The BEST Way To Get Flexible (Proven By Science)

The best techniques for improving flexibility are well studied by scientists! In this video I share the exact techniques you need to apply to improve your flexibility and the best part is, it only needs 9 minutes of effort per week!
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📚 Studies cited in video:
pubmed.ncbi.nlm.nih.gov/27472...
pubmed.ncbi.nlm.nih.gov/15514...
pubmed.ncbi.nlm.nih.gov/9327823/
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/29506...
pubmed.ncbi.nlm.nih.gov/2372082/

[@blackhoodie1132]

I have anxiety and depression and couldn’t get out of bed in the morning. Doing you stretches and Taekwondo motivated me to overcome this mental illnesses ever so slowly so I’m very grateful to you!

[@syzygy1111]

It’s been 15 days since I started! Although I won’t say I feel better because I can’t get over my frequent crying sessions but I guess it’ll work in the long run….I appreciate how the body is opening up each day and makes me realise how stiff like a log anxiety and depression can make you (:

[@sophiabreidfischer6242]

Thats awesome💚

[@Pastamistic]

​@@syzygy1111 stick with it! There's times you will fail and revert back to some past issues. That's ok! Forgive yourself and keep moving forward with small incremental improvements over time.

[@celiauzarski2064]

I’m 75 and have been completely ruined by the Covid lockdown. It denied me the option to go to the gym and keep myself fit. Many of the instructors are no longer available for the classes I loved. You have given me new motivation to get going again with you examples and research data. I love your explanations. I may not get to start this week since it is the holiday week, but for sure after the hub-bub has died down. Thank you for what you do.❤

[@nickkyiv]

covid fascists should be kept accountable for that

[@celiauzarski2064]

@@nickkyiv thanks for your support, I heartily agree.

[@elzm3998]

Oooh ❤️🤲🏼🤞🏼

[@DiscoFang]

It's only 10 minutes a session, start this week!

[@barbarapaprotka2714]

Thanks to covid, I discovered exercicing with utube. I am really greatful for all these exercise videos. My life has changed.

[@craigparrott828]

This is interesting. I used to do 90 min yoga class, to help with my martial arts. I then couldn't make it and did 10 minutes morning yoga every day dramatically improved my results. Going to give this a try.

[@archamedis]

Bloody hell, this video is exactly what I need without even asking. Thank you! Notes: • 9 minutes for each muscle a week • At least 2-3 days a week of stretching (best results at 6 days) • 2-4 sets, each set 30 seconds • rest suggestion: switch to another muscle to stretch E.g. single-leg toe touching hamstring exercise, 30 seconds each stretch and leg, 3 times per leg = 3 minute session

[@75Cee]

Thank you so much!!!

[@seansmith1405]

Once again, I am amazed at your ability to concisely and thoroughly explain a potentially complex topic. As someone who probably spends too much time watching fitness/exercise videos, I feel confident in saying that you are light years ahead of the pack.

[@jwalzer]

I love the fact that the wonderful information put forth is based on science - love this channel as it has helped me in the past 3 weeks to become more flexible!

[@neygart1929]

I love your positive way of teaching, your smile is just a bonus. I'm going to set stretch goals for 2023, I'm curious how far I get. Thanks for your awesome videos.

[@aliciahigashi3986]

I am absolutely going to do the stretching you recommended 5 times a week. Since coming across your channel and doing the movements my body can tolerate I have decreased my pain, discomfort & increased my ROM. THANK YOU SO MUCH LIV!

[@christopherhohman7620]

Thank You for another informative video Liv. I can't wait to see the follow along.

[@yadthink]

Great info, Liv; thank you! I'm a new viewer and brand-new sub. I appreciate the lessons & positivity in your vlogs.

[@hayatieow4727]

You make your presentations so inspiring n motivating! Also so much of fun watching it! Thanks.

[@PrincessThomas.]

Love the follow along video for these stretches! Thank you!

[@gregorybeattie4435]

I just found your channel and I’m blown away! I’m fit, healthy and robust, but my flexibility is useless, because I’m rubbish and hardly ever stretch! These videos are so easy to follow, scientifically-grounded and user-friendly. I will definitely be following for more content and thanks in advance for helping me reach my mobility goals!

[@susanbrown4370]

Same here. I even do yoga but I have gotten stronger but not more flexible. I will try this for the next month to see if I notice any improvement.

[@flowjan2335]

The Quality of this channel is insane. Other youtubers with this quality have millions of views I hope you will reach that.

[@AVastShimmer]

This seems really intuitive and a lot more manageable than the 30 - 60 minute, 6 days a week sessions that have gotten me nowhere in the past. I’m 6’7”, 200 lbs and rigid everywhere. I’ll be really excited to see if I can get this to work!

[@gabemartinez2875]

I'm 6'6" 204 lbs and 51 years old. I was severely inflexible most of my life until a few years ago when I started a very short (5 min) stretching program most mornings. It's not exactly what Livinleggings recommends here but similar. Greatly improved flexibility has changed my life.

[@ananascarpenter]

Thank you so much for your very clear explanations. Very valuable to me! And yes, I am going to schedule 9 minute stretch sessions three times per week!

[@charlie5204]

I started a stretching routine already, after seeing your videos. And I already see progress in my balance :-). I'll give this a try as I have 10 min 3 times a week.

[@danysf3310]

love your tips and advice! always so valuable, helpful and high quality! 😍

[@stevepotts6113]

What a terrific video - Science, clear explanation, upbeat motivation, lively humor and great aesthetics. Congrats on a job well done!

[@sunshineandlemonsyoga]

Thanks for sharing this info🙏🏻 I will definitely be giving this a go!

[@davidfrancis9524]

I've learned so much from your videos. They're educational, to the point, and easy to follow. Thank you

[@tb564]

I think it's very disingenuous to rip off another creator's video, regurgitate 90+ % of the info they shared in it, and not credit them. This is a direct copy of Natacha Océane's video on learning the splits!! And it's not like a bunch of people have created similar videos where it is hard to find the original creator or that the info is general knowledge and readily available. You are taking advantage of plagiarism in an unregulated marketplace. And doing it to another independent female creator in fitness. As if they don't deal with enough crap from men in the field. It leaves a bad taste. Don't think I want to watch your other videos after this.

[@yves415]

You are the best! Thank you very much. May the force be with you.

[@MisterKra]

One important thing you need for getting more flexible: Motivation! I literally got punched in the face every time I was in class. For months I had to look over to 20 years younger and much more flexible ppl. Now, 6 months later I see a lot improvement from week to week. I reached my goal to touch feet during stretching and the goal to touch feet without stretching comes closer day to day. Each body is different. Each body needs different amount of time. Just stay motivated!

[@allenglishknives6823]

I’m in!!!! Reminders set 💪🏻👍🏻

[@ballyBe_]

Definitely going to try this, huge thanks 🙌🏽🙌🏽

[@coreyfrasca2073]

you are amazing..... helping me unlock my crazy tight hips and quads I've had for years hindering my squat progression

[@anthonynagle]

Brilliant, I'm so grateful for giving me back my mobility !

[@alir.9894]

Whoa! This was such an important video! THANK YOU!

[@tnijoo5109]

This video was so helpful!!! ❤

[@a.m.5456]

You know, thank you cuz I've been stretching even 40 min a day and still haven't gotten my splits yet... now I'm incorporating more strenght training and I'll definitely gonna try these!

[@microsnook3]

I'm so inflexible and I've seen a few of your videos now, but have yet to really try them. I will though and I appreciate how simple you make it. Thanks.

[@graham8854]

I am sooo gonna do this right now. Thank you for all your fantastic vids 🎅

[@laurewinkelmans9501]

Thank you so much. Very helpful information.

[@David__]

Thank you for sharing Liv 🙏 Really like how you blend the science (including references) then applying it practically. I also love how you bring some fun to all of this, had a good chuckle at the "not that Thomas & Friends" 😄

[@moart87]

Great insights! Will immediately apply

[@IainThacker]

Just coming to the end of a 30-day plank challenge, tomorrow is the last day with 3 minutes hold and my wife and I want to keep the practise going, this looks like a perfect compliment to that for our WFH morning tea break three times a week.

[@carson3434]

I was looking for some total body stretches to use in my routine. These are great!

[@Eimrine]

I love how your channel is both encouraging and heavy research-based. 6 day a week but for 10 minutes seems a perfect deal with my inside procrastinator especially if I clearly know why do I need that ROM.

[@tb564]

I think it's very disingenuous to rip off another creator's video, regurgitate 90+ % of the info they shared in it, and not credit them. This is a direct copy of Natacha Océane's video on learning the splits!! And it's not like a bunch of people have created similar videos where it is hard to find the original creator or that the info is general knowledge and readily available. You are taking advantage of plagiarism in an unregulated marketplace. And doing it to another independent female creator in fitness. As if they don't deal with enough crap from men in the field. It leaves a bad taste. Don't think I want to watch your other videos after this.

[@valeaves]

@@tb564 Thank God I‘m not the only one who straight up thought of Natacha‘s video! Although I wouldn‘t assume ill intent here. It just reminded me of her video.

[@nicholasclarke3147]

Love the science based advice ❤

[@Robert-mn8gc]

U r a real Gem 💎. U & one other on KZbin r the best 2 4 stretching teaching. How ever u have the gr8est detail. Bravo UK Gal 👧

[@syschinesubbie]

I will start tonight. Excited to start.

[@aidanbyrne8267]

Not going to do those three specifically, but will definitely be incorporating the set method into my stretches. tysm!

[@omarlittle5802]

Another perfect start to the week! Thanks Liv!! Question: In an effort to maximize time efficiency, do you think I could swap 1 'Fixed Firm Pose (Supra Vajrasana)' for 2 King Arthur stretches? Also, since I'm here, do you have any back-bending videos in the queue?!?! I feel like I've got to focus on countering my desk-worker slouch somehow! 😊 As always, thanks for all that you do!!!

[@zedsclanwallace8558]

Your content is exceptional, thank you :)

[@heatherlebus9046]

Thank you so much for this! I believe this approach is doable for me

[@onlineworkmail]

Thank you! I will be trying

[@mikegrier2829]

Excatly the tutorial I needed to feel I’d be making the proper effort. Many thanks.

[@wildkynd7174]

This sounds like it is absolutely going to make my journey to find my mobility much easier and less daunting. Thank you so much for sharing this!

[@kateharrison807]

love this. thank you

[@Nunussify]

OMG I love this video!!! you have absolutely inspired me!!! I am going to start TODAY!! Thank you so much !! :)

[@burnfat3812]

Love you love you LOVE you thank you very much for making such wonderful video and sharing your wisdom. I am sure there’s lots people benefitted from your video so I truly appreciate ❤❤❤ Please keep on sharing your knowledge i will update about my progress

[@andersschroder2834]

Every time a KZbin channel actually bothers to properly source their claims a little angel is born. Thank you for that!

[@dmitriyk1857]

I love how you showed the studies to backup what you are saying. Well done.

[@tb564]

I think it's very disingenuous to rip off another creator's video, regurgitate 90+ % of the info they shared in it, and not credit them. This is a direct copy of Natacha Océane's video on learning the splits!! And it's not like a bunch of people have created similar videos where it is hard to find the original creator or that the info is general knowledge and readily available. You are taking advantage of plagiarism in an unregulated marketplace. And doing it to another independent female creator in fitness. As if they don't deal with enough crap from men in the field. It leaves a bad taste. Don't think I want to watch your other videos after this.

[@Designworks22]

Thank you for simplifying stretching to make it more enjoyable and keeping it easy to maintain. I am 70 and strength train at the gym at least 5 days a week. Now that I have the strength, I need to be flexible to provide better balance. Thank you again for this video!!

[@tomcorridan5236]

Thank you so much for your helpful videos..huge benefit

[@heartofartichoke4340]

So glad I stumbled on this. Lockdown and ensuing lethargy left me in a right state. What's the video mentioned, not at the end, but in one of the links below? Thank you Fiona!

[@RyanRyan-Ryan]

That’s my calendar of choice, nice big boxes to track everything. It is so handy!

[@AliciaSweetz]

Starting this today!!!

[@Yaya90H]

Very nice that you reference articles

[@tapeexperiments]

It will be interesting to compare this information with my various Yoga classes. Thanks

[@glenrisk5234]

Definitely give it a go. Been trying to improve my flexibility for a couple of years. Had some improvement but not as much as I'd like so I will give this a go.

[@tr1ckster726]

I just stretch for 10 min before bed, and I’ve shocked at the lack of aches and pains since I started doing it. I beat my body up pretty good each week so I gotta keep flexibility.

[@ThePervinca99]

I love your channel so much. Right now I'm using loaded eccentric stretching, isometric hold and pnf in a "stretching workout" once a week. I want to do some passive stretching 5 times a week while watching tv to keep the gains. I want 2023 to be the year where I finally achieve the splits 😂🙌🏻

[@FringeWizard2]

I am in a passive stretch right now while I write this comment and watch youtube videos. I am now better at splits than all of my sisters friends. The key was to smoke a ton of CBD so I could sleep and actually make progress due to improved recovery skills, plus learning pranayama.

[@jasondashney]

I've started to do the TV thing as well. You're just watching something anyway, so you may as well work out or stretch.

[@ThePervinca99]

@@jasondashney exactly! You do something productive in the meantime 😂

[@therealjohneason]

Your videos are helping me. I have seen an improvement in the last 3 weeks and will incorporate this into my routine (I was holding 2 sets of 60 seconds, so easy to fix).

[@boesposito]

I'll do it. I've a fused lumbar. Nerve damage. But you're awesome and inspiring and an expert. Thanks love.

[@eljefe5536]

Gonna try, thank you Miss.

[@KaanSenel]

Yeah, follow along stretches would be great!

[@NatalieLawrence]

Thank you for your channel! I really appreciate the knowledge you’re giving us, this video has been an eye-opener. I’m going to give these a try!

[@tb564]

I think it's very disingenuous to rip off another creator's video, regurgitate 90+ % of the info they shared in it, and not credit them. This is a direct copy of Natacha Océane's video on learning the splits!! And it's not like a bunch of people have created similar videos where it is hard to find the original creator or that the info is general knowledge and readily available. You are taking advantage of plagiarism in an unregulated marketplace. And doing it to another independent female creator in fitness. As if they don't deal with enough crap from men in the field. It leaves a bad taste. Don't think I want to watch your other videos after this.

[@cgar1014]

Definitely going to start tomorrow

[@white.1587]

At my first try, with changing exercises, it took me about 12 minutes for all the stretches. Going to do them 3 times a week from now on. I will share my experience in about a month

[@mrwolf750]

Happy new year!🎆

[@ralhamami]

Your videos are one of the best, if not the best, in terms of actionable takeaways and ease of understanding. Wife and I will definitely give this a try. Awesome! 😁👍🏽

[@tb564]

I think it's very disingenuous to rip off another creator's video, regurgitate 90+ % of the info they shared in it, and not credit them. This is a direct copy of Natacha Océane's video on learning the splits!! And it's not like a bunch of people have created similar videos where it is hard to find the original creator or that the info is general knowledge and readily available. You are taking advantage of plagiarism in an unregulated marketplace. And doing it to another independent female creator in fitness. As if they don't deal with enough crap from men in the field. It leaves a bad taste. Don't think I want to watch your other videos after this.

[@Paul-qg3iw]

Love your channel and guidance and boy I need this. Many thanks (from London Eng;-))

[@NamasteGolden]

I’ve been a tensed messed since I had my baby almost 3 years ago. My lower body is tighter than a new rubber band! I can’t wait to try these for increased mobility!

[@tillylynn5533]

when i got to uni i had a really hard time getting to sleep, and i found 5 minutes of stretching/yoga before bed each night helped me sleep as it relaxed me and i had good gains in flexibility so this is definitely a good method to try out if youre coming to the description to see others results!

[@sofiaalmeida3770]

Will do! 👍🏻

[@Kurogue]

Great advice like always. I have to do dynamic stretching because static only makes me more stiff.

[@DiscoFang]

This little-bit-often is the truth. I'd spent a lifetime (well, 20 years) exercising and stretching for martial arts until injury nixxed that. After 10 years of doing not much physical stuff I couldn't even touch my toes. I discovered that just 4ish minutes at the end of the day of 3 different hamstring stretches had me elbows to toes in about 6 weeks.

[@EngrAzam-og9lq]

Really wonderful information 👌

[@emmetworkshop2829]

Sounds great. Is there a follow along video for the precise exercises mentioned in this video? The links in the notes seem to point to something different.

[@autisticfairy8002]

The best video on stretching

[@vega1349]

I am so excited to try this! I’m chronically inflexible as compared to other dancers, but I’ve always thought I needed to spend 1.5 hrs at a time. Really hope I can make some real progress now!

[@sdubrau]

That's exactly what I need. Count me in.

[@joanlynn1702]

Give it a try? My goodness Liv, I started stretching daily as you’ve been releasing these slide & glide and how to stretch videos. I’m probably at 15 minutes per day before my practice and…Whoa Nelly what a difference!!! You are the reason I scored a “9” in your flexibility challenge. Every day that I stretch, I can see the results on my matt and my hubby calls me “Gumby”. I don’t even want to think about how crunchy I would be I I didn’t stretch daily 😊 Once again, thank you for all you do as I eagerly look forward to the next lesson❣️🙏💕

[@Livinleggings]

So glad to hear that! 💙

[@tb564]

I think it's very disingenuous to rip off another creator's video, regurgitate 90+ % of the info they shared in it, and not credit them. This is a direct copy of Natacha Océane's video on learning the splits!! And it's not like a bunch of people have created similar videos where it is hard to find the original creator or that the info is general knowledge and readily available. You are taking advantage of plagiarism in an unregulated marketplace. And doing it to another independent female creator in fitness. As if they don't deal with enough crap from men in the field. It leaves a bad taste. Don't think I want to watch your other videos after this.

[@neygart1929]

​@@tb564 First I would like to say that she might not know the person and the video you speak of, neither do I. And secondly, as you already pointed out, is the information in this video freely available.

[@legitlyspelunking]

Finally someone talking about stretching in sets! I like it because opposite to resistance training, I find I improve with each set and am able to take the stretch a little further each time :)

[@GiveItAGoBakes]

Ok I feel like I can't workout after being so depressed lately, but a 10 minute stretch with what you showed me is something I could do while at my desk. Thank you, I feel like I have hope to improve my body.

[@sage9836]

I found a weight free exercise book where there are exercises you can do at your desk.

[@GiveItAGoBakes]

@@sage9836 really?! What is it? I would love to do that.

[@malcolm_in_the_middle]

You might find that working out actually helps with your depression. Just get out and do it.

[@GiveItAGoBakes]

@@malcolm_in_the_middle well if course it does but maybe you don't have much experience with depression but "go out and just do it" isn't possible

[@malcolm_in_the_middle]

@@GiveItAGoBakes I do have experience with it actually. I know it's very difficult to actually motivate yourself to do something, but that's what worked for me. Try joining a sports club, so that exercise is actually fun.

[@PTSTEH20]

Yea liv love it ❤

[@scottmatthews8578]

This is what I need . I think the trick is mentally training yourself for routine mini stretching sessions but obviously you arent gonna accomplish those deeper stretches with shorter holds which make you feel like you progressed . For me the measure of success has always mostly been the perception of the positive improvement in the way I feel anatomically pre-stretches vs post stretches . Should it be expected to feel less difference with more targeted mini routines !

[@Kemrer]

Thank you

[@waynebrown6650]

im going to give it a try

[@pgetti6]

Thank you. I'm going to give it atry.

[@Mcjessica05]

I am going to work this into my workout routine.

[@MsHenryoh]

I workout .. mostly resistance training legs and running but stiff as a board and need flexibility. I like what you say going to give it a try. My hat is off to you Thanks a ton!

[@deemuffi3177]

Each stretch for less than 10 mins, 3 times a week. Holding stretches for 30 seconds. 3-4 sets. King Arthur stretch, butcher block stretch, frog stretch, single leg forward gold. Challenge accepted!

[@mjtrace8391]

Ima try! The reminder will be the hardest part

[@Chris_PerthWA]

Love your videos

[@richardjackson9725]

Deserves way more subs …👍

[@surfbra27]

Love your videos i always learn something I have been doing 3 full body stretches from one of your other videos as well as 3 stretches from jeremey ethier video about 4 time's a week for the past 3 weeks and I have made significant improvements which is surprising to me now learning it should be held for 30 sec. I been holding 3-5sec. Also only two sets now I'll up the hold and add a set see what happens. Thank you

[@_iliiliililili_]

Thank you)

[@ersgutertilman]

great video