50, 25, & 15 minute stretch routines

50 minute routine 4 blocks are:

1. lower back, glutes, hamstrings, and hips

2. core, hips, thighs

3. chest, shoulders, forearms, wrists

4. neck, upper and lower back

pre session conversation to discuss:

(5 key things)

1. overview of session; clarify length and muscle focuses

2. permission to touch client

3. explain tension scale:

• we use a tension scale, not a pain scale, where 1 = no stretch at all and 10 being painful. We never want pain that is never the goal of stretching so we will focus on using a tension scale between 3-5 for smaller muscles and 6-8 for larger muscles as you progress through your personal stretch program

4. PNF cycles

• we use PNF, which is proprioceptive neuromuscular facilitation, combined with static stretch holds to create a deeper stretch

• PNF involves you contracting your muscle 20-30% of your full strength against resistance provided by the flexologist to engage the targeted muscle to contract for a few seconds before relaxing, allowing for a deepening of the stretch at our new perfect stretch depth on the tension scale

5. importance of breathing

• we use a deep breath after the PNF contraction before falling deeper into that stretch

• the breath allows you to relax the muscle more fully

• increases oxygen and nutrient flow to muscles

• increases blood circulation

• engages the parasympathetic nervous system allowing for deeper muscle relaxation for a deeper stretch

block 1 stretches (6) - lower back, glutes, hamstrings and hips

1. lower back and glute - supine

2. hamstring - supine

3. adductor - supine

4. IT band - supine

5. piriformis - supine

6. adductor and groin - supine

block 2 stretches (6) - core, hips, and thigh

1. lumbar rotation - side lying

2. quad stretch - prone

3. hip flexor - prone using ½ in foam roller as close to the patella as possible

4. internal hip rotation - prone

5. external hip rotation - prone

6. soleus/calf - supine

do lumbar rotation on both sides before moving to quad stretch

go directly from internal to external hip rotation on same side

have client walk around before calf stretch if older and had really intense stretch

block 3 stretches (9) - chest, shoulders, forearm, wrist

1. pec minor - supine lying on ½ foam roller

2. upper traps and neck - supine lying on ½ foam roller

3. upper pec and chest - supine lying on ½ foam roller with hands behind head fingers overlapped or interlaced

4. upper body traction - supine lying on ½ foam roller

5. pec (isolated) - supine

6. external shoulder rotation - supine

7. internal shoulder rotation - supine

8. wrist extension - supine

9. wrist flexion - supine

Roller location: long ways along spine in line with the top of her head

demonstrate in front on yourself where the roller should be placed

for pec minor, have client bend knees to keep them more stable

Block 4 stretches (5) - neck, upper and lower back

1. neck traction - supine

2. neck flexion - supine

3. lateral neck flexion - supine

4. neck rotation - supine

5. forward flexion (forward fold) - sitting (pushing on client from behind)

Block 1 stretch conversation

1. Pre stretch guidelines and expectations 

   • Explain 50 minute stretch routine to get a feel for where they are at 

   • Permission to touch

   • Explain tension scale: 

     • Lower body scale 0-10

       • 0 = no feeling at all 

       • 10 = pain 

       • Larger muscles = 6 

       • Smaller muscles = 3 

   • Explain PNF; proprioceptive neuromuscular facilitation, muscle contractions that than allow us to move deeper into the stretch by contracting then relaxing the muscle 

   • Relax and breath 

2. Discuss goals for flexibility and movement 

3. Build rapport with client 

4. Dig deeper on their goals from needs analysis 

• short term goals

• long term goals

• goal type: progressive vs outcome

Block 2 stretch conversation

1. Start to introduce concept of client programming and set expectation for timeline to get results 

   • explain periodization: systematic progression based on training variables that follow a predictable pattern

     • variables include: volume, load, and progressive overload

       • load = tension scale

       • volume = # PNF cycles completed

     • 3 phases:

       • foundation; new members, focuses on global, major muscles, volume = 1-2 PNF cycles, tension, small = 3, larger = 6

       • active; focusing more on smaller muscles now, volume = 2-3 PNF cycles, tension, small = 4, larger = 7

       • performance; maintenance and refining, volume = 3-4 PNF cycles, tension, small = 5, larger = 8

   • describe current phase of periodization they are in and what it means

• Relate to short and long term goals they want to achieve 

• Describe how we will build the program to specifically focus on those goals 

• Build into the perfect program as a progressive model 

  • increasing PNF cycles to build strength

  • increasing tension scale to increase mobility and flexibility and ROM

1. Begin outlining what a program at SL entails

Focus on educating client not having a conversation while stretching

Block 3 Stretch Conversation

1. Provide specific examples of what their program might look like: 

   • Specific muscle groups 

   • PNF cycles (rep number) 

   • How these things relate to their specific goals 

2. Educate on value adds (Movement Assessment, X+) and how I will integrate it into their program 

   • Movement Assessment, MAP, used to track their progress and evaluate effectiveness of current plan n

   • X+ online platform with education videos for at home/on vacation continued stretching to support what we do in the studio 

3. Explain how first session is the standard 50 min routine to get a general assessment of the body but next session will be tailored specifically to clients goals/needs 

Block 4 stretch conversation

1. Begin asking questions about clients schedule to understand how stretching sessions will fit their routine 

2. Leave room for silence to allow relaxation and comfort during next stretch (meditation) and remind about deep breathing

3. make a membership pitch

Post stretch session discussion (8 main things to hit on)

1. highlight specific successes from session

2. recap mobility restrictions/imbalances identified during session

3. connect findings to their goals/ needs analysis

4. encourage working with other flexologists

5. explain importance of hydration and offer water right then

6. remind about potential soreness and delayed muscle soreness

7. encourage movement post stretch to prevent stiffening or soreness

8. assign and demo homework // show in Xponential +

25 minute 3 stretch blocks are

1. lower back, glutes, hips, and hamstrings

2. core, hips, thighs

3. chest, shoulders, upper and lower back

block 1 - (5 stretches) lower back, glutes, hips and hamstring

1. lower back and glute

2. hamstring

3. adductors

4. IT band

5. piriformis

6. adductor and groin

block 2 - (6 stretches) core, hips, thighs

1. lumbar rotation

2. quad stretch

3. hip flexor

4. internal hip rotation

5. external hip rotation

6. groin

block 3 - (9 stretches) chest, shoulder, forearm, wrist

1. pec minor

2. upper traps and neck

3. upper chest

4. traction

5. isolated pec major

6. external shoulder rotation

7. internal shoulder rotation

8. wrist extension

9. wrist flexion

15 minute stretch routine includes what 11 stretches:

1. lower back and glute

2. hamstring

3. IT band

4. piriformis

5. adductor and groin

6. lumbar rotation

7. quad stretch

8. pec minor

9. upper traps and neck

10. upper pec and chest

11. forward flexion