Cold stretching risks strains. Raise your temperature before you lengthen.
Ease into each, hold steady, breathe. No bouncing.
Supports spiral height and stride.
Go only as low as is comfortable. Depth comes over weeks, not one session.
Opens the hips for spirals and spread eagles.
For laybacks, Biellmanns, and spread positions.
Lift the free leg to a comfortable height and hold with good posture.
Improve the flexibility behind spirals, spins, and spread positions. Always stretch warm muscles, ease into each position, and never bounce or force a stretch.
Auto-advances each block · pulses when time is almost up · screen stays awake