Muscle control for better flexibility by Neil keleher

Muscle control for better flexibility

The better you can feel and control your muscles, the easier it is to make them more flexible
find out more

What's included?

Video Icon 238 videos Text Icon 32 text files

Contents

weight shifting
sy-PE 0a 1d 0 basic shifting.mp4
1 min
sy-PE 0a 1d 1 basic shifting bent forwards.mp4
1 min
sy-PE 0a 1d 2 basic shifting chair pose.mp4
1 min
sy-PE 0a 1d 3 staying balanced while bending forwards.mp4
2 mins
sy-PE 0a 1d 4 staying balanced while squatting.mp4
1 min
sy-PE 0a 1d 5 staying balanced.mp4
2 mins
more weight shifting
sy-PE 0a 4a F-Bend Wt Shift.mp4
2 mins
sy-PE 0a 4b a Half Moon Wt Shift.mp4
4 mins
sy-PE 0a 4b b Half Moon Hand Lift Notes.mp4
2 mins
sy-PE 0a 4b c Half Moon Hand Relaxing Notes.mp4
1 min
sy-PE 0a 2a 0 Lat Wt Shift.mp4
2 mins
sy-PE 0a 2a 1 Lat Wt Shift Problem Solving.mp4
2 mins
wt shift in cat
sy-PE 0e 0b FB Wt Shift all fours 0.mp4
1 min
sy-PE 0e 0b FB Wt Shift all fours 1 difficulty lifting hands.mp4
3 mins
sy-PE 0e 0b FB Wt Shift all fours 2 shoulders.mp4
1 min
sy-PE 0e 0b FB Wt Shift all fours 3 pressure.mp4
1 min
spine basics
learning your spinal erectors
sy-PE 3a 01 0 Pelvic Back Tilting sacrum.mp4
2 mins
sy-PE 3a 01 1 Pelvic Front Tilting sacrum.mp4
1 min
sy-PE 4a 01 Thoracic (and lumbar) Back Bending.mp4
3 mins
sy-PE 1e 0a iliocostalis.mp4
4 mins
learn your ribcage
sy-PE 3 0a 7a chair sternum 1.mp4
1 min
sy-PE 3 0a 7b chair front ribs slow and smooth 1.mp4
2 mins
sy-PE 1a 0a 2 Chest Contractions.mp4
3 mins
sy-PE 1a 0a 3 Sequenced Chest Lifting and Contracting.mp4
2 mins
making your spine long
sy-PE 4b 01 Neck Lengthening.mp4
2 mins
sy-PE 4c 01 0 Spine Lengthening.mp4
2 mins
sy-PE 4c 01 1 Spine Lengthening, Lumbar.mp4
2 mins
sy-PE 4c 01 2 Spine Lengthening Single Side.mp4
2 mins
The basics of feel 1a
A simple routine for turning muscles on and feeling them turn on
Frictional Muscle Control 1 Warmup.mp4
17 mins
Frictional Muscle Control 2a Main.mp4
32 mins
Frictional Muscle Control 2b Main.mp4
21 mins
Basics of feel 1b
Frictional Muscle Control 3a Push Ups Push Pull.mp4
34 mins
Frictional Muscle Control 3b Splits (Side and Front).mp4
33 mins
A warmup for legs, spine, shoulders
sy-PE 0g 0a 1 heel lift warmup pubic bone.mp4
2 mins
sy-PE 0g 0a 2 forefoot lift warmup pubic bone.mp4
2 mins
sy-PE 0g 0a 3 forefoot lift heel lift warmup variations.mp4
3 mins
quad basics (sitting on the floor)
sy-PE 6c 0a Quads Seated.mp4
2 mins
knee straightening
Quads
more knee straightening
standing
sy-PE 7a 0a 1 Quads Standing.mp4
2 mins
sy-PE 7a 0a 2 Quads and Knees Standing.mp4
2 mins
sy-PE 7a 0b 1 Hip Flexors Standing.mp4
2 mins
sy-PE 7a 0b 2 Quads Hip Flexors Standing.mp4
3 mins
seated
quads and back of the knee
quads and back of knee
sy-PE 6d 0a 0 quads and backs of knees.mp4
2 mins
sy-PE 6d 0a 1 quads and backs of knees lunge 1.mp4
3 mins
sy-PE 6d 0a 2 quads and backs of knees lunge 2 notes.mp4
2 mins
sy-PE 6d 0a 3 quads and backs of knees lunge 3 pubic bone.mp4
3 mins
sy-PE 6d 0a 4 quads and backs of knees lunge 4 notes.mp4
1 min
quad standing, lift
Legs 01F Intro.mp4
1 min
Legs 01F1 Quads 1.mp4
2 mins
Legs 01F2 Quads 2.mp4
2 mins
Legs 01F3 Hip Flexors.mp4
3 mins
Legs 01F4 Four Part Lift.mp4
2 mins
Legs 01F5 Hip and Knee.mp4
1 min
Legs 01F6 Both Legs.mp4
2 mins
Legs 01Fx Alt1.mp4
4 mins
Legs 01Fx Alt2.mp4
3 mins
Legs 01Fz Practice.mp4
26 mins
Legs 01Fz Wrap.mp4
2 mins
a slightly different quad activation technique
shoulders
sy-PE 5a 01 Shoulders 0 Protraction.mp4
3 mins
sy-PE 5a 01 Shoulders 1 Protraction, Accromion Processes.mp4
1 min
sy-PE 5a 01 Shoulders 2 Protraction, Collarbones.mp4
2 mins
sy-PE 5a 01 Shoulders 3 Protraction, Sensation of Protraction.mp4
2 mins
sy-PE 5a 01 Shoulders 4 Protraction, Correcting Imbalances.mp4
1 min
sy-PE 5a 02 Shoulders 0 Retraction.mp4
3 mins
sy-PE 5a 02 Shoulders 1 Retraction Resting Position.mp4
1 min
sy-PE 5a 05 Shoulders 0 Elevation.mp4
2 mins
sy-PE 5a 06 Shoulders 0 Depression.mp4
2 mins
sy-PE 5a 06 Shoulders 1 Depression Notes.mp4
1 min
sy-PE 5a 06 Shoulders 2 Depression Variations.mp4
3 mins
weighted shoulders and hand pressing
sy-PE 5b 01 1 Wtd Shldrs Cat.mp4
2 mins
sy-PE 5b 01 2 Wtd Shldrs Cat One Arm.mp4
1 min
sy-PE 5b 02 1 Wtd Shldrs Table Fingers Fwd.mp4
2 mins
sy-PE 5b 02 2 Wtd Shldrs Table Fingers Back.mp4
3 mins
Outer and inner thighs
Inner and outer thigh basics
sy-PE 7e 0a 0 inner and outer thigh activation 1.mp4
2 mins
sy-PE 7e 0a 1 inner and outer thigh activation 2 notes.mp4
1 min
sy-PE 7e 0a 3 single leg inner and outer thigh activation 1.mp4
2 mins
sy-PE 7e 0a 5 inner and outer thigh activation without friction.mp4
2 mins
sy-PE 7e 0a 5a inner and outer thigh activation notes on muscle activation.mp4
1 min
Inner and outer thigh activation standing on one leg
sy-PE 7e 0a 5b inner and outer thigh activation on one leg intro.mp4
1 min
sy-PE 7e 0a 5c inner and outer thigh activation on one leg.mp4
2 mins
quads plus outer inner thighs
front and outer thigh, front and inner thigh
sy-PE 7e 0c 1 quads then inner or outer thigh.mp4
2 mins
sy-PE 7e 0c 2 quads and inner or outer thigh in standing forward bend.mp4
2 mins
sy-PE 7e 0c 3 quads and outer thigh in half moon pose 1.mp4
2 mins
sy-PE 7e 0c 4 quads and outer thigh in half moon pose 2.mp4
2 mins
sy-PE 7e 0c 5 quads and inner thigh in half moon pose 1.mp4
2 mins
sy-PE 7e 0c 6 quads and inner thigh in half moon pose 2.mp4
3 mins
sy-PE 7e 0c 7 quads and inner or outer thigh in pyramid pose.mp4
2 mins
Lunge and plank quad and hip flexors practice
sy-PE 7a 0c 1a extended leg quad and hip flexor activation single leg plank.mp4
2 mins
sy-PE 7a 0c 1b extended leg quad and hip flexor activation single leg plank 2.mp4
3 mins
sy-PE 7a 0c 2 extended leg quad and hip flexor activation low lunge.mp4
3 mins
sy-PE 7a 0c 3a extended leg quad and hip flexor activation lunge knee down.mp4
3 mins
sy-PE 7a 0c 3b extended leg quad and hip flexor activation lunge knee down.mp4
1 min
sy-PE 7a 0c 4 extended leg quad and hip flexor activation lunge knee down upright.mp4
2 mins
seated quads and hip flexors
ribs
sy-PE 1b 0a 2 Rib Front Quarters Together.mp4
2 mins
sy-PE 1b 0a 4 Rib Back Quarters Together.mp4
3 mins
sy-PE 1b 0a 1 Rib Front Quarters Isolated.mp4
4 mins
sy-PE 1b 0a 3 Rib Back Quarters Isolated.mp4
4 mins
sy-PE 1c 0a 0 Rib Isolation introduction.mp4
1 min
sy-PE 1c 0a 1 Rib Isolations, Front.mp4
1 min
sy-PE 1c 0a 2 Rib Isolations, Single Side.mp4
3 mins
sy-PE 1c 0a 3 Rib Isolations, Both Sides.mp4
1 min
sy-PE 1c 0a 4 Rib Isolations, Back Ribs.mp4
3 mins
active twists
sy-PE 1a 2 twist 0.mp4
2 mins
sy-PE 1a 2 twist 1.mp4
2 mins
sy-PE 1a 2 twist 2.mp4
3 mins
sy-PE 1a 2 twist 3.mp4
2 mins
sy-PE 1a 2 twist 4.mp4
1 min
sy-PE 1a 2 twist 5.mp4
2 mins
lower back ribs
sy-PE 1d 0a 0 Low Back Ribs.mp4
3 mins
sy-PE 1d 0a 1 Low Back Ribs Chest Down.mp4
3 mins
sy-PE 1d 0a 2 Low Back Ribs via TA.mp4
3 mins
sy-PE 1d 0a 3 Low Back Ribs at Sides of Ribcage.mp4
2 mins
sy-PE 1d 0a 4 Low Back Ribs Without Prior Rib Lift.mp4
2 mins
the basics of feel 2
A simple routine for activating your extremities
Extreme Stability 0 Extra 1a Seated Get Up and Leg Lift.mp4
15 mins
Extreme Stability 1.mp4
31 mins
Extreme Stability 2.mp4
30 mins
Extreme Stability 3.mp4
20 mins
Extreme Stability 4.mp4
24 mins
shin rotations (foot relative)
sy-PE 0c 0a 0 Shin Rotation Basics.mp4
2 mins
sy-PE 0c 0a 1 Shin Rotations with Forefoot Focus.mp4
1 min
sy-PE 0c 0b Shin Rotations with Foot Awareness.mp4
2 mins
sy-PE 0c 0c Shin Rotations with Straight Knees.mp4
1 min
sy-PE 0c 0d Notes on Foot Proprioception With Shoes On.mp4
1 min
gastrocnemius and lower leg activation
standing
sy-PE 0b 0a Foot Press Intro, Simple Shifting.mp4
2 mins
sy-PE 0b 0b 0 Foot Press Without Movement.mp4
2 mins
sy-PE 0b 0b 1 Maximal Foot Pressure.mp4
2 mins
sy-PE 0b 0c 0 Foot Press Forefoot.mp4
2 mins
sy-PE 0b 0c 1 Foot Press Forefoot Variation.mp4
1 min
sy-PE 7d 0a 0 forefoot and calf activation 1.mp4
2 mins
sy-PE 7d 0a 1 forefoot and calf activation 2.mp4
2 mins
sy-PE 7d 0b 5 fine tuning calf activation.mp4
3 mins
seated
hamstring and glute basics (sitting on the floor)
sy-PE 6b 0a back of knees.mp4
2 mins
sy-PE 6b 0b glutes.mp4
2 mins
sy-PE 6b 0c hams.mp4
3 mins
sy-PE 6b 0d hands free knees hams glutes.mp4
4 mins
sy-PE 6b 0e straight knee knees hams glutes.mp4
4 mins
sy-PE 6b 0f straight knee hands free KHG.mp4
3 mins
hamstrings
standing gastrocnemius and hamstrings
sy-PE 7b 0a 1 Hamstrings Standing.mp4
1 min
sy-PE 7b 0a 2 Hamstrings Standing Alt Method.mp4
2 mins
sy-PE 7b 0b Muscles Need Opposition.mp4
1 min
sy-PE 7d 0b 0 feet calfs and hamstrings.mp4
2 mins
sy-PE 7d 0b 1 feet calfs and hamstrings standing forward bend 1.mp4
2 mins
sy-PE 7d 0b 2 feet calfs and hamstrings standing forward bend 2.mp4
2 mins
sy-PE 7d 0b 3 feet calfs and hamstrings pyramid pose.mp4
2 mins
sy-PE 7d 0b 4 feet calfs and hamstrings half moon pose.mp4
2 mins
seated gastrocnemius and hamstrings
sy-PE 7d 0b 6 calf and hamstring activation while seated.mp4
1 min
feet and toes
feet and toes (and shins and ankles)
sy-PE 0d 0a toe bends.mp4
1 min
sy-PE 0d 0b ankles then ankles and toes.mp4
4 mins
sy-PE 0d 0c ankles and wrists.mp4
3 mins
toe spreading and lengthening
sy-PE 0d 1a Seated Toes.mp4
1 min
sy-PE 0d 1b Seated Toe Adjustments.mp4
1 min
also big toes, and toe spreading
sy-PE 0d 0e 2 big toes (and thumbs).mp4
2 mins
foot stiffening
sy-PE 7 01 0 standing toes spread.mp4
2 mins
sy-PE 7 01 1 foot activation.mp4
2 mins
heel stiffening
heel stiffening
sy-PE 0d 0e 0 heel awareness.mp4
2 mins
sy-PE 0d 0e 1 heel stiffening.mp4
1 min
toe pressing and lifting (and kneeling)
sy-PE 3c 0 standing toes press and lift.mp4
2 mins
sy-PE 3c 0a standing toes notes.mp4
1 min
kneeling toe press
sy-PE 3e 0 note on kneeling.mp4
1 min
sy-PE 3e 0a toes while kneeling.mp4
2 mins
sy-PE 3e 0b toes while kneeling with toes tucked.mp4
2 mins
Hip bone control
corner point basics
sy-PE 3b 01 0 Hip Bone References, Pubic Bone.mp4
2 mins
sy-PE 3b 01 2 Hip Bone References, Sitting Bones.mp4
2 mins
sy-PE 3b 01 3 Hip Bone References, PSIC.mp4
2 mins
sy-PE 3b 01 1 Hip Bone References, ASICs.mp4
2 mins
corner points on one leg
sy-PE 3a 02 1 Single Leg Lateral Rotation.mp4
3 mins
sy-PE 3a 02 2a Single Leg Lateral Tilting asic psic.mp4
2 mins
sy-PE 3a 02 2b single leg lat tilt pubic bone sitting bone.mp4
2 mins
more hamstrings
Legs 02B0 Intro.mp4
1 min
Legs 02B1 Glutes and Hamstrings.mp4
2 mins
Legs 02B2 Glutes and Hamstrings 2.mp4
2 mins
Legs 02B3 Back of Knees 1.mp4
1 min
Legs 02B4 Back of Knees 2.mp4
2 mins
Legs 02B5 Four Part Lift.mp4
2 mins
Legs 02B6 Both Legs.mp4
2 mins
Legs 02Bx Alt1.mp4
4 mins
Legs 02Bx Alt2.mp4
4 mins
Legs 02Bz Practice.mp4
28 mins
Legs 02Bz Wrap.mp4
2 mins
corner points seated (chair and floor)
corner point basics (chair)
sy-PE 3 0a 0 chair pubic bone verticals.mp4
1 min
sy-PE 3 0a 1 chair pubic bone forward bend 1.mp4
1 min
sy-PE 3 0a 2 chair pubic bone forward bend 2 neck.mp4
1 min
sy-PE 3 0a 3 chair sitting bones 1.mp4
2 mins
sy-PE 3 0a 4 chair sitting bones 2.mp4
1 min
sy-PE 3 0a 5 chair sitting bones 3.mp4
1 min
floor
sy-PE 0d 2b 0 cross legged sitting bone control .mp4
2 mins
sy-PE 0d 2a 1 seated pubic bone pull down.mp4
1 min
sy-PE 0d 2a 0 seated pubic bone lift.mp4
1 min
Lateral glutei
sy-PE 7e 0d lat glute and add via upper thigh 0.mp4
1 min
sy-PE 7e 0d lat glute and add via upper thigh 1 note.mp4
1 min
sy-PE 7e 0d lat glute and add via upper thigh 2 single leg.mp4
2 mins
sy-PE 7e 0d lat glute and add via upper thigh 3 note on muscle co-contraction.mp4
1 min
pubic bone
sy-PE 3d 01 1 pubic bone lateral.mp4
1 min
sy-PE 3d 01 2 pubic bone combined lat-vert 1.mp4
2 mins
sy-PE 3d 01 3 pubic bone combined lat-vert 2.mp4
2 mins
sitting bone control
sy-PE 3d 01 4 sitting bones vertical.mp4
1 min
sy-PE 3d 01 5 sitting bones prot-retr 1.mp4
2 mins
sy-PE 3d 01 6 sitting bones prot-retr 2.mp4
1 min
sy-PE 3d 01 7 sitting bones points to note.mp4
2 mins
sy-PE 3d 01 8 activated sitting bone and rib lift.mp4
2 mins
sy-PE 3d 01 9 activated sitting bone and rib pull down.mp4
1 min
sy-PE 3d 02 0 sitting bones active chair pose.mp4
2 mins
sy-PE 3d 02 1 sitting bones active forward bend 1.mp4
2 mins
sy-PE 3d 02 2 sitting bones active forward bend 2.mp4
1 min
sy-PE 3d 02 3 sitting bones active pyramid pose 1a.mp4
3 mins
sy-PE 3d 02 4 sitting bones active pyramid pose 1b.mp4
2 mins
sy-PE 3d 02 5 sitting bones active pyramid pose notes.mp4
2 mins
sy-PE 3d 03 0 sitting bones active half moon 1.mp4
2 mins
sy-PE 3d 03 1 sitting bones active half moon 2.mp4
2 mins
sy-PE 3d 03 2 sitting bones active and chest half moon 3.mp4
2 mins
sy-PE 3d 03 3 sitting bones active and chest half moon 4.mp4
2 mins
shin rotation basics (femur relative)
sy-PE 0d 3a Seated Shin Rotations.mp4
4 mins
sy-PE 0d 3b Shin Rotation Landmark Awareness.mp4
2 mins
sy-PE 0d 3c Shin Rotation Notes on Knee Straightness.mp4
1 min
sy-PE 0d 3d Shin Rotations in Pigeon.mp4
3 mins
sy-PE 0d 3e Shin Rotations Sitting Cross Legged.mp4
2 mins
shin rotations
knee straight
sy-PE 0c 1a L Hip Shin Rotations Straight Knees.mp4
2 mins
sy-PE 0c 1b L Hip Shin Rotations Outer Inner.mp4
2 mins
sy-PE 0c 1c L Hip Shin Rotations Foot Note.mp4
1 min
sy-PE 0c 1d L Hip Resisted Shin Rotations.mp4
2 mins
standing knee bent
sy-PE 0c 1e L Hip Bent Knee Resisted Shin Rotations.mp4
3 mins
sy-PE 0c 1f L Hip Bent Knee Resisted Shin Rotation Notes.mp4
1 min
more outer and inner thigh activation (turn out)
sy-PE 7e 0a 6 inner thigh and knee activation 1.mp4
2 mins
sy-PE 7e 0a 7 inner thigh and knee activation 2.mp4
1 min
sy-PE 7e 0a 8 outer thigh and knee activation.mp4
2 mins
sy-PE 7e 0b 0 resisted inner thigh activation 1.mp4
2 mins
sy-PE 7e 0b 1 resisted inner thigh activation 2.mp4
3 mins
sy-PE 7e 0b 2 outer glute activation.mp4
2 mins
sitting bone protraction and retraction via thigh (and shin) rotation
sy-PE 3d 04 0 thigh rotations sitting bones.mp4
2 mins
sy-PE 3d 04 1 thigh rotations sitting bones notes.mp4
1 min
sy-PE 3d 04 2 thigh rotations feet added.mp4
2 mins
sy-PE 3d 04 3 thigh rotations chair pose.mp4
2 mins
sy-PE 3d 04 4 thigh rotations standing forward bend.mp4
2 mins
sy-PE 3d 04 5 thigh rotations half moon pose.mp4
2 mins
sy-PE 3d 05 1 rotation options for sitting bone control.mp4
1 min
sy-PE 3d 05 2 sitting bone and chest in pyramid 1.mp4
3 mins
sy-PE 3d 05 3 sitting bone and chest in pyramid 2.mp4
3 mins
sy-PE 3d 05 4 sitting bones and chest in half moon 1.mp4
3 mins
sy-PE 3d 05 5 sitting bones and chest in half moon 2.mp4
3 mins

Being flexible makes doing more things easier

Have you ever wanted to be able to touch your toes easily? Have you ever wanted to do the splits? Maybe you want to kneel comfortably, or touch your hands together easily over your head.

Being flexible, makes things easier. The more flexible you are the easier it is to do more things.

Flexibility isn't floppiness

Note that the flexibility I am describing here isn't floppiness. Instead, it's the ability to do more things with control. So being able to touch your toes, or the splits while using relevant muscles to control your body while you do it.

It's the difference between being like a piece of string, which is floppy, versus an elastic, which bends, but resists being bent so that it can return to it's pre-stretched position.


Flexibility is control across a wider range of movement

And so being flexible means being able to bend over and tie your shoelaces. But it also means being able to bend over, pick something up and not hurt yourself in the process. It can mean being able to do those high kicks that look cool whether in martial arts of dance class. It means being able to do more of those yoga poses that you always thought where impossible or take a lot of time to achieve. For example, binding.

Becoming more self-reliant

Being flexible in a yoga class means that you don't have to rely on props. (And nothing against props, they are great tools for helping to get more flexible, but like training wheels on a bike, it's nice when you no longer need them.)

I know what it's like to be inflexible. I was inflexible for almost 30 years of my life. And while yoga helped a little bit, it wasn't until I began to explore and understand muscle control that I began improving my flexibility more consistently.


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