TRANSFORM Your Flexibility in Just 4 Steps

It is widely studied and all in agreement, if you want fast flexibility results, this method is the one you need!
In this video I guide you through the 4 step method that will transform your flexibility, and I can't wait to hear how it goes when you try it!
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[@loopeygirl101]

Please can you resend the cheat sheet! It didn't show!

[@Livinleggings]

oh bummer I hadn't realised it hadn't worked, I'm going to post it on my community board now 🤦🏼‍♀️

[@Wavebeam64]

@@Livinleggings maybe stick it in a card that shows at that same time so it at least links in the video where it's supposed to? also, this isn't critical to the video, i'm just curious: what's up with the audio changing at 1:13? Seems like for most of the video it's more isolated but a bit muffled (probably the clip-on) and then for that bit at 1:13 it's more clear but also collects more echo (maybe the mic on the camera). just curious about how it happened!

[@SarcasticData]

@@Livinleggingswhere can we find your community board?

[@kietro8319]

I am confusion

[@MrRaybrown007]

@@Livinleggings You are forgiven. x

[@boycott999]

These tutorials are very useful, but could you please consider doing them as complete follow along sessions so I don't have to keep pausing and rewinding the video?

[@spontaneousbootay]

That's what her membership program is for

[@gabbj89]

@@spontaneousbootayeveryone can’t afford a membership

[@spontaneousbootay]

@@gabbj89 youre asking her to give you her business for free. Get creative

[@Lucyorganicgarden]

How does one join the membership programme??

[@Izabela-ek5nh]

Learn them first, write them down and follow the notes. This I was doing for online yoga sessions 😊 because I was sometimes too late with a pose or I had to skip one pose and it was annoying making a pause.

[@ikkimaru5443]

I didn't see the cheat sheet at 6:10, but everything else was still very informative and detailed. Will try it out.

[@bunnihanni]

Me either just black. Needs an edit.

[@quadrantids8166]

Check her community tab.. She's put it there...(Pinned comment)

[@reggaefever1546]

I've done yoga for over 20 years and never been able to improve my flexibility in a forward bend. After one set of of these I went from my fingers being 6 inches from the floor to being able to touch my knuckles to the floor. I'm blown away by this. I felt incredible tension in my front hip flexors? Anyway I'm going to slowly increase after a few days rest but this is a game-changer at age 61! Thank you I'm a new subscriber

[@nicolaschalifour]

apparently some flexibility gains appear when one's body simply trust a movement will not end up in an injury. it's highly possible that you unlocked your brain/nerves and finally allowed your body to stretch safely by relaxing. I'm more limited by actually flexibility issues, but I remember some early progress were very pleasing. enjoy!

[@TabataChanToon]

It's a good time to start practicing! Let's go!

[@Codzilla71]

You've simply not been performing yoga correctly.

[@Eriddoch]

Dang, @Livinleggings you're so knowledgable. Love how holistic your approach is. Love that you don't dismiss the good in the other schools of training. Great editing.

[@liandrewbowson3228]

Thanks for the tip! I've never heard of this before. Would love to see you make a full body CRAC routine video in the future :)

[@davidcoorey8864]

What a revelation! I’ve been doing just passive stretching and wondering why I haven’t been getting anywhere! Thank you! Love the channel!

[@2ndmoon]

03:52 Step One: Passive Stretch 04:16 Step Two: Isometric Stretch - Contract 04:46 Step Three: Passive Stretch - Relax 05:10 Step Four: Antagonist Contract 05:44 Overview

[@user-oy2gb5ee2v]

All the four feels like the same thing

[@Codzilla71]

​@@user-oy2gb5ee2v😂

[@cacarlto]

I like the update to your video format! Great info as always, thank ya

[@pixlmyst]

Loved the video, but there didn't seem to be anything on the cheat sheet! Great explanations none the less, thank you.

[@dorotealicata5221]

hiya ... many thanks for taking time to explain .. will try and apply myself!

[@happyboy6180]

I love the scientific way of delivering the information, and simplifying it at the same time, unlike many others. Thank you.

[@l2344hdhn]

OMG just came across your channel and subscribed after binge watching so many video's of yours about flexibility, and Im already obsessed thank you for the video's and the knowledge, so needed this!

[@jacquianderson219]

This is similar to the PNF technique which I learned some time ago with my PT. Thank you it's really informative x

[@tinamanners3479]

Fantastic video! Thank you 😊

[@michaelm2502]

Great job! I'm a Stretch Therapist and your sequence involving both types of PNF techniques is excellent!

[@jordendossel5231]

Wow queen! You explained this so well 😍 Thank you

[@nataliefrances6319]

I ❤ your videos. You leave no crumbs. Simple, straight to the point, well explained, with clear visuals 🌻🔥

[@onionsbroccoli-on6jf]

Thanks, I have been trying to get more flexible. Also I have been trying to get more healthy in general. I’m getting older, and it’s time for take action now!! Thanks again

[@KINGDOM-EHEN]

Thank you so much for explaining everything ❤❤❤ i love it! 🙏🏻🏹

[@farahazouzi4083]

Very useful. Thank you ❤

[@yokaijem]

Can we just recognize how fluid the editing is in her videos? All the audio is perfect I didn't even realize she was talking in some of the scenes I thought it was all voice over

[@GSJC2012]

Awesome videos thank you for shsrong your knowledge 😉🙏👍

[@antoniobrown5555]

Great video as always! CRAC seems very similar to the PNF stretching that I do for my clients during assisted stretching sessions. Thank you. I will probably start implementing this now for myself.

[@hudsonincredibleform2205]

Agreed

[@paulleonardo8821]

Great informative content liked and subscribed 🙏🏻🙌🏻

[@AmaLhanzeyvlog]

New subscriber. Finally I found this video. Thank you

[@bretwainwright6472]

Very good - well explained

[@TabataChanToon]

It's a good time to start practicing! Let's go!

[@tsalt78]

Thank you for the tips! I will do it for my hamstrings. Hopefully, one day you will make such a video for rectus femoris. It’s horribly stiff with all the computer work ❤

[@DeirdreDoheny-zh8eg]

This was so informative, thank you! (The cheat sheet did not show, however).

[@donika4191]

How can u explain everything so smart and so easy to understand 👏

[@momzilla7752]

When I was competing I found that the antagonist contraction method gave me the best gains!

[@matanankri8819]

I started learning yoga and discovered that I am the most inflexible in the world :-) Your channel is just perfect for me and really helps ,you are perfect!!

[@Izabela-ek5nh]

Second. I'm on the first place 😅

[@marycoohill3361]

This is So good. Thank you . I stretch or do mobility most days but this has given me a much better understanding of what im actually doing. loving your you tube content so informative .❤

[@TabataChanToon]

It's a good time to start practicing! Let's go!

[@user-mr3gq8bp5r]

hello liv! i need a suggestion. everyday i do one of your yoga sessions along with gymnastics and calisthenics( strength training). I do the yoga in the morning and the other workouts later in the day. What do you think is the best schedule for optimal muscle growth and strenght ability. Yoga in the morning and strenght training during the day or reverse? thanks in advance xx

[@TinkB126]

Is the cheat sheet still up? I can't find it. Great video btw, you definitely have a new subscriber!!

[@johnnybryant9697]

Always Amazing! I'm a professional dancer and love all of your amazing knowledge, insight, and body hacks that have made my stretch routine more efficient, less painful, and overall enjoyable.

[@micheletsihlas4368]

Great delivery! No cheat sheet though.

[@jackwilliams8986]

Finally an amazing flexibility video

[@PaulRamnora]

I deeply appreciate this 'intelligent' approach towards learning how to stretch, properly. A lot of KZbin videos...just, simply, show you stretches without even a single word of explanation...? -Thanks! ;-)

[@witchininthekitchin]

Yup a like and new follower. 48yr old coming into 3rd year of aerial hoop and trapeze

[@parkerbolt4233]

I wish she had more stretches, showing going through each stretch with the corresponding technique

[@JMHorta]

I'm confused too. A sumarize or the cheat sheet would be nice to have. Thanks

[@wildominion7171]

You’re amazing

[@Rupk3]

No cheat sheet, but Yes you got 1 like and a new follower! ❤ Love your video’s. Thank you for sharing this information en making these video’s for us 😊

[@TabataChanToon]

It's a good time to start practicing! Let's go!

[@hjlinde_za]

In the example of say the hamstring. Does it matter if you do Step 1 on left, then right - then move on to Step 2 left, then right etc. Or is it better to do Step 1, left, Step 2, left etc - swap to right?

[@pinkymoon2971]

Can you please create a video on how to get a split with this method ❤ a routine 😊

[@DivineBudgets19]

Anyone else’s leg shaking like crazy for the hamstring stretch? 😅😅

[@Izabela-ek5nh]

Yeah but not every day. I think it comes from a poor warming up in my case as I hate warming up 😅

[@ArashAbravesh]

awesome

[@annakwiatkowska4752]

I'd love to see how to approach other muscles, like hip flexor? I cannot imagine how to work on it using all these steps.

[@PS-nm8wk]

I''ll give this a try! So no more nerve flossing?

[@PlexusJohn]

Just to observe from my career, reciprocal inhibition is terminology used in psychology and behavioural modification , i can see how it transfers to this. Also as a martial arts teacher I found instead of telling students to relax muscles i would use the phrase do it "without Tension" to garner fluidity and power, this tended to stop them being "floppy and chilled", sort of not bothered 😅, but helped to them to stay mindful of how bio-mechanics work when stretching, moving or striking without over relaxing or tensing.......hope this makes sense👍, p.s ignore the detractors and pedants... good video 👌

[@asbehzad]

You are awesome

[@ojh87]

I don’t think the cheat sheet is showing. Just a black half screen for me

[@gegeenorbu4495]

Same

[@KikkiF]

No cheat sheet at all…

[@ojh87]

@@gegeenorbu4495 uploaded on Liv’s community tab

[@ojh87]

@@KikkiF uploaded on Liv’s community tab

[@DGAWDGAW]

Neither for me.

[@romanvandermeulen8969]

hai! Don't you mean Agonist in phase 4? (AC) - the hipflexor in your example is shortening, the agonist is contacting.. right?

[@741lone]

Is there at diffnce between the first, and the second strech? 🤔

[@CaptainBrash]

Would that hamstring stretch be what i need to get a good pike? I really want to start trying to nail the handstand but i just get tired kicking into it. :)

[@tes27091]

How much time does it take to do one round - 20 sec rest - round 2 - etc?

[@swenic]

I don't need a cheat sheet when I got you :)

[@ChattyInk]

You got any tips for stopping my leg doing the jerking motion where it shakes-? It does it no matter what lol

[@annwan10]

ah yes the good old PNF stretching method, we love to see it!

[@jenniferarmstrong589]

Good morning - please attach cheat sheet - thank you!

[@hudsonincredibleform2205]

Just watched your video. It looks and the dynamics are identical to an addisted Proprioceptive Neuromuscular Facilitator Stretch ? But the individual is unassisted ?

[@lorena-elle]

I really appreciate your videos, they are super complete, exhaustive, but for the most part they are so long for those who have the time counted but nevertheless want to do a workout. Too much speaking 😅

[@imotaani]

how many reps per exercise to stretch?

[@EggSurfer]

What is the difference between step 1 & 3?

[@SoapMacLavish]

wow, so pretty!

[@christinephipps]

In the common mistakes is that stretching the same area more than 3 times a week or doing the crac technique more than 3 times a week?

[@BH-60]

Wie lange dauert es Biskuit dein Gesicht tätowieren lässt!

[@liviofazi4017]

My head is gonna explode......ok I try

[@HeatherQ333]

Hi can you please tell me what your credentials are? I know you are yoga teacher, but are you also a physiotherapist or occupational therapist or something?? Thanks! 😊

[@Benjiffy]

I’d been stretching every day for 30 years. Don’t do that 👍 got nowhere. Started doing it 2-3 times a week, as I heard about Mike Mentzer and the “more is better fallacy”. I might be making progress now 🤞

[@slaetitia62]

Have you seen any progress?

[@Benjiffy]

Yeah. Slow, but now I’m making some actual progress, having reduced frequency (I’m *really* f’ed up, tbh)

[@Izabela-ek5nh]

​@@Benjiffyhow is it now? I also have to make it 2 or 3 days not 7/7 as I did. I was probably overworking but I was afraid if I won't do it every day my small progress I made that day will disappear 😅

[@Benjiffy]

@@Izabela-ek5nh I started doing the couch stretch a few weeks ago. Seeing real progress with that, even with only 2/3 times a week!

[@Benjiffy]

@@Izabela-ek5nh I always felt compelled to do massive amounts of stretching every day too. The culture of “110%” really doesn’t help, and it’s very misleading because the people saying don’t live with intensity the same way as someone who has a chronic illness. “intensity” just doesn’t mean the same thing

[@adam.motions]

👏

[@venenumletalis]

The problem with the hamstring stretch is that it is not a genuine ROM gain, it is all orienting at the pelvis. The body is not really capable of over 90 degrees of genuine active hip flexion with the knee extended. You are starting very extended, can see by the gap between the thigh and the floor of the resting leg and the rib flare, both of which gets even more exaggerated as the leg is pulled towards the torso, and the pelvis rolls to the side too along with that. Most people don't actually need to get their hamstrings stretched, as they are in anterior orientation already, meaning the hamstrings are tight because they are already overstretched.

[@billcypher4666]

I had to go the close caption at 5:40, was sure she said something else lol

[@ricos1497]

I came to the comments to see if anyone else had noticed it, as I thought it was just me! The action at the same time made it even more amusing to my childish mind!

[@Jane_under_a_tree_with_a_book]

0:12

[@GabrielSanchez-iz8uq]

Can you fix the cheat sheet,🙏you look kind of tired, I hope you're doing fine! Thanks for the video!

[@in2minutesorless64]

I'm sorry ... there was no cheat sheet info. Please add it to the end of your next vid. 👍

[@stephentomaszewski8501]

When you contract your hip flexor you’re trying to contract your hip flexor which is the agonist to the antagonist hamstring

[@MicrowaveHateMachine]

Mufastest way. Got it 😂

[@baileycaful]

Four step method starts at 3:33

[@waynekoren828]

There was a blank screen at the portion where there should have been a cheat sheet.

[@geeves21312]

CRAnC...? Since the A could be Agonist

[@NickyRoads]

What did she say at 5:39

[@dennisshannah4978]

Forgive my feeble 72 year old mind but this system seems a bit to complicated for me. Has anyone made simple follow along videos using this technique?

[@henkvink6316]

I wonder: you say that you should warm-up, but then you call it post workouts, whereas "post" means "after" . And yes, please the cheat sheet.

[@mmwoodcockart]

I think it means warm up before these stretches (simple mobility stretches) or if you're already working out, tack it on the end of the work out. I'm not sure if these stretches fall into this category, but many pros and instructors suggest to - avoid - long holds/static stretches pre-workout as it increases risk of injury. Maybe the CRAC method is closer to static/long stretches and ideal post-workout.

[@KhadimHussainMir]

SO NICE, SO BEAUTIFUL, SO LOVELY....

[@chungoscar2827]

had to admin it's good content. But did i just spent 7 mins. to watch a fancy way to explain PNF stretch?

[@Markedsound]

What if you can’t even get your leg straight for the first move 😔

[@paulanelson8618]

No cheat sheet seen

[@jackies349]

where's the cheat sheet??

[@yammamack1032]

Cheat sheet did not come up :(

[@GeorgeLista]

6:11 just a black screen… 🤷🏻‍♂️

[@chouchouchouchou8929]

I love your videos but I don't understand everything. Can you translate them into French? Thank you so much for your job

[@pkpk-lg8ll]

Kolejna z tymi terminami. 100% po kilku dniach dotkniesz glową kolan, pierdoly

[@thairshakhtour]

I think there is a biological factor to women being more strechy than men

[@Acc-LTELTE]

Please dun talk to much. Straight away to the Exercise & method.

[@shadesofbrooklynn5]

ThankYou for all the video’s! 🤍 I have been stretching for more then a year now every evening. And i cant seem to lift my leg up very far in 3 legged dog…. It seems like whatever i do i cant get very far, while i see everybody on youtube swinging there legs in almost a 180degree stretch without any effort. Which is very disencouraging😢

[@howarddodge772]

i love your tatoo

[@MrRaybrown007]

What Cheat sheet. xxx