Nerd Fitness Flexibility Benchmark Challenge: Finale Day 5

Congratulations on reaching the pinnacle of our 5-day flexibility journey! Today marks the conclusion of our challenge, where we unveil the last two benchmarks to test and track your progress.

Benchmark #9: Active Straight Leg Raise

Lie down with your back on the ground, legs extended straight in front of you, and arms relaxed by your sides. Perform the following steps to measure your flexibility:

• Gently lift one leg, maintaining a straight posture and keeping your toes pointed upwards.

• Aim to elevate your leg to the maximum height without bending the knee or disturbing the other leg's position.

• Prevent any rotation in either leg and stop if you sense any knee bending.

• Have a friend measure the distance from the bottom of your raised ankle or foot to the floor.

For solo practitioners, capturing side-view photos or videos can help monitor your progress as you extend your leg higher over time.

Benchmark #10: Butterfly Stretch

Sit on the floor with your knees bent and feet flat on the ground. Follow these steps to complete the butterfly stretch:

• Allow your knees to drop outwards, pressing the soles of your feet together.

• Hold your feet with both hands and gently pull your ankles towards your groin, ensuring the soles remain in contact.

• Avoid forcing the stretch; instead, use your arms to guide you into a comfortable, fully stretched position for 4-5 seconds.

• Measure the distance between your ankles and your groin.

As your flexibility improves, you will notice your ankles drawing closer to your groin with each session.

Enhancing Today's Benchmarks

To further improve your flexibility based on today's benchmarks, consider incorporating the following exercises into your routine:

• Standing Splits: Begin in a forward fold, then lift one leg high behind you, pushing your thighs towards the ceiling. Use props if needed to maintain balance and straightness in your supporting leg.

• Firelog: Start seated with your feet flat on the floor, then cross one ankle over the opposite knee, aligning your shins and leaning forward to deepen the stretch.

Celebrating Your Achievement

High five to yourself for completing our 5-day stretching challenge! You now have a baseline measurement to track your improvements. Remember, consistency is key in flexibility training. A few minutes each day can lead to significant changes over time.

Stay tuned for tomorrow's email, where we will share more about Nerd Fitness Yoga, a program that has helped many develop healthy habits and improve their flexibility.

Until next time, keep stretching and growing!

• Steve and the Nerd Fitness Team