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Flexy Upside Down

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25.01.2022 Did you know: practicing active flexibility is one of the fastest and safest way to get more flexible.Did you know: practicing active flexibility is one of the fastest and safest way to get more flexible.

25.01.2022 Advanced stretch An easier version of the NEEDLE SCALE: (sorry, crappy photo) How to: Warm-up with some extended Puppy poses (see former post).... Do the Puppy pose with your feet on a wall. Use a band to assist with pulling your foot. Or grab your ankle with your hands if you can. Make sure you keep your glutes and back muscles activated. Slowly release the band and come out. Do both sides equally! #happybending

24.01.2022 HEADSTAND VARIATIONS: Headstands are fun to play around with. They are much easier than a handstand or a forearm-stand (where your head doesn't touch the ground). Play around with poses and moves. It's a great practice for your balance!... Of course, you can always do them next to a wall, if you feel you don't have the balance yet ;) What's your favorite headstand pose? Comment below or post a pic.

24.01.2022 SHORT or TIGHT muscles? What's the difference? Keep reading SHORT or TIGHT muscles? What's the difference? Keep reading

23.01.2022 Sorry, No Handstands tonight Only Flexibility at 6:45pmSorry, No Handstands tonight Only Flexibility at 6:45pm

23.01.2022 Did you know: Balancing on your hands, also highly improves your overall strength.Did you know: Balancing on your hands, also highly improves your overall strength.

22.01.2022 STRETCHING MISTAKES #1 (you should avoid) 1) No warm up 2) Too short 3) Poor alignment... 4) Too hard See more

21.01.2022 New interesting posts are coming! Any points I should cover? What interests do you have? What questions would you like to be answered?

20.01.2022 Can anyone become more flexible? YES! The key is to be persistent, patient, and trusting the progress.Can anyone become more flexible? YES! The key is to be persistent, patient, and trusting the progress.

20.01.2022 Best start in the week? A good stretch! You don't have to go crazy, just to your own limits (and maybe even further than you think ) Come and stretch with me in a relaxed but challenging environment, with heaps of laughter, grunting, sweating and a bit groaning ... Every Monday 6:45pm, Qld time 60 min, $20 ($15 for your first class)

19.01.2022 STRETCHING MISTAKES #2 (you should avoid) 1) Forget to breath 2) Stretch an injury 3) Only do your favourite side... 4) Only do static stretches See more

19.01.2022 STRETCHING MYTHS: 1) you're either a flexible person, or you're not 2) you're too old to start 3) your muscles will get longer... 4) it's painful 5) hypermobile people don't have to stretch Does any of these sound familiar to you? Don't believe them! Comment, PM or ask me in class if you have any questions

19.01.2022 HANDSTANDS: For everyone We will focus on strength, technique and balance training first, before we go upside down. Being able to do a proper handstand has much more to do than "just" holding an upside down position on your hands. So don't worry, if you think you don't have the strength (yet). I'll guide you through any fears and weaknesses.

18.01.2022 STRETCHING TIPS FOR BEGINNERS: - start slow and shorter sessions (15-30 min) - start with 2-3 times a week - listen to your body... - give it time and be patient - take progress pics - bring a friend Come to my classes on Monday evenings at @plusspace at 6:45 pm to practice with a small group and hit your flexy goals!

18.01.2022 KEEP IN MIND: Passive static stretching does not work so well on most adult bodies. -> Do active exercises to protect your bodyKEEP IN MIND: Passive static stretching does not work so well on most adult bodies. -> Do active exercises to protect your body

17.01.2022 Would a later time suit you better? e.g. Handstands at 5:30pm and Flexibility at 6:45pm? Please comment or PMWould a later time suit you better? e.g. Handstands at 5:30pm and Flexibility at 6:45pm? Please comment or PM

17.01.2022 What to stretch and engage in *MIDDLE SPLITS & PANCAKES: Muscles stretched: Adductors (inner thighs) and inside hamstrings (in pancake) Muscles engaged: Glut med & glut min (side glutes), quads hip flexors (in pancake)... What to do while stretching: ENGAGE your side glutes by rotating your legs outwards ENGAGE your quads by pulling your kneecap up RELAX the inner thighs Keep your lower back neutral (no rounding in pancakes, no arching in middle splits) Next time you stretch, think about engaging these muscles, and see what difference it does Comment if you feel any difference #happybending #stretchsafely photo from the book "Stretching Exercises Encyclopedia" by Moran & Arechabala"

17.01.2022 Sometimes your body needs a break. When you had a hard training session or an exhausting day, take some time off. Give your body some time, nutrients and love to recover. It will come back stronger! But don't forget to go back to your training Looking for a good stretching workout? Come to my classes at Coolangatta. Mondays at 6:45pm Qld time.... #happybending See more

16.01.2022 BACK FLEXIBILITY: It's not all about the back! When you want to improve your back flexibility, and are only targeting your back wont get you far and all the (healthy) way. The body is a complex and connected system and any imbalances and tightnesses can have effects on any other body parts.... Problems with e.g. your bridge pose? Tight hip flexors and/ or shoulders may be a bigger problem than your back: Restricted shoulder flexibility (and probably therefore lesser upper back flexibility) often leads to an overcompensation on the lower and mid back section more stress in these sections. Tight hip flexors and quads restrict hip extension and can also bring stress to the lower back when doing backbends. THE SOLUTION: Don’t neglect your shoulders, hips and quads when you want to improve your backbend, bridge poses and alike! Train balanced and you’ll see results faster and saver. Also: think about getting tall and up, and engage your core before you go into your back bend! Your spine needs the space and support! *note: there's still MUCH more to say about backbends, this is just a little insight! If you want to learn exercises which will improve your backbends in a healthy and faster way, come to my classes our contact me. #happystretching

16.01.2022 Still looking for a location for group sessions in the Kingscliff and Tweed Heads area. But do 1:1 and 1:2 at your place. PM meStill looking for a location for group sessions in the Kingscliff and Tweed Heads area. But do 1:1 and 1:2 at your place. PM me

16.01.2022 Don't miss: Classes on Mondays! Handstands 5:30pm Flexibility 6:45pmDon't miss: Classes on Mondays! Handstands 5:30pm Flexibility 6:45pm

16.01.2022 STRETCHING TRAINING TIPS: - breath slowly, - stay calm, - smile often, - say nice things to your body.STRETCHING TRAINING TIPS: - breath slowly, - stay calm, - smile often, - say nice things to your body.

15.01.2022 Partner stretches: Sometimes we do partner stretches in class. These can be very useful to unlock a greater range of motion (ROM) since he/she can push you further than yourself or gravity can in some positions. It can also be more fun and more motivating BUT there are certain rules which have to be followed : Partner must know how exercise is to be performed Partner must be knowledgable about your ROM to not push you too far or to the point of injury... Partner must concentrate and be aware of other person's performance You have to communicate during the stretch about how it feels, how much further, how much longer (if you can't talk in a certain position, decide on gestures beforehand) You must trust your partner to fully relax If you don't feel comfortable with your stretching partner, don't do partner stretches! It's too dangerous or will not bring you the results you want. #happybending #safetyfirst

15.01.2022 Classes will be 1 hour later, starting next Monday. at + s p a c e, Kirra Beach

15.01.2022 Does stretching have to be painful? Spoiler: It’s never Go hard or go home. Consistency and safe progress is the key to more flexibility.

15.01.2022 Don't forget: Mondays are for Handstands & Stretches ;) Classes today from 4:30pmDon't forget: Mondays are for Handstands & Stretches ;) Classes today from 4:30pm

13.01.2022 HANDSTAND HANDS: Your hands and fingers have to work hard in your handstand to keep your body in balance. They are like your feet when you stand up right, just smaller and way less trained! That's why we do finger and forearm strength exercises in class.... Come to my class to do more handstand related exercises and teach you how to get and stay upside down. Mondays 5:30pm, QLD time. See more

13.01.2022 Hope you all had a wonderful night! Let's make 2020 stronger, stretchier and turned upside down! :) We can do this! #lifeisbetterupsidedown #keepstretching

13.01.2022 Tight shoulders or upper back? Try this exercise: Place 2-4 blocks (depending on block size and mobility) under your middle back (where your bra-line is, or your lowest ribs). Change position if it feels too uncomfortable. Grab your elbows to make sure your arms are not sliding further apart. Let your head and arms fall back and try to touch the floor.... Keep your hips on the floor. you can bend or straighten your legs ask a stretching partner to slowly push your arms down let the person help you come out and lifting your head back up if you don't have someone to help you, hold some weights in your hands Need more input and exercises? Join my class in Coolanagatta on Mondays 6.45 pm, Qld time. #happystretching

12.01.2022 Ever heard of "PNF Stretching"? Find out what it is and why I love it so much. Also a super short "how to"! More info and exercises at my class Mo 6.45pm in Coolangatta!

12.01.2022 Why HANDSTANDS are great: Whole body workout, improves mobility, mental challenge, fun & a cool party trick ;)Why HANDSTANDS are great: Whole body workout, improves mobility, mental challenge, fun & a cool party trick ;)

12.01.2022 Flexibility: For all levels We will stretch every body part. We'll do different techniques, which will challenge your body on all levels and bring you to your personal goal faster than most known techniques. It will also strengthen your muscles and improve your overall fitness in all sports.

12.01.2022 Classes are running on Monday 27th. Don't miss a great day at the end of a long weekend to stretch and feel stronger Just bring some water, comfy clothes and a smile! 5:30 Handstand workouts... 6:45 Flexibility & strength #happystretching #lifeisbetterupsidedown See more

12.01.2022 UPPER BACK We often forget to work on our upper back flexibility. When doing backbends, we usually do exercises like Cobras and Camels etc. which mainly target the lower back (they do involve the upper back tho, if done correctly, but not mainly). Because of its physiology, the upper back (UB) isn't as flexible and therefore harder to reach and to train, BUT it is crucial to work on it to for several reasons:... - involving your UB in backbends takes off stress of you lower back - your backbend looks rounder (and much nicer), without the hinge in your lower back - you will have a greater range of motion (ROM) throughout your whole back) - that's the part you need for chest-stands and "head to butt" moves The Puppy Pose (1st picture) is a great and simple way for your upper back, including your shoulders as well. When your chest is fully on the ground, you can straighten you legs, going on your tiptoes and slowly work your feet closer to your chest (advanced version). Try it out and feel the difference in your backbends!

11.01.2022 Who wants to sweat and stretch to warm up? Flexibility class tonight at 6:45pm QLD time.Who wants to sweat and stretch to warm up? Flexibility class tonight at 6:45pm QLD time.

10.01.2022 What to stretch and engage in HIP EXTENSION: Muscles stretched: Hip flexors, quads Muscles engaged: Glutes, hamstrings, external hip rotators, lower abs... What to do while stretching: ENGAGE your glutes as if pushing your hip forward ENGAGE your lower abs by sucking your belly button in RELAX the hip flexors keep your front knee/ hip parallel Keep your torso upright Next time you stretch, think about engaging these muscles, and see what difference it does Comment if you feel any difference #happybending #stretchsafely photo from the book "Stretching Exercises Encyclopedia" by Moran & Arechabala"

10.01.2022 Get your muscles a good stretch and workout tonight! Join the class and get your muscles working after this loooong Covid-break New exercises that will make you sweat and reach your flexy goals faster and safer! Whole-body workout.... Classes at Plus Space in Coolangatta. #safestretching #happybending #flexygoals

10.01.2022 Class cancelation: Sorry, no classes on Oct 7thClass cancelation: Sorry, no classes on Oct 7th

09.01.2022 Working on your PRESS UPS? Try this easier version in a headstand: Easier version: tuck in your knees Harder version: do a pike instead of a straddle... - Only tip your toes to the floor - Try as many reps as you can, do 3 sets

09.01.2022 See what you can achieve in only one month! Just imagine what happens when you keep going! Little progress is still a step towards your goal. Start today, and keep practicing! But please, never push and hurt yourself, listen to your body.

09.01.2022 GREAT HANDSTAND EXERCISE: On of my favorite handstand exercises: the L-Stand For beginners: it's a great way to built up strength in you upper body, and getting used to be upside down and putting weight on your hands.... For advanced: still a great way to strengthen, and a perfect warm up exercise. Variation (2nd picture): lift one leg straight up, keep your glutes hand hamstring engaged, don't fall into a backbend (aka banana shape), point you other foot and only touch the wall with your toes --> less pressure on the wall, more weight on your hands. Alternate legs. Easier variation (no pic): Walk your hands further away from the wall. Do 3 sets as long as you can, try to do 45-60 seconds, but come down before you collapse. Give it a try! :)

08.01.2022 Homepage finally online! Check out: flexyupsidedown.comHomepage finally online! Check out: flexyupsidedown.com

08.01.2022 All mammals stretch (especially after sleeping, napping, or just lying around), to warm up their muscles and improve the blood flow. Do you? Try to do a few simple stretches after every time you get off a chair, couch, bed, and of course after waking up in the morning. Comment how you feel right after and throughout the day.... #happybending #stretchsafely #flexyupsidedown

08.01.2022 Handstand class What we DON'T do: Only handstands. What we DO: Heaps of conditioning exercises.... So don't be afraid to come, because you can't do a handstand or think you're not strong enough. We will work on every aspect of a handstand and make you stronger and more confident in the process Variations for every level! See you there! #lifeisbetterupsidedown 5:30pm, Qld time

07.01.2022 Interesting read share with people who might need to know. Well, they don't really stop, they change it to ACTIVE FLEXIBILITY and strength exercises. So if you wanna improve your flexibility and decrease your injury rate, stop the passive stretching! ... Do you want to learn more about active flexibility training and how it actually feels and how to do them, join my classes (hopefully back in mid-June) or ask me any questions #happybending #stretchsafely https://dancemagazine.com.au//why-the-australian-ballet-/

07.01.2022 MIDDLESPLIT: There are two different ways to do a middle split: knees facing upwards, and knees facing forward. The first version is for most people the easier one, because at this angle your hip socket provides more space for your femur head. You most likely "only" feel a stretch and no pinching and compression in your outer hips. Both ways are important to do regularly, but always practice without pain (slight discomfort is normal tho).

05.01.2022 Discover new workouts, which challenge you a way, you never experienced before. Learn how to trust your body more, see what you are really capable of, and overstep your physical and mental boundaries.

05.01.2022 Getting more flexible also makes you a lot stronger. Your body as well as your mind. *Getting more flexible also makes you a lot stronger. Your body as well as your mind. *

05.01.2022 Very sorry to announce that there will be no more classes until further notice :( :( :( Hope you all stay safe & heathy!Very sorry to announce that there will be no more classes until further notice :( :( :( Hope you all stay safe & heathy!

05.01.2022 Difference between YOGA & FLEXIBILITY TRAINING: *note: I'm no Yogi, and this is just a generalization of yoga. - YOGA: physical and spiritual practice with origins traced to Ancient India. It is the practice of different asanas.... Intention: prepare body and mind for meditation. Improved flexibility and strength is welcome, but more a side effect, since it's not the main goal. - FLEXIBILITY TRAINING: specific goal orientated training. Intention: improve your flexibility and strength in your new range of motion, using the most effective exercises in order to help you improve your flexibility in each or specific areas of the body.

05.01.2022 YOU CAN. Everyone knows the feeling of doubting themself and thinking one just failed again. But that's not true! Set your mind, have a goal, make a plan, and most important: stick to it! There will be times you don't feel like moving, you think you don't have time, you feel sore or you think it's not worth it. There are countless excuses. Quiet those negative thoughts and just start moving. Do a light warm up and see how you feel. If you still feel like not doing your exerc...ise routine, call it a day and do it tomorrow. Don't force yourself. But maybe you actually feel much better after the warm up than you thought and you can at least do a small workout. Remember, you don't have to push to your limits every time, CONSISTENCY IS KEY, and doing a little is ALWAYS better than doing nothing. Keep having fun at what you're doing, and give every day a new chance. YOU CAN! There are ups and downs in every success story. See more

04.01.2022 Advanced WHOLE BODY STRETCH: This is one of my favorite advanced stretches, here's why and how to: It stretches your quads, hip flexors, glutes, neck, shoulders, triceps and you backbend in your whole spine ... It's also good for your balance training Great for first experiences of "head to toes" HOW TO: Do a lunge in front of a wall/ furniture/ door/... (1) Bend the back leg. The closer the knee, the harder. First, extend your front leg and push your hips against the wall (you will feel a stretch in your quads) (2). Activate your quads simultaneously by pushing your foot into the wall. Lower into a deep lunge. Reach both hands up and over to the wall, backbend (3). Push your hands into the wall and your chest out, elbows up (4). To go deeper, open your front knee externally. Try to hold the pose without your hands (5). Always to both sides. Need assistance or further tips? Come to my class at +space Kirra Beach Mondays 6:45pm QLD time #happybending

03.01.2022 Part of every handstand class: Wrist stretches and forearm/ finger strength exercises. Many more in class. Don't miss! Monday afternoons at + s p a c e at Kirra beach

03.01.2022 SCHOOL HOLIDAYS: You can bring your kids (10+ yrs) with you to classes for only $10 each.SCHOOL HOLIDAYS: You can bring your kids (10+ yrs) with you to classes for only $10 each.

03.01.2022 Since restrictions are getting lifted we are going out more again and returning slowly back to normal, or the "new normal". But please don't forget social distancing! Very effective way to keep the right distance: Do splits in lines when you're waiting! Can't do the splits? Come to my classes and learn them in a safe and fast way. ... We'll be back soon! Make sure you follow this page to get notified when the new class datesa are announced. #happybending #stretchsafely

02.01.2022 Why stretching your hamstrings is so important: - Preventing injury - Great for good posture - Preventing or treating low back pain... - Improve overall mobility - Mobile legs help maintain optimal athletic performance - It's key to doing flat splits - Flexible hamstrings can help you in most sports and everyday life Try this stretch: pull up your knee cap (engage quads) and try to stick your bum out. This makes sure, your leg is completely straight and your hamstrings get the full attention. Point and flex your foot, to ease your nerves.

02.01.2022 HANDSTAND the correct form: - feet, hips, shoulders & hands stacked in one line - every muscle engaged... - ribs tucked in - pushing away from floor - glutes engaged - gaze between hands - fingers activated Incorrect form: - arching back - ribs not tucked in - hands not in one line - glutes not engaged The incorrect form often feels easier at the beginning, because you don't have to engage that many muscles. BUT there is hardly no improvement (e.g. shapes, walking, one-handed) from this, and the balance doesn't feel sustainable. It is crucial to learn the proper form and work from there! #lifeisbetterupsidedown

02.01.2022 NEW OPENING! from 5.08. Classes Mondays + s p a c e Handstand: 4:30 - 5:30pm Flexibility: 5:45 - 6:45pmNEW OPENING! from 5.08. Classes Mondays + s p a c e Handstand: 4:30 - 5:30pm Flexibility: 5:45 - 6:45pm

02.01.2022 Happy Sunday! Sundays can be lazy and that's probably well deserved after a long and busy week. BUT Sundays are also perfect for a little workout and some stretches ;) You hopefully had a chance to sleep in and have a nice brekky, so you should have more energy. ... Why not spend this extra energy and time on your body? Let it only be half an hour. I promise, you'll feel great and proud afterwards and your body will thank you for it. My favorite workouts on a Sunday, are my active flexibility exercises and some handstands to warm up. Who would have guessed? :D What do you do on a Sunday? Comment below

01.01.2022 LUNGE VARIATIONS: When you have been to my classes, you know I love lunges, in every variation. The reason being: they can be so versatile! Some examples:... Doing a standard lunge, you stretch the hip flexors and quadriceps. Raise your arms and add a backbend (first pic), you have a shoulder opener and abdominal stretch as well. Or add a twist (second pic) and you stretch your external obliques and back muscles as well. Raise on your back toes (as in first pic) and you have to step up your balance game. Do arm circles or extend and bend your back leg to work even more on your balance and stability! To learn more variations and reasons to love the lunge, come to my Flexibility class, at + s p a c e, Monday evenings 6:45pm (QLD time). See you there!

01.01.2022 Learn how to do handstands or improve your upside down abilities and/ or improve your flexibility. Join now! No booking required. Both classes are designed for adults.... Every Monday Handstand Workouts: 5:30pm Flexibility: 6:45pm at + s p a c e at Kirra Beach $15 for first class, $20 following