• Author / Uploaded
• Rafa Almagro Fernández

• Categories
• Atención plena
• Autosuperación
• Alpinismo
• Meditación
• Flexibilidad (anatomía)

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10x Your Flexibility An Insider’s Guide to Accelerated Gains Inside this report you will learn how I achieved the front, pancake and side splits (against all odds) — and how you can use the same approach to build a flexible body in record time. How do I know these techniques will work for you? I’ve invested a dozen years exploring human flexibility & mobility methods. I’ve also been teaching flexibility and mobility to thousands of athletes worldwide for several years — and my online products are helping 4,075+ people as of Aug 26th, 2017. I don’t say any of this to brag (in fact, sharing such details makes me uncomfortable). However, I think it’s important for you to know that: • I’ve been successful in helping people reach their goals. • I’ve identified several patterns (“The 7 Habits”) that underlie successful flexibility training. These patterns are the roadmap to accelerated flexibility gains.

The 7 Habits covered in this 29 page report are an overview of how you can 10x your flexibility. Each habit is part of the system of mobility and flexibility that I teach in all my online programs on GotROM.com Whether you are stiff as a board or are already impressing others with your flexibility, the path outlined here will guide you to the next level. So let’s dive in . . .

Snapshot of My Journey

The photo above is five years after I was told that my hips were so tight and messed up that I needed surgery. I have a condition called “femoroacetabular impingement” (FAI). This means that my hip bones are poorly shaped and can cause major problems. I also have a damaged labrum and a cyst in my right hip. Most athletes with these conditions have severely decreased range of motion, lots of pain — and they end up needing surgery. I had all of those problems, but I was determined to experiment in the gym and on the mat before opting for something so drastic. My strategy worked; I never had surgery. Out of those personal explorations, I have developed and honed the 7 principles in this eBook. These will put you on the fast track for accomplishing far more than you may have thought possible.

Stages of Flexibility

Whether you can barely touch your toes or are one inch away from the splits, flexibility is a hard-fought battle where progress is gained step-by-step. This is true for any physical cultivation (strength, endurance, etc.). In fact, if you reflect on anything you've achieved, it likely happened in steps, in stages. Consider: Those who set out to climb Mt. Everest always begin with a base camp. The next effort leads to “Base Camp 2.” And so on, until the final climb to the summit. Similarly, if you’re going to build a pain-free, flexible body that gives you the freedom to do the things you love, then you have to think of your progress in the same way. Let's call that, the Mobility Mountain.

Mobility Mountain

That's Mount Everest in the photo above, and I have added 7 imaginative campsites that lead to the top. These campsites are the 7 Habits that will lead to your own personal summit on Mobility Mountain. Each new habit will take you to the next stage of flexibility in your journey. Obviously, a habit is not something you just learn. Rather, you learn it and then install it into your life. This takes time, this takes work. Over these 29 pages, you will begin your journey up the mountain. Then it's up to you to keep the learning going and to do the work of turning each new practice into a habit. Installing any of these habits into your life gives results. Getting all 7 is magic. This is how you truly 10x your flexibility. We will dive deep into the 7 Habits later in this report, but for now just know that each is a leverage point for accelerating your own flexibility progress.

The Magic Seven

Each colored column is a high-leverage habit (something that will accelerate your progress.) Even so, most athletes who train very seriously are rarely doing more than two or three of these habits. They may stretch for long hours and work very hard…

But their training is not systematic enough. . . . . . Might that be you, too? Hours and intensity are no substitute for a systematic approach. Putting all 7 Habits in place may be the best way to generate real momentum in your practice. Do you know why this is so important?

Compounding Success Compounding interest is how the the rich grow their wealth. Using a similar strategy, we can also compound and accelerate our “wealth” of flexibility. Darren Hardy, the editor and publisher of SUCCESS magazine, calls this "The Compound Effect" and it applies to everything in life (not just finances.) I know that can sound too good to be true, but I’m sure you’ve seen compounding interest charts. You probably also know that quote from Einstein about "compounding interest being the most powerful force in the universe…"

Do you notice that all of the big growth happens at the end?

Well that’s actually how these 7 Habits work too… This happens because you’ve built so much momentum, and you have such a powerful base built - that you can reap massive rewards.

Compounding Habits

This is the exact roadmap to getting flexible faster. This is how you trigger the Compound Effect that the publisher of SUCCESS magazine was talking about. Do you see the 1x, 3x, 10x? See how the progress starts accelerating at the end? If you do just one of them, you can get real gains, which is exciting. But if you do another one, and combine it with the first, they actually compound each other. And if you do all seven, this is when you get the really massive payoffs. This is how you 10x your flexibility. That's not difficult to understand (in theory) but how does that actually happen in reality? You may be a busy person with kids and responsibilities! How do you accomplish such a thing? Let me tell you how I did it…

A Personal Example

In 2010 I suffered a traumatic back injury (due to my underlying FAI.) At first I was devastated, but eventually I realized it was probably because I had never paid enough attention to stretching, foam rolling or flexibility. I decided to take Tissue Work (Habit 1) and Stretching (Habit 2) more seriously. I learned a few techniques and started to feel a little better. This improvement helped me regain the hour or two per week that I had previously been spending immobilized by pain. I then re-invested this “re-claimed” time by going even deeper into the first 3 Habits. I hired a coach to help me Re-Educate (Habit 3) my posture and movement patterns. I also found a Mentor (Habit 7) who had been doing deep tissue massage therapy for 30 years. He taught me a very deep, focused, and intense form of self-myofascialrelease that I now teach called targeted tissue work. The combination of these 4 habits (Habits 1, 2, 3 and 7) was the beginning of a breakthrough for me…

Two Years Later… After 24 months, I was feeling better than I could ever remember. With my new-found physical and psychological freedom, I continued to re-invest my time and energy into high value areas — and I added more Habits yet again. I started a Mindfulness Practice (Habit 4) and began to really understand the power of Systems & Rituals (Habit 5) and Training Partners (Habit 6). I went from staring down the barrel of surgery to being able to do the splits.

The moral of the story? Time and attention are precious, so we need to invest them wisely. We want to continually re-invest our time and attention into "high-leverage areas." These are the areas of our training that are the most time-effective and will give us the biggest results.

The 7 Habits outlined earlier in this report are these kind of “high-leverage areas.” People who systematically and continually do this are the people we call “successful.” This is why “the rich get richer”, “success breeds success”, and “to those that have, more will be given.” This is also the secret to building a pain-free, flexible body 10x faster. ___ Can you now see how these habits could combine together for you to create magnified results? Can you see the multiplying power of these 7 habits starting to compound in your own life? To see the transformation that is possible, let’s look at one of my online students.

Andre B. (9 Month Progress)

Andre came to us with pretty severe hip impingement and range of motion restrictions (picture on the left.)

He followed one of our online programs for 9 months and the results are what you see above. Andre incorporated many (but not all) of the 7 Habits and was able to make serious progress in 9 months. He also has a full-time job (and a girlfriend.) We’ve also had busy CEOs, stay-at-home Moms and everyone in between finding success no matter their starting point.

Different Paths Up The Mountain

My path or Andre’s path to the top of Mobility Mountain may not be your path. It’s possible that you may have a different starting point. You may start your journey with Stretching (Habit 2) and Training Partners (Habit 6), for example. The order is not important. What’s important is that you strive to include all 7 Habits and you give the Compound Effect time to work. If you decide to take a systems approach to flexibility by using our programs on GotROM.com, your path will begin with a menu of very specific 30 or 45 day routines from which to choose.




TSR System If you have watched any of our free videos online, you’ve probably already sampled from and experienced gains in the first 3 habits in the TSR system. As you may recall, TSR stands for Tissue Work, Stretching and Re-Education. For those who are new to the TSR approach to flexibility & mobility – here are some free videos on the Got ROM Vimeo Channel explaining the first two Habits: Targeted Tissue Work and Progressive Stretching…

Got ROM Vimeo Channel https://vimeo.com/user9823488

You now know the value in doing tissue work, stretching and re-education for your flexibility training. However, merely knowing is not enough. Only through practice will these become automatic, ingrained habits. Let’s move now to Habits 4 and 5: • Mindfulness • Systems & Rituals. These two habits are crucial for consistent, long-term success. Without habits 4 & 5, your tissue-work, stretching, and re-education activities will plateau out. You will be stuck at the lower base camps on Mobility Mountain for the rest of your life.

Mindfulness

What exactly is "mindfulness" anyway? Is it merely relaxation? Is it “being in the now?” I really didn’t know until I spent 100+ hours meditating over a 10-day period in June of 2012.

From that experience, (and many more since), I learned that the core of mindfulness practice is developing the skill of being focused and relaxed at the same time. In the context of flexibility training, mindfulness practice means focusing on the sensations in your body while remaining equanimous (relaxed). This means while you do tissue work, stretching, or strengthening – you are aware of how each exercise feels in your body and you remain calm and balanced even when the sensations are intense. This is why advanced yoga masters never falter or freak out – even while doing difficult stretches or poses. They have trained their minds over years or even decades to always remain calm and balanced.

You don’t have to run away and become a monk to experience the benefits of a mindfulness practice. Your mobility practice itself can become a mindfulness practice. Life can be a mindfulness practice. However, if it calls to you, a sitting meditation practice can be particularly potent. It can rewire your nervous system for deep relaxation and focus. Think about it… If you invested a few minutes a day in training your nervous system in this way, don't you think you’d become 2-3x more effective in every mobility session? And can you imagine what would happen over 6-12 months as your efforts compound? You may be both mentally and physically more flexible . . yes?

Exercise 1: The Body Scan

1.Set a timer for 5 minutes and lie on your back with your eyes closed 2.Turn your awareness to the top of your head and slowly scan each area of your body, part-by-part (head, face, neck, shoulders, etc.) 3.As you notice each area, part-by-part, try to relax / “un-clench” any areas that feel tight or tense 4.Go slow. Take about 2 minutes to survey the body from top to bottom. 5.Repeat the scan 2 or 3 times.

This is an extremely brief intro to a mindfulness technique. If you practice this skill daily for 5 minutes prior to stretching, it will boost the effectiveness of your practice 2-3x. For a much more in-depth (and transformative) experience of mindfulness, visit www.Dhamma.org to learn about free 10-day meditation retreats. I have attended 11 of these retreats and they have radically improved my flexibility practice (and my life). I recommend them highly

The Ultimate Flexibility Shortcut

Lets now turn to Systems and Rituals (Habit 5). The ultimate flexibility shortcut is a systematic approach such as the TSR System. It incorporates all 7 habits and turns the set into a ritual that becomes automatic. The value in applying a systematic approach to flexibility training is that it gives you a framework to use whenever you hit a roadblock. Whenever your flexibility progress stalls, tweak one part of the system until the desired results are achieved. Systems thinking also takes the confusion out of flexibility training.

Not getting the results you want? Which of the 7 habits needs tweaking? This is the power of systems thinking.

Accelerated Flexibility

“If the best in the world are stretching their ASSES off, why aren’t you?” – Coach Sommer, Former US National Team Gymnastics Coach

I would amend Coach Sommer’s statement by saying you need to “TSR” your ASS off…but the lesson remains the same. What he is pointing to is paying your dues. You’ve got to spend time doing the work. There’s no way around it. Consistency x time = results. So what is the best way of accumulating the required hours consistently? It’s called ritualizing.

Ritualizing Your Flexibility Routine

A ritual is what turns an act into a habit. I call it “ritualizing” because this frames your new routine as a sacred ritual that you honor and protect from all distractions and interruptions. It's a mindset as well as an action. It means setting up the conditions of your life to support your new habit until it becomes effortless and automatic. When you set up the conditions of your life (coaches, training partners, accountability) you don’t have to rely on sheer willpower anymore.

This is profound because … … will-power is overrated. What we want is to create a habit so we don’t have to rely on willpower. We do need willpower to get us started. However, the goal is to get into a flow state. In a flow state a positive feedback loop energizes the process.

The Willpower Rocket

Forming a new habit is like launching a rocket-ship… At launch (starting the habit) a tremendous amount of fuel (willpower) is required. The goal of the rocket is to reach escape velocity (after which very little fuel is needed). Your goal is to press forward long enough to reach your own escape velocity. It takes 30-60 days minimum to create a new habit (longer for more complex habits.) This is why all GotROM.com flexibility & mobility programs span 30 or 45 days. The good news is – when your routine becomes a habit, you won’t have to worry about procrastinating…the practice will be ingrained. In summary: Systems and rituals are the critical to success. This is the “big secret” that elite athletes and top performers know. On the final page of this report you’ll find a “10x Your Flexibility Checklist” that will help you install your own systems and rituals and launch you on your way.

Here are some “best practice” guidelines for installing a new ritual… 1. Dedicate the first 60 minutes of your day (ideally) to making yourself healthy & flexible 2. Eliminate distractions and interruptions from family or work 3. Choose the highest value flexibility & mobility exercises (try GotROM.com if you’re not sure what to choose.) 4. Do the exercises daily (1-2 days off per week is acceptable) 5. Up the ante on consistency – make the gains inevitable.

…learn how to do this next

Exercise 2: Inevitability Thinking

It’s time to introduce my favorite mental tool to guarantee your success. The tool is Inevitability Thinking. Here’s what you do. Ask yourself this question: “What structures can I put in place to make my desired outcome inevitable?” Said another way… “How could I set up the conditions of my life so that the gains happen automatically?” Look for the strongest incentives that motivate you to take action. For example, here are 3 things that majorly motivate most people to follow-through: 1. Money on the line 2. Accountability 3. Social Pressure Pick your favorites: the ones that would most guarantee your success. Then do them! BONUS: How can you layer multiple incentives to make sure you follow-through? Two of the best structures that you can put in place are our final topics in this report…

Designing Your Flexibility Dojo

The first structure to put in place is literally a structure. Decide where you are going to do your daily routine. Your physical space can make or break adherence to your daily ritual. To optimize your “flexibility dojo” begin with this question: • What is the ideal physical space for you to practice? Now that you’ve dreamed of your ideal environment…lets get practical. Your physical space doesn’t need to be an entire room (unless you can), but it’s important that the area calls for ease of use, relaxation, and focus. Now… • What needs to be removed from your current space in order to maximize your productivity? • What needs to be added to maximize your productivity?

My Mobility & Meditation Room

Pictured is my actual “mobility / meditation" room. I started to get flexible at a faster rate when I dedicated a small area of my condo completely to mobility work (and meditation). At first it was just a small section of one room, but now it’s an entire room. It makes a huge difference to already have a yoga mat and a few tools laying out waiting for me.

Don't underestimate psychological barrier of a room that’s not ready to be used. Even the 30-60 seconds required to pull out the mat can deter you.

Training Partners

Anthony is a a long-time friend and training partner of mine. Finding committed partners will be important for you too. Perhaps you’ve heard the old saying that goes something like this… “You are the average of the five people you spend the most time with.” When it comes to Training Partners (Habit 6) this is certainly true. If you want to be flexible you should follow the 6th habit and surround yourself with flexible people and start helping each other. Such collaborations help pull you up to the next level. 80-90% of your success will flow from this one simple idea. Not only will you pick up new tips and tricks, but you can also help each other with assisted stretching and assisted myofascial release techniques. Finding good training partners doesn’t have to be complicated. Perhaps there is a guy in your gym who is obsessed with mobility. Go make friends with him. Take a yoga class or a mobility course in your area and find partners there. THE KEY POINT IS:

Social pressure = performance … … so use it pro-actively

Find Your “Yoda”

“One good mentor can be more informative than a college education and more valuable than a decade's income.” – Sean Stephenson, motivational speaker, author of “Three Foot Giant”

In addition to training partners, one of the absolute highest leverage things you can do is find a good mentor or coach. My “Yoda” (primary mentor) was / is a guy named “Phil Petachenko.” I’ve also sought out dozens of other high-caliber teachers all around the world (online and in person). 1-on-1 coaching is the 7th habit for a reason. It is the crown jewel of the flexibility puzzle that will help you 10x your flexibility gains. Why can teachers be so valuable to your journey?

A good teacher is someone who has already walked the path you want to walk and can show you the best way. They can also save you countless hours of frustration by pointing out the pitfalls and roadblocks you are likely to encounter. Finding a mentor doesn’t have to be difficult – especially in our digital age. There are many great teachers, and some are happy to correspond with students (even meet with them in person or on Skype). Here is a list of some of the teachers I’ve learned from (in no particular order): • Pavel Tsatsouline

• Ido Portal

• Thomaz Kurz • Carl Valle

• Shan Shan • Dennis Dean

• Matt Gardner

• Carolyn Belko

• Phil Petachenko

• Bradlee Frierott

• Kit Laughlin

• Eric Cressey

• Kelly Starrett

• Self teaching / YouTube (seriously!)

The moral of the story? “Wisdom comes from multiple perspectives.” Find a teacher you resonate with and start following their program. Leverage their years of experience to accelerate your own progress and get flexible in record time.

The Last Thing…

Remember that the journey to the peak of “Mobility Mountain” happens step-by-step as you install and sustain new habits. Keeping your habits alive and well can be a challenge. Sometimes a storm hits Mount Everest and stops you in your tracks. In such moments, it’s important that you have a plan of action. To help you create a plan of action to weather the inevitable storms, I’ve put together one final gift for you on the last page of this eBook. There you will find the “10x Your Flexibility Checklist.” (Print it out if you need to.) Fill in the action steps to guarantee your success. Take action, make the next 30 days count, and remember… “Good things come to those who work their asses off.” I’ll talk to you again soon – and if you enjoyed this report, please forward it to others and invite them to get on my email list for more free videos and special reports. Yours in flexibility,

-Shane