it every day lol .... do you need him to write it all out ?

[@prodrivebrasil]

I have to try this! Thanks for sharing Jeff!

[@MMAShredded]

no prob man!

[@5ive-5tar]

Yoooooooo Bring this guy back on man I need more of these videos ‼️‼️‼️❣️

[@MMAShredded]

definitely will!!

[@mininowa]

Impressive. If Ben is doing more lessons or anything of this kind, I'll be more than interested. Such a presence seems so valuable.

[@MMAShredded]

shoot him a message on instagram @bechangeben !

[@someperson3169]

Thanks for this, I've been in taekwondo for couple of years and I've always relied on my height so my flexibility is kinda ass and my teacher started to notice and told me to properly train as he plans me for an upcoming tournament and this video really helped me alot.

[@MMAShredded]

awesome!

[@FrontlineSuicide]

dude I have so much respect for you. Thank you for sharing this information! It is so valuable

[@MMAShredded]

thanks for watching!!

[@camillefeghali7656]

Man this guy is a GEM! he needs his own youtube channel, please let us know more about him!!!

[@MMAShredded]

:) definitely!

[@russfong5555]

Love your training tips. Thank you Jeff!

[@MMAShredded]

thank you!

[@chrissanders733]

I've been in the same boat with regards to passive stretching and slowly gaining flexibility. I'm going to try these principles and follow up with my results. Thank you for sharing this!

[@MMAShredded]

awesome! No prob!

[@michaelwandererofthewilds9091]

"I felt it warm my butt up, and something released" I see you're eating your greens 😂

[@MMAShredded]

LOL

[@danielbelak145]

Damn, tried it along the video and it´s crazy how different it feels just on very first trying. Definetly gonna implement these in my future trainings, the way how you can flex your muscles further than usual feels amazing.

[@MMAShredded]

awesome man!

[@herminator250]

This is amazing! Thanks for sharing!

[@BelloBudo007]

I've been doing the static method for a very long time, and just accepted 'that's my lot in life'. This though is definitely got me rethinking it. And I'll be honest enough to say that Jeff, being a no BS competitor, is only interested in reality. So that's good enough for me to at least give a try for a month or so and see what happens.

[@MMAShredded]

cheers!!

[@amnfox]

I did taekwondo for 8 years in my youth. I fall under your initial statement. I got them Gumbi legs. Really helps in BJJ. Also, in TKD you spend a lot of time holding a head high round kick in mid air. It didn't felt very applicable in fight at the time, but now I realize I developed freakish adduction/abduction strength that also helps in bjj and striking. This is me throwing some basic kicks: kzbin.info/www/bejne/foGvmKGvi7WeiqM

[@MMAShredded]

thats amazing man!

[@necasperaterrent2097]

Thanks Jeff I needed this 👍

[@MMAShredded]

no prob!

[@blackbeasley23]

Jeff never disappoints

[@nipz8053]

I needed this in my life 20years ago.

[@MMAShredded]

haha sorry im late!

[@buckybarnes5241]

Wow. That's fantastic. Has it continued to help?

[@MMAShredded]

it has improved but starting to plateau a bit again

[@tacitus1401]

When throwing a roundhouse I always felt a tug that led from my calf to my big toe and doing this instantly got rid of it along with adding the wider range, thanks again yall😂

[@MMAShredded]

cheers bro!

[@FergieGlasgow]

Looking forward to trying this!

[@MMAShredded]

:)

[@MsILIKEMAPLE]

Thanks for ths vid, though i saw this a year late. Will be adding this and Gabriel Varga's drills to improve my hip mobility.

[@Marcus-up5wk]

Jeff this is the best way to get more flexibility.. Great Video.. PNF stretching is amazing..Only thing I’d add from many many years of stretching is to start at 5 secs and see if you can get out to 20 secs, then back to back active stretch holds for 20 secs, then get up and do some kicks and leg raises, then repeat the whole process 3-4 times.. This takes about 30 minutes. Love your channel mate..:)

[@MMAShredded]

thanks for watching man and thanks for the tip!!

[@jonathansitzman7356]

PNF stretching is a hidden gem (maybe not so hidden anymore, since there are many programs now that incorporate it). End-range resistance stretching is so hard... major gruntage. Also the final exercise shown is very similar to an old Jesse Enkamp side-kick builder video. I can attest that all these are great, useful stretching exercise. I'd also say dynamic stretches add a big positive component to developing flow and follow through on kicks at any level. Keep kicking!

[@MMAShredded]

thanks for watching!

[@benjaminstevens6043]

I'm telling my sifu. Not that he has any problem with powerfully kicking me high up on the dome piece, but this is a game changing bit of knowledge and application that he will be compelled to hit me. Thanks health and fitness bro, give ol Jeff a firm Pat on the ass for me. Hes earned it. You can go ahead and give yourself one too.

[@MMAShredded]

cheers!!!

[@izzy684ify]

This is awesome. I'd love a series on stuff like this

[@MMAShredded]

noted!!

[@1smg346]

Jeff can you do a video on how to pressure fight smart 🙏

[@MMAShredded]

will add to the list!

[@1smg346]

@@MMAShredded thanks😍

[@ayske1]

great vid, i feel this should be bread and butter for all sports! This will be used for my soccer (GK) as well! Thx!

[@MMAShredded]

cheers!

[@ankryth]

Feels very nice on first experimentation. Thanks

[@MMAShredded]

thank you for watching!

[@aurelienhenryobama5434]

Wow definitely I will add those principles in my stretches

[@MMAShredded]

awesome!

[@cuongpeter7260]

Awesome Jeff, thank you for these good exercises that will help me stay more resilient on my path to pursuing amateur MMA in Vietnam...💯🙏

[@MMAShredded]

cheers :)

[@dreadheaddrevapebox6840]

Whoa this worked instantly that’s insane! 👍🏾👍🏾👍🏾👍🏾

[@MMAShredded]

cheers!!

[@sgtstaker1177]

Great video. Thanks!

[@MMAShredded]

thanks for watching!

[@YeNZeC]

Anything like this for the calves ?

[@danielttk8682]

I need this too, I've got a bad leg injury and my ligaments are very limited.

[@Luc-1991]

Check knees over toes guy

[@YeNZeC]

@@Luc-1991 Already have, didn't help. Same with the program.

[@MMAShredded]

I will ask him!

[@YeNZeC]

@@MMAShredded Thank you Jeff.

[@bradsarganis8479]

You guys rock, I'm 60 just returned to Karate and holy crap I can no longer do my old awesome kicks!!

[@MMAShredded]

good for you for returning back to karate!!

[@amdinga561]

My ex showed me that this can work with other things too. If you wake up with a stiff neck, turn your head to where it stops and then go against a wall or have a friend hold your head. Flex your muscles as if you were trying to turn your head into the wall (with the wall preventing further motion). Then step away, and you'll have a big more range of motion. You can repeat a few times and it will help.

[@MMAShredded]

cheers!

[@BeReadySelfDefense]

Man, this is exactly what I needed today.

[@MMAShredded]

:)

[@mgflashlights9554]

Beautiful tips like always,Will try to do this alone with some resistance band hooked on the floor to get the resistance for lifting the leg lateraly like he did,thanks you very much ❤️

[@MMAShredded]

awesome!!

[@Inflightmuzik]

Seriously, WOW. Including this NOW.

[@MMAShredded]

awesome!

[@jsera]

I feel like I've just learned some voodoo witchcraft. Thank you for this! Another step closer to Jean-Claude Van Damme Chair Splits

[@MMAShredded]

haha cheers!

[@stayhappystayhealthy2349]

U r really doing grt work.. I wanna join MMA world.. have been practicing by watching ur videos.. hope I can be a pro fighter someday

[@MMAShredded]

thank you!!

[@eddiecsp9155]

PNF is very effective in physical therapy, especially in neuromuscular disorders such as stroke

[@danielcarrillo4385]

very cool! these look very old school, I feel ive seen videos of kung fu and karate guys doing these!!

[@timursultanov4564]

I'd say, that's actually the best and most valuable video uve ever made :D...top 3 for sure

[@MMAShredded]

cheers!

[@nattydaddy5251]

Hey thanks for the vid my legs are mad tight so imma experiment with this vid and I’ll come back if I notice any difference. I followed along what you were doing in the video and gotta say my legs definitely feel more flexible and lighter and I can kick higher and somewhat faster

[@MMAShredded]

glad to hear that!!

[@awdwadawda352]

Any progress?

[@tyrusmfrechs7025]

Muscle energy techniques and active stretching are great. I'm a massage therapist and use them routinely with athletes. There's a huge range of techniques like contact relax, post isometric contraction, reciprocal inhibition, and active stretching that gives vast benefits that can be used pre event. Golgi apparatus and muscle spindle cells detect tension in your musculature, knowing how they work and using those receptors can be extremely beneficial. Great content 👍

[@MMAShredded]

thx!!

[@theblitz1548]

That's amazing, bro. I knew the first technique, but I did't really take time to do it. It's about time for me, to do this every day. 🙂

[@MMAShredded]

awesome :)

[@Ghost_of_Tez1999]

Nice video guys, can't wait to try this later at home.

[@MMAShredded]

awesome!

[@arthuino]

thank you. thank you soooo much !!!!

[@gastonmachado9972]

Im gonna do it! Thanks

[@MMAShredded]

cheers!

[@Joh-fi8ci]

These are fkn golden. Cheers Jeff!!!

[@alanhaine644]

Incredible tips there. Transformational for me!

[@MMAShredded]

thanks for watching!

[@tian_ht]

Jeff have u ever trained with GSP?

[@MMAShredded]

nope, ive been in his class but never trained him with directly

[@uniqueauction]

Wow- great techniques to improve stretching. More flexibility = stronger kicks

[@MMAShredded]

cheers!

[@conradfinos6840]

Wow!! This so awesome and insightful!!

[@MMAShredded]

thanks for watching!

[@disacramento_music]

Nice...I absolutely will try it

[@MMAShredded]

awesome!

[@disacramento_music]

@@MMAShredded Tank's for share bro!

[@IngeniumSage]

Thank you for this it helps alot

[@MMAShredded]

no prob!

[@walleoniel6193]

nice stuff! thank you, I will give it a try

[@MMAShredded]

awesome!

[@irminsulwotan6413]

Thank you!

[@MMAShredded]

no problem!

[@donnyboy2589]

Damn! Mr. Stretchy Dude, where you been all my life?!? Thanks for sharing this 🙏

[@MMAShredded]

ahaha cheers!!

[@painkiller4539]

after doing this for a week i was able to combo better and move around and throw better kicks and throw a head kick consistently and control it, its actually crazy how fast these work.

[@MMAShredded]

cheers!

[@OffDutyShort]

Please release a full solo mma training video. Enjoyed the other video but would be nice to have one without a partner. Like shadow boxing, drills, etc.

[@MMAShredded]

you should check out my Solo technique and conditioning program: www.mmashredded.com/soloprogram email me at [e-mail] if if you have any questions

[@mrtravelhub4313]

Nice tips, will try this,( stiff ex soocker player in the 40ies)

[@MMAShredded]

cheers!

[@henrylewis5539]

Legitimately, that is nuts.

[@MMAShredded]

cheers!

[@RikoRey92]

Thx bro, i have a hard time getting my kicks higher while doing combos, maybe this will help

[@MMAShredded]

it def wil!!

[@abdulsharif6541]

Thank You For this video

[@MMAShredded]

no prob!

[@synthesizerShaq]

Great content man!

[@freigeist2814]

will try this!

[@MMAShredded]

awesome!

[@TOPSyndicate]

I'm not gonna lie I thought consistent stretching was the key to higher kicks 😅 thanks for the vid bro!

[@MMAShredded]

both are keys to higher kicks!

[@TOPSyndicate]

@@MMAShredded awesome I'm a stick my routine and add this one!

[@mtgmac1]

Holy crap. I'mma incorporate this in my warmup and see if I can get that leg to 2m+ as my kick plateau'd at about 1,9 for a while now.

[@MMAShredded]

cheers!!

[@mtgmac1]

@@MMAShreddedhad 1st training with this method today, glutes, quadriceps and flexors sore as all hell. Looking forward to what happens in 1-2 months.

[@KingT410]

This helped more than old ways

[@MMAShredded]

awesome!

[@ba8e]

Ok, where can we see more of this guy/exercises?

[@MMAShredded]

you can follow him on instagram @bechangeben

[@rafaelcarrera9436]

Anyway to use this method for hamstrings, calves, or shoulders?

[@jangrajewski1017]

Wow Jeff, I'm suprised that a pro fighter like you didn't know these stretching techniques :) A true master is eternal student :)

[@MMAShredded]

:P

[@allistar420]

I needed this, truly I'm having issues here!

[@MMAShredded]

cheers!!

[@thelaggaifunk]

Thank's coach for sharing

[@MMAShredded]

no prob!

[@meeek21]

Thanks!

[@MMAShredded]

thanks for watching!