50 tips and tricks to improve flexibility

50 Tips & Tricks To Improve Your Flexibility

amandanicolesmith Fitness, Flexibility Leave a Comment

Let’s go over 50 different tips and tricks to help you improve your flexibility. Find or create a consistent flexibility routine. Try the flexibility challenge routines. Start with an aerobic or cardio warmup that includes joint rotations. Create a schedule; 4 days a week, 1 hour per session is a good place to start. Find a local flexibility class or …

Handstand Split - Flexible Strength

Flexible Strength | The Flexibility Challenge

Amanda Nicole Smith 100 Day Contortion Challenge 3, Fitness, Flexibility Leave a Comment

You want flexibility? You’re gunna need strength to get you there safely! When we think about splits, we normally don’t think about which muscles need to be engaged and which relaxed, how the legs need to rotate or extend, or the amount of weight that is placed on wrists. We just think abut pushing down further; but please don’t do this, as …

The Flexibility Challenge - Before and After

100 Day Challenge 2 | Contortion Flexibility | Before and After

Amanda Nicole Smith 100 Day Contortion Challenge 2, Fitness, Flexibility 2 Comments

 I stretched 4 days a week, 2 hours per session; totaling over 100 hours of stretching in 100 days. This is my second completed 100 day contortion challenge! In this year’s challenge I fully conquered 2 of my pose goals. I’m not upset at all that I didn’t reach all 10 of my goals, because I know it’s the journey I love, not …

The Flexibility Challenge = Week 12

100 Day Challenge 2| Contortion Flexibility | Days 71-77

Amanda Nicole Smith 100 Day Contortion Challenge 2, Fitness, Flexibility Leave a Comment

Here we are in week 12 of the 100 day contortion challenge, only a few weeks left!  I have practiced 4x per week, 2 hours per session, with 1 hour always focused on warming up and dynamic stretches from The Flexibility Challenge. An important factor to my success has been listening to my body and so I wanted to share with you …

Roots and Herbs for Relaxation and Flexibility

Herbal Tea Recipe | Flexibility & Relaxation

Amanda Nicole Smith Drinks, Herbal Tea Leave a Comment

Just a few roots and herbs is all it takes to make a delicious sweet tea with no sugar, that can help you on your journey to greater relaxation and flexibility.  Valerian, chamomile, oat straw, holy basil, licorice, and rooibos are part of a group of herbs called nervine relaxants and aptogens. Excerpt from Mountain Rose Herbs Nervines are herbs that specifically support …

The Flexibility Challenge days 43-49

100 Day Challenge 2 | Contortion Flexibility | Days 43-49

Amanda Nicole Smith 100 Day Contortion Challenge 2, Fitness, Flexibility, Pole Dancing Leave a Comment

Half way through the challenge, and I am noticing and correcting a lot more these days. I am balancing strength and flexibility constantly, and every muscle has an individual task wether it’s tightening, relaxing, or balancing. The more moves I try and record myself doing, the more I realize there are a million ways to do each move just by engaging …

Week 6 | 100 Day Contortion Flexibility Challenge

100 Day Challenge 2 | Contortion Flexibility | Days 36-42

Amanda Nicole Smith 100 Day Contortion Challenge 2, Fitness, Flexibility Leave a Comment

Week 6 in the flexibility challenge was very active, there was only 1 day in the week that I rested. Every other day I did my warmup and dynamic stretches. 4 out of those 6 days I did intense contortion stretches. I am feeling bendier than ever after finding what specific muscles I needed to focus on, my quads and …

Week 5 | 100 Day Contortion Flexibility Challenge

100 Day Challenge 2 | Contortion Flexibility | Days 29-35

Amanda Nicole Smith 100 Day Contortion Challenge 2, Fitness, Flexibility, Pole Dancing Leave a Comment

Week 5 was equal parts strength and flexibility. I did a lot of gymnastics and pole dancing to support my flexibility training and to keep everything in balance.  I have had to take it easy on all splits because my hip flexors are not feeling 100% when in splits. I am targeting my quads and hamstrings instead, which I can …

Week 4 | 100 Day Contortion Flexibility Challenge

100 Day Challenge 2 | Contortion Flexibility | Days 22-28

Amanda Nicole Smith 100 Day Contortion Challenge 2, Fitness, Flexibility Leave a Comment

Week 4 in the 100 day contortion challenge was focused towards shoulders and hip flexors again. It was also a week focused on rest and recovery. When I say rest, I just mean no heavy contortion stretching. When I say recovery, I mean giving your body the vitamins and nutrients it needs through fresh whole foods, drinking tons of water …