#stretch challenge

[ot2tvxq]

tvxq.official: #TBちゃん 도 Stretch ❤️

Translation: Stretch with #TB-chan too ❤️

[ot2tvxq]

tvxq.official: Stretch Stretch

[ot2tvxq]

tvxq_official: #할마에 님과 Stretch Time🕺 (Aerobics Ver.)

Translation: Stretch Time with #Halmae🕺 (Aerobics Ver.)

[mask-knife-is-buggys-wife]

My legs feel sore but stretchy this morning so things are going well

[youknowyoureadancerwhen]

Hey there dancers! Can you believe we are at day 12 already?!

I hope all of you have been keeping up with your stretching! Sorry for my absence, I was working on the above for you!

So, introducing to you the calendar! Notice the calendar is split into two different types of days; days with regular stretching and PNF stretching (check the links if you missed the posts). Make sure you keep to this if you want to improve your flexibility in the most effective/fastest way! 

Drop me a message with your email address if you would like printable or higher quality version of this!

Keep dancing xoxo

[youknowyoureadancerwhen]

Hello friends! How is everyone today? Welcome to Day 6! We are almost at the end of Week 1, how does it feel? Have you been consistent?

Today we’ll be talking about isometric stretching and PNF stretching aka the most effective way to increase flexibility.

What is Isometric Stretching? It is a type of static stretching (so not leg swings) which involves tensing stretched muscles. Isometric stretching is the fastest way to increase static-passive flexibility (i.e. it’s not aimed at getting your kicks higher, but your splits deeper).

The proper way to perform an isometric stretch:

Get into your stretch position - your front split, middle splits, tilt hold etc

Now I want you to figure out what muscle is being stretched and tense it for 7-15 seconds. So for me when I am performing my middle splits, the muscle being stretched are my inner thighs (I’m extremely tight there) - So I am going to contract/squeeze those muscles for 7-15 seconds.

Relax the muscle for at least 20 seconds.

Now I am going to explain to you about PNF (proprioceptive neuromuscular facilitation) stretching. This is said to be the quickest way to get flexible. Here is the proper way to perform the safest PNF stretch:

Get into your stretch and hold for a few seconds.

Perform your isometric stretch i.e. contract the stretched muscle for 7-15 seconds. 

After you cannot contract any longer, push further into the stretch. 

Example for middle splits:

1. I get into my middle splits using the wall.

2. I contract my inner thigh muscles, flex my hamstrings and calve muscles for 7-15 seconds.

3. After I cannot hold the contraction any longer, I will release and push myself further against the wall.

You can perform PNF stretching 3-5 times with a 20 second rest in between. Also note, PNF stretching is very taxing on the muscles and should not be performed more than once a day, preferably once every two days.

Your daily task:

Just one today; try out isometric and PNF stretching with your regular stretching routine. Ease into it, you don’t want to injure yourself.

I want you to go easy (not too easy) today and tomorrow. Day 8 is where we get serious. See you soon! xoxo

[youknowyoureadancerwhen]

Hey there dancers! How was day 5?

Today will be a quick post on what muscle groups to stretch first, what is the best time to stretch, and how many times a day to stretch.. and some motivation. Check out the daily tasks today! They are a bit of fun!

What muscle groups to stretch first?

As a general rule, you should usually do the following when putting together a stretching routine:

stretch your back (upper and lower) first

stretch your sides after stretching your back

stretch your buttocks before stretching your groin or your hamstrings

stretch your calves before stretching your hamstrings

stretch your shins before stretching your quadriceps (if you do shin stretches)

stretch your arms before stretching your chest

When and how many times a day to stretch?

There’s no particular best time to stretch - as long as you can get it in. However, if you are often required to be flexible without any warm-up (i.e. if you are a dance teach or coach and have to show a position), mornings are the best time to stretch for you. 

If you stretch later in the day, you will notice you are more flexible as your body is naturally warmed up. Night time stretching is great to relax before bed.

Once a day, for a minimum of 15 minutes (that’s including warming up and cooling down), is plenty. However, if you want to get flexible fast (within the next 30 days) I recommend twice a day (morning and night), for about 30 minutes each. 

Daily Tasks

I want you to be honest with how hard you are working. Don’t expect results when you are not putting the in work. I’ll go first. I didn’t stretch yesterday. I had a horrible workout at the gym, and all I wanted to do was go home and get in bed. I know I can’t let small things (or even big things) get in the way of my goals - and you shouldn’t either. Remind yourself what’s important and what you want.

I want to get to know you all better. Post a picture, tag me, and tell me something about yourself - dance related or not. Here are a few things about me: I grew up in Sydney, Australia, I moved to Singapore last year in June, and now I am trying to move to the U.S. (or more specifically Chicago). I didn’t start dancing (ballet) until I was 15. YKYADW started as a Tumblr blog a few years back, life got in the way and I stopped working on the blog. My vision for the blog back then and now remains mostly the same; I want this blog to inspire people to dance. I want people to stop feeling like they can’t dance do to whatever reasons ... maybe I’ll talk more about this later. 

I want you to keep going and be persistent. You may notice some days you are not as flexible as the last - but remember where you started (look back on those progress pics) and look at where you are now and you will realise how far you have come and still how much you have to gain.

Over & out! 

[youknowyoureadancerwhen]

Literally. Let the space between your legs and the floor, or your foot and your ear, or whatever it is you are working towards inspire you and motivate you to keep going. 

I’ve thrown a lot of information at you all the last three days so today is the day to catch you breath and allow you to fortify the lessons of yesterday before we continue. 

Also, there’s a cheeky giveaway on Instagram - so go check that out!