First, let’s talk about what the Bendable Body Method is not!
To learn a new idea, it's helpful to first get clear on what it's not! Here is a list of other forms of stretching you are probably familiar with. When you learn the Bendable Body Method, keep in mind that it's NOT like any of these!
It's not Static Stretching (shown above): Stretch to the farthest point and hold the stretch, usually between 10-30 seconds. Your muscles are active and produce tension to hold the stretch. This is the most common form of stretching.
It's not Passive Stretching (shown below): Is also known as relaxed stretching or static-passive stretching. Assume a stretch pose and hold it with some other part of your body, or with the assistance of a partner or outside apparatus. For example, bringing your leg up high and then holding it there with the help of an assister.
It's not Dynamic Stretching: Controlled leg and arm swings taking you to the limits of your range of motion. An example would be slow, controlled leg swings, arm swings, or torso twists.
It's not Active Stretching (shown below): Assume a stretch and then hold it there with no assistance other than using the strength of your agonist muscles. For example, bringing your leg up high and then holding it there without anything (other than your leg muscles themselves) to keep the leg in that extended position. The tension of the agonists in an active stretch helps to relax the muscles being stretched (the antagonists). Many of the stretches in Yoga are ‘active'.
It's not Isometrics Stretching: You assume a stretch pose with a muscle group in a lengthened position and produce an 'isometric contraction' which involves tensing and resisting the muscle group against an outside object (like a chair, wall, or the floor). Like static stretching, there is not added motion or lengthening to the stretch.
It's not PNF Stretching: A muscle group is passively stretched, then contracts isometrically against resistance while in the stretched position, and then is passively stretched again through the resulting increased range of motion. PNF stretching usually employs the use of a partner to provide resistance against the isometric contraction and then later to passively take the joint through its increased range of motion.
The Bendable Body Method is ALSO NOT LIKE other manual therapies that address fascia: Rolfing, Massage, Myofascial Release, The Fasciablaster, Melt, Using Balls, Straps, or Foam Rollers (foam rolling shown below).
The Bendable Body Method - Resistance Stretching for your Muscle-Fascia:
What makes The Bendable Body Method so different?
The combination of two things make Bendable Body different from other forms of stretching and fascia therapies.
1. Your internal resistive force.
2. The external force lengthening the target muscle against your resistance.
When YOU contract, resist, and tense the targeted muscle group (remaining active during the stretch in other words), AND you lengthen the muscle/s against that force through a stretch movement... TWO FORCES work against one another to achieve dramatic results in both flexibility and strength. What's more, the fascia is targeted and there is NO PAIN.
The Bendable Body Method - Resistance Stretching - The 4 Pillars of a Stretch!
Pillar 1. Start Postion
Pillar 2. Contract, Resist, Tense
Pillar 3. Lengthen for the Stretch Movement
Pillar 4. Release and Return to the Start Position
Practice this stretch to get clear on the technique and ALL 4 pillars of a stretch. Remember, it's all about a good start position, not a long end range. Resist throughout the stretch. And be sure to let the tension go when you return to the start for another repetition.
Try this stretch for the shoulders and neck:
Pillar 1 - Start Position: Palms together at forehead height and elbows wide.
Pillar 2 - Resist: Press your palms and fingers together.
Pillar 3 - Lengthen for the Stretch with resistance throughout the movement: Continue to press your palms together while you draw your elbows together.
Pillar 4 - Release and Return to the Start position. Repeat Pillar 1.
*Try 3 sets of 6-10 repetitions and see how your neck and shoulders feel!
Fundamentals Webinar - Watch Now:
Discover the role fascia plays in flexibility, strength and pain. Learn to stretch your fascia with resistance and address the root cause of stiffness. Did you know stretching also impacts emotional and physiological health? Discover how.
11 thoughts on “What is the Bendable Body Method of Stretching?”
Will bendable body work for me. I’m a woman who’s 72 with aches and pains in ankles, knees, back and hips from scoliosis, spondyliliothesis,
Sacroiliac dysfunction. My body feels like my joints are stuck and find it difficult to go up and down stairs. I’ve spent years exercising and had a personal trainer but it feels like my body doesn’t like to exercise.
I am 80and can hardly move without my back hurting. In fact lying on a heating pad is the only relief I can get. I can’t stand for only a short while without pain. I know the problem is my back as it is all bent over. No doctors will help or even listen. I don’t want any kind of surgery. Can your exercises help?
YES, YES, YES!!! Please join us!!!
Hi Angela, It’s nice to meet you. First of all this method is very different from traditional exercise. It is absolutely something you can do without fear of injury. It is hard to workout and this is a workout – no doubt. But you go at your own pace and the way you feel over time is a huge motivator.
Does this work on my core and flatten my stomach which has developed over the last 2 years tho I exercise?
It does. All movement eminates from the core and when you do our method you are using your whole body and certainly strengthening your core. But more importantly – if you get into stretching with us, you will be focusing quite a bit on your hamstrings – which will improve the positioning of your pelvis – which will allow you to develop your core simply by walking around and making normal everyday movements.
Can i do this program if i cannot lay on floor?
We do have a number of both seated and standing stretches
In several of your videos you mention meridians and different organs systems that these movements affect. Is this form of stretching based in anyway on Eastern Philosophies ( i.e. Yoga, etc.)?
Our stretches work along fascia, meridian planes. Each stretch move culminates in a yoga pose – getting you to where you could possibly do the pose with out biomechanical substitutions.