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Copyright © 2019 Alixa Flexibility

use a lot of variety in your �exibility classes. Results will be much better if you mix up a variety of stretches rather than repeat the same ones each week. For example, we recommend giving students at least 3 di�erent types of hip stretches each �ex class. Then have them focus on 2-3 other hip stretches at home or during their regular classes. This will give them a wide variety to help them open gently every aspect of their hip �exibility.

jump right into stretching without doing a good 3-5 minute cardio session �rst. It is best to do a cardio warm up that requires concentration to get students focused on their bodies, ready to learn, and thinking about alignment. Various jump rope combinations are great as they work both arms & legs, brain body connection, and get the heart rate up. Another good alternative is circles or lines that incorporate di�erent skips, small jumps, chasse, various steps, and combos with arms movements!

DO’S & DON’TS For Setting Up

A FLEXIBILITY CLASS

Lots of instructors have asked for advice on how to set up a separate �exibility class

HERE ARE SOME TIPS TO HELP…

DO

DON’T

make sure to stretch all parts of the body in connection. We haveso much information now about how the body works, and it is veryimportant to incorporate this into how we teach students. Stretchingshoulders & hips in combination helps loosen both more easily.Focusing on glute stretches can often help students open their hip �exor area faster when done together. Rounding and gently stretching the spine during pike/hamstring stretches gets better results then just staying with a �at back position.

allow students to do any back �exibility until they have done all their leg stretching and upper back & shoulder stretches. If the hips & shoulders are not warmed up and fully open, students will use their lower back �exibility to compensate. This can cause long term stress & damage to the back.

use exercises in class where you can use the same stretch fordi�erent levels of students. These are what we call “�oating” stretches. Often you end up with students who are really lacking �exibility - ranging all the way to students with advanced �exibility in the same class. Floating stretches can easily be modi�ed to be easier for struggling students, or be harder to challenge advanced students. Making things much easier for the instructors!

DO

DON’T depend on students to stretch only one time per week in class. It is very important they get on a regular stretching schedule no matter what level they are. Encourage them to stretch at home byassigning homework plans, or giving them challenges they must work for. Fun prizes or contests are always a great idea to get the ball rolling. Having all your instructors certi�ed is a huge bene�t, as then everyone is teaching �exibility with the same methods &techniques. Have a sta� meeting to decide what stretches each instructor will incorporate into their classes. Hopefully between homework and multiple classes, students will soon be getting on a regular schedule of improvement

always add a strength section to your �ex class. It is very important to balance strength with �exibility, and to get students to understand why they should go hand in hand. Otherwise,students may try dangerous �exibility elements at home, not realizing that theirlack of strength allows them to do moves they are far from ready for.Use our strength manual to combine exercises for various parts of the body, then alternate the program, so each week of the month is di�erent. Homework is also helpful. Remember that all your students need strength, not just acro students or gymnasts..

DO

DON’T

DO

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