Four week stretching course

Let’s improve your flexibility, strength and mobility in just four weeks.

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Meet your instructor

Meet your instructor

VICTORIA

I trained as a professional dancer for seventeen years graduating in 2017 with a BA Honours in Professional Dance and Musical Theatre. Flexibility, mobility and strength was a fundamental part of my training, especially in ballet and jazz. Over the years I have found the best ways to not only improve my flexibility significantly, but how to maintain it.

What you’ll learn

Course FAQ

  • Warming up and cooling down is imperative to avoiding injury and keeping your body safe. Warming up in warm clothing will aid your muscles. You can warm up by doing cardio or having a hot bath or shower.

    If you have any pre-existing health conditions or injuries I would advise seeing a doctor or physio therapist before beginning this training.

    I encourage at all times to use discernment when it comes to your body. If at any point you feel any pain outside of the normal stretch on the muscles or tingling, which is also common, I would suggest reducing the stretch or stopping. Always honour your body, be patient with your process and do not push yourself to the point of injury.

    • A mat

    • Water (please stay hydrated throughout your training)

    • Warm clothing to be layered on top of activewear

    Optional

    • Resistance/stretch bands

    • Yoga blocks

    • Towel

  • Always warm up and complete your strength, conditioning and mobility before your specialised stretch. Don’t forget to cool down at the end.

    WEEK 1 GENERAL STRETCHING

    Warm up (cardio or hot bath/shower)

    Chapters: 1,2,3,7

    WEEK 2 HIPS

    Warm up (cardio or hot bath/shower)

    Chapters: 1,2,4,7

    WEEK 3 LEGS

    Warm up (cardio or hot bath/shower)

    Chapters: 1,2,5,7

    WEEK 4 BACK

    Warm up (cardio or hot bath/shower)

    Chapters: 1,2,6,7

    Aim to stretch at least once a week however, the more you stretch the better the results. Three times a week is a great target and is what I used to do when I was training to improve my flexibility.

  • If you feel sore a hot salt bath or shower will help your muscles.

    Foam rollers help, if you do not have a foam roller you can use a deodorant can to roll out your muscles. If you have a tennis ball or a golf ball you can place it against a wall to roll out your back.

    Please stay hydrated, eat and rest.

    Keep the body warm following stretching so your muscles do not seize, especially if you are going from different temperatures (indoors to outdoors).

  • Breathing and relaxing your body will allow you to deepen and take each stretch to your full capacity.

    Holding tension creates resistance and will stop you from getting the most out of each stretch.

    Think:

    Breathe in to prepare, breathe out to relax and deepen the stretch.

    Your posture and alignment is important, keep that in mind.

  • I am always just a message away if you are in need of support. If you record your progress I can offer you feedback and advise.