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I want to get flexible, but how do i start, what do i do? - Start your Flexibility Journey

This is a question I get asked quite often - followers on Instagram messaging me, students asking me...

Flexibility and Contortion Coach Mia Lang doing Oversplits.  Online Flexibility and Contortion Coaching

First and foremost, getting flexible is a great goal, but it can be difficult to know where to start. I know this firsthand. In my opinion, the first step is to set a realistic and achievable goal for yourself. This could be touching your toes, doing a split, improving your flexibility overall, or mastering a specific trick.

Set goals that are realistic and achievable

Once you have a goal in mind, it's important to create a plan to achieve it, or find a good coach who can create one for you. This may involve doing stretches or exercises that target the muscles you want to improve. Starting slowly and gradually increasing the intensity and duration of your exercises is important to avoid injury.

Train your flexibility regularly - consistency is key!

Making flexibility training a regular part of your routine is also important. This could mean stretching for a few minutes every day or doing a longer flexibility workout a few times a week. Consistency is key to seeing results. A short flexibility routine around 10-30 minutes a day is often more effective than doing an hour-long session once a week and being sore for days.

On this site, you can find little follow alongs that are only 10-20 minutes long, and than can be done daily!

Online Flexibility and Stretching Coach Mia doing Over Splits on the Wall. How to achieve your splits fast.
Wall Over Splits

Rethink how you work out - work on your end range

It's important to change how you work out and start doing your workouts at your own end range of motion. For example, in a pole dance class warm-up, circle your shoulders in the biggest radius possible for you and kick your legs as high as you can.

Put flexibility into your daily routine

There are also a couple of tweaks you can do at home, such as brushing your teeth while doing some leg raises or doing slight stretches while waiting for food to cook. The more you involve mobility and flexibility in your daily routine, the faster and more flexible you will become. But remember, all of this takes time.

Track your progress

It's important to video yourself and take pictures. Sometimes, you won't feel an improvement until you actually see it.

Don't forget to rest and readjust.

If you feel like you are not making any progress, readjust your training! Maybe you need more rest, maybe you need to stretch more actively, or maybe you need to target slightly different areas. Listen to your body and try to explore with the help of a coach, what's best for YOU!

Flexible Girl doing a backbend bow pose - How to get flexible in the back fast.
Bow Pose - Yoga Pose

Flexibility is not a linear progress.

Finally, it's important to listen to your body and be patient with yourself. Flexibility takes time and effort to develop, so don't get discouraged if you don't see progress right away. Stick with your plan and celebrate small victories along the way.

Find a good flexibility coach.

And find a good coach who can guide you through your journey safely. Even group classes can help, especially if you're an adult. Make sure to find a coach who knows how to teach adults.

Lastly, never give up. It's a process. Enjoy the ride. Keep going, even when you have setbacks!

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