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Training Archive - Flexible Strength

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Self-Stretching Resources
Flex-Tests
Use the Flex Tests to determine which stretches you would most benefit from. Take a look at the
lists to determine what your physical, spiritual, emotional, and psychological strengths and
weaknesses are. It can help to mark on paper which meridian muscle groups could use
upgrading and use this list as a reference througout your practice.
FAQ
Check out the FAQ for answers to the most frequently asked questions regarding RFST.
Tandem Leaning
Find a partner and simultaneously stretch and strengthen the same set of muscle groups in each
other while having fun.
Flexible Strength Forum
Ask questions and post comments on the forum.
Contact
Please feel free to contact me if you have any specific RFST questions or if you have suggestions
on how to improve the Training Archive.

Resistance Stretching videos coming soon!

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Training
Archive
Gall Bladder
Stretch
Liver Stretch
Lung Stretch
Large Intestine
Stretch
Stomach Stretch
Spleen Pancreas
Stretch
Heart Stretch
Small Intestine
Stretch
Brain Stretch

Self-Stretching Pictures

Sexual Stretch

Gall Bladder Stretch

Pericardium Stretch

Liver Stretch

Skin Stretch

http://www.flexiblestrength.com/training/[8/14/09 9:40:17 AM]

Training Archive - Flexible Strength

Lung Stretch

Bladder Stretch

Large Intestine Stretch

Kidney Stretch

Stomach Stretch

Appendix Stretch

Spleen Pancreas Stretch

Thymus Stretch

Heart Stretch
Small Intestine Stretch
Brain Stretch
Sexual Stretch
Pericardium Stretch
Skin Stretch
Bladder Stretch
Kidney Stretch
Appendix Stretch
Thymus Stretch

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http://www.flexiblestrength.com/training/[8/14/09 9:40:17 AM]

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Training Archive - Flexible Strength

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Meridian Flexibility

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Gall Bladder Meridian - Outside of Leg & Glutes


IT Band, Tensor Fascia Lata, Gluteus Maximus, Gluteus Minimus, Vastus Lateralis, Peroneus Longus,
Peroneus Brevis
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GB - Leg to Chest (sitting)

Training
Archive
Gall Bladder
Stretch
Liver Stretch
Lung Stretch
Large Intestine
Stretch
Stomach Stretch
Spleen Pancreas
Stretch
Heart Stretch
Small Intestine
Stretch
Brain Stretch
Sexual Stretch
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Pericardium Stretch
Skin Stretch

http://www.flexiblestrength.com/training/gall-bladder-stretch/[8/14/09 9:40:56 AM]

Training Archive - Flexible Strength

Bladder Stretch
Kidney Stretch
Appendix Stretch
Thymus Stretch

http://www.flexiblestrength.com/training/gall-bladder-stretch/[8/14/09 9:40:56 AM]

Training Archive - Flexible Strength

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Liver Meridian - Inner Thigh & Adductors


Adductor Longus and Brevis, Soleus, Gastrocnemius, Gracilis

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LV - Lateral Bend Leg Cross

Training
Archive
Gall Bladder
Stretch
Liver Stretch
Lung Stretch
Large Intestine
Stretch
Stomach Stretch
Spleen Pancreas
Stretch
Heart Stretch
Small Intestine
Stretch
Brain Stretch
Sexual Stretch
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Pericardium Stretch
Skin Stretch

http://www.flexiblestrength.com/training/liver-stretch/[8/14/09 9:41:36 AM]

Training Archive - Flexible Strength

Bladder Stretch
Kidney Stretch
Appendix Stretch
Thymus Stretch

http://www.flexiblestrength.com/training/liver-stretch/[8/14/09 9:41:36 AM]

Training Archive - Flexible Strength

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Lung Meridian - Chest


Biceps Brachii, Pectoralis Major

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LU - Hand on Door

Training
Archive
Gall Bladder
Stretch
Liver Stretch
Lung Stretch
Large Intestine
Stretch
Stomach Stretch
Spleen Pancreas
Stretch
Heart Stretch
Small Intestine
Stretch
Brain Stretch
Sexual Stretch
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Pericardium Stretch
Skin Stretch

http://www.flexiblestrength.com/training/lung-stretch/[8/14/09 9:42:16 AM]

Training Archive - Flexible Strength

Bladder Stretch
Kidney Stretch
Appendix Stretch
Thymus Stretch

http://www.flexiblestrength.com/training/lung-stretch/[8/14/09 9:42:16 AM]

Training Archive - Flexible Strength

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Large Intestine Meridian - Outside of Arms, Neck, & Shoulders


Upper Trapezius, Anterior/Middle Deltoids, SCM, Levator Scapula, Posterior Deltoid

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LI - Arm Closer (squatting)

Training
Archive
Gall Bladder
Stretch
Liver Stretch
Lung Stretch
Large Intestine
Stretch
Stomach Stretch
Spleen Pancreas
Stretch
Heart Stretch
Small Intestine
Stretch
Brain Stretch
Sexual Stretch
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Pericardium Stretch
Skin Stretch

http://www.flexiblestrength.com/training/large-intestine-stretch/[8/14/09 9:42:57 AM]

Training Archive - Flexible Strength

Bladder Stretch
Kidney Stretch
Appendix Stretch
Thymus Stretch

http://www.flexiblestrength.com/training/large-intestine-stretch/[8/14/09 9:42:57 AM]

Training Archive - Flexible Strength

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Stomach Meridian - Quads


Vastus Lateralis, Tibialis Anterior, Rectus Abdominals

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ST - Knee to Ground (laying)

Training
Archive
Gall Bladder
Stretch
Liver Stretch
Lung Stretch
Large Intestine
Stretch
Stomach Stretch
Spleen Pancreas
Stretch
Heart Stretch
Small Intestine
Stretch
Brain Stretch
Sexual Stretch
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Pericardium Stretch
Skin Stretch

http://www.flexiblestrength.com/training/stomach-stretch/[8/14/09 9:43:38 AM]

Training Archive - Flexible Strength

Bladder Stretch
Kidney Stretch
Appendix Stretch
Thymus Stretch

http://www.flexiblestrength.com/training/stomach-stretch/[8/14/09 9:43:38 AM]

Training Archive - Flexible Strength

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Spleen/Pancreas Meridian - Inside Back of Legs


Medial Hastring, Semimembranosus, Soleus, Vastus Medialis

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SP - Sliding Turtle

Training
Archive
Gall Bladder
Stretch
Liver Stretch
Lung Stretch
Large Intestine
Stretch
Stomach Stretch
Spleen Pancreas
Stretch
Heart Stretch
Small Intestine
Stretch
Brain Stretch
Sexual Stretch
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Pericardium Stretch
Skin Stretch

http://www.flexiblestrength.com/training/spleen-pancreas-stretch/[8/14/09 9:44:19 AM]

Training Archive - Flexible Strength

Bladder Stretch
Kidney Stretch
Appendix Stretch
Thymus Stretch

http://www.flexiblestrength.com/training/spleen-pancreas-stretch/[8/14/09 9:44:19 AM]

Training Archive - Flexible Strength

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Heart Meridian - Chest & Calves


Biceps Brachii, Pectoralis Major, Pronator Teres, Brachialis

search site...

HE - Hands on Door

Training
Archive
Gall Bladder
Stretch
Liver Stretch
Lung Stretch
Large Intestine
Stretch
Stomach Stretch
Spleen Pancreas
Stretch
Heart Stretch
Small Intestine
Stretch
Brain Stretch
Sexual Stretch
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Pericardium Stretch
Skin Stretch

http://www.flexiblestrength.com/training/heart-stretch/[8/14/09 9:45:00 AM]

Training Archive - Flexible Strength

Bladder Stretch
Kidney Stretch
Appendix Stretch
Thymus Stretch

http://www.flexiblestrength.com/training/heart-stretch/[8/14/09 9:45:00 AM]

Training Archive - Flexible Strength

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Small Intestine Meridian - Back & Shoulders


Supraspinatus, Infraspinatus, Trapezius, Splenius, Scalene, SCM, Extensor Carpi Ulnaris

search site...

SI - Roll Up

Training
Archive
Gall Bladder
Stretch
Liver Stretch
Lung Stretch
Large Intestine
Stretch
Stomach Stretch
Spleen Pancreas
Stretch
Heart Stretch
Small Intestine
Stretch
Brain Stretch
Sexual Stretch
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back to top

Pericardium Stretch
Skin Stretch

http://www.flexiblestrength.com/training/small-intestine-stretch/[8/14/09 9:45:40 AM]

Training Archive - Flexible Strength

Bladder Stretch
Kidney Stretch
Appendix Stretch
Thymus Stretch

http://www.flexiblestrength.com/training/small-intestine-stretch/[8/14/09 9:45:40 AM]

Training Archive - Flexible Strength

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Brain Meridian - Back of Leg


Central Hamstrings, Spinal Rotators, Glutes, Semitendinosus, Erector Spinae, Gluteus Maximus,
Piriformis, Semitendinosus, Gastrocnemius
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BR - Sliding Central Leg Extension

Training
Archive
Gall Bladder
Stretch
Liver Stretch
Lung Stretch
Large Intestine
Stretch
Stomach Stretch
Spleen Pancreas
Stretch
Heart Stretch
Small Intestine
Stretch
Brain Stretch
Sexual Stretch
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Pericardium Stretch
Skin Stretch

http://www.flexiblestrength.com/training/brain-stretch/[8/14/09 9:46:20 AM]

Training Archive - Flexible Strength

Bladder Stretch
Kidney Stretch
Appendix Stretch
Thymus Stretch

http://www.flexiblestrength.com/training/brain-stretch/[8/14/09 9:46:20 AM]

Training Archive - Flexible Strength

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Sexual Meridian - Front of Leg


Hip Flexors, Iliopsoas, Psoas Major, Linea Alba, Tibialis Anterior, Primidalis

search site...

SE - Hip Flexor Stretch

Training
Archive
Gall Bladder
Stretch
Liver Stretch
Lung Stretch
Large Intestine
Stretch
Stomach Stretch
Spleen Pancreas
Stretch
Heart Stretch
Small Intestine
Stretch
Brain Stretch
Sexual Stretch
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disclaimer

back to top

Pericardium Stretch
Skin Stretch

http://www.flexiblestrength.com/training/sexual-stretch/[8/14/09 9:46:52 AM]

Training Archive - Flexible Strength

Bladder Stretch
Kidney Stretch
Appendix Stretch
Thymus Stretch

http://www.flexiblestrength.com/training/sexual-stretch/[8/14/09 9:46:52 AM]

Training Archive - Flexible Strength

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Meridian Flexibility

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Pericardium Meridian - Chest & Forearms


Biceps Brachii, Pectoralis Minor, Brachialis, Coracobrachialis

search site...

PE - Hand on Door

Training
Archive
Gall Bladder
Stretch
Liver Stretch
Lung Stretch
Large Intestine
Stretch
Stomach Stretch
Spleen Pancreas
Stretch
Heart Stretch
Small Intestine
Stretch
Brain Stretch
Sexual Stretch
sitemap

disclaimer

back to top

Pericardium Stretch
Skin Stretch

http://www.flexiblestrength.com/training/pericardium-stretch/[8/14/09 9:47:26 AM]

Training Archive - Flexible Strength

Bladder Stretch
Kidney Stretch
Appendix Stretch
Thymus Stretch

http://www.flexiblestrength.com/training/pericardium-stretch/[8/14/09 9:47:26 AM]

Training Archive - Flexible Strength

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Skin Meridian - Back & Shoulders


Trapezius, Posterior Deltoid, Sternocleidomastoid, Triceps Brachii

SK - Armcake

SK - Armex (laying)

search site...

Training
Archive
Gall Bladder
Stretch
Liver Stretch
Lung Stretch
Large Intestine
Stretch
Stomach Stretch
Spleen Pancreas
Stretch
Heart Stretch
Small Intestine
Stretch
Brain Stretch
Sexual Stretch
Pericardium Stretch

sitemap

disclaimer

back to top

Skin Stretch

http://www.flexiblestrength.com/training/skin-stretch/[8/14/09 9:48:08 AM]

Training Archive - Flexible Strength

Bladder Stretch
Kidney Stretch
Appendix Stretch
Thymus Stretch

http://www.flexiblestrength.com/training/skin-stretch/[8/14/09 9:48:08 AM]

Training Archive - Flexible Strength

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Bladder Meridian - Lateral Hamstring


Spinal Erectors, Biceps Femoris, Gluteus Maximus, Gastrocnemius, Tibialis Posterior

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BL - Lateral Bent Leg Pull-in (with towel)

Training
Archive
Gall Bladder
Stretch
Liver Stretch
Lung Stretch
Large Intestine
Stretch
Stomach Stretch
Spleen Pancreas
Stretch
Heart Stretch
Small Intestine
Stretch
Brain Stretch
Sexual Stretch
sitemap

disclaimer

back to top

Pericardium Stretch
Skin Stretch

http://www.flexiblestrength.com/training/bladder-stretch/[8/14/09 9:48:50 AM]

Training Archive - Flexible Strength

Bladder Stretch
Kidney Stretch
Appendix Stretch
Thymus Stretch

http://www.flexiblestrength.com/training/bladder-stretch/[8/14/09 9:48:50 AM]

Training Archive - Flexible Strength

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Kidney Meridian - Groin, Inside Top of Legs


Iliacus, Adductor Magnus, Adductor Brevis, Gastrocnemius

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KI - One Leg Lotus Opener (sitting)

Training
Archive
Gall Bladder
Stretch
Liver Stretch
Lung Stretch
Large Intestine
Stretch
Stomach Stretch
Spleen Pancreas
Stretch
Heart Stretch
Small Intestine
Stretch
Brain Stretch
Sexual Stretch
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back to top

Pericardium Stretch
Skin Stretch

http://www.flexiblestrength.com/training/kidney-stretch/[8/14/09 9:49:33 AM]

Training Archive - Flexible Strength

Bladder Stretch
Kidney Stretch
Appendix Stretch
Thymus Stretch

http://www.flexiblestrength.com/training/kidney-stretch/[8/14/09 9:49:33 AM]

Training Archive - Flexible Strength

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Appendix Meridian - Forearm, Fingers, & Lats


Latissimus Dorsi, Forearm Flexors

search site...

AP - The Thumper

Training
Archive
Gall Bladder
Stretch
Liver Stretch
Lung Stretch
Large Intestine
Stretch
Stomach Stretch
Spleen Pancreas
Stretch
Heart Stretch
Small Intestine
Stretch
Brain Stretch
Sexual Stretch
sitemap

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back to top

Pericardium Stretch
Skin Stretch

http://www.flexiblestrength.com/training/appendix-stretch/[8/14/09 9:50:16 AM]

Training Archive - Flexible Strength

Bladder Stretch
Kidney Stretch
Appendix Stretch
Thymus Stretch

http://www.flexiblestrength.com/training/appendix-stretch/[8/14/09 9:50:16 AM]

Training Archive - Flexible Strength

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Thymus Meridian
Shoulders, Neck, & Top of Arms
Deltoids, Trapezius, Scalenes

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TH - Sliding Backward Dip

Training
Archive
Gall Bladder
Stretch
Liver Stretch
Lung Stretch
Large Intestine
Stretch
Stomach Stretch
Spleen Pancreas
Stretch
Heart Stretch
Small Intestine
Stretch
Brain Stretch
Sexual Stretch
Pericardium Stretch

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disclaimer

http://www.flexiblestrength.com/training/thymus-stretch/[8/14/09 9:50:59 AM]

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Skin Stretch

Training Archive - Flexible Strength

Bladder Stretch
Kidney Stretch
Appendix Stretch
Thymus Stretch

http://www.flexiblestrength.com/training/thymus-stretch/[8/14/09 9:50:59 AM]

Gall Bladder Meridian Stretch - Leg to Chest Sitting - Flexible Strength

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GB - Leg to Chest (sitting)

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Gall Bladder Stretch


Resistance Flexibility Training
To resistance stretch, start in position one and resist by pushing your knee and foot into your hands
as your hands bring your leg up toward your chest.
Resistance Strength Training
To strengthen, start in position two and resist by pushing your knee and foot into your hands as your
hands slow down this movement.

search site...

Training
Archive
Gall Bladder
Stretch
Liver Stretch
Lung Stretch
Large Intestine
Stretch
Stomach Stretch
Spleen Pancreas
Stretch
Heart Stretch
Small Intestine
Stretch
Brain Stretch
Sexual Stretch
Pericardium Stretch

Resistance Stretching Video

http://www.flexiblestrength.com/training/gall-bladder-stretch/leg-chest-sitting.html[8/14/09 9:51:54 AM]

Skin Stretch

Gall Bladder Meridian Stretch - Leg to Chest Sitting - Flexible Strength

Bladder Stretch
Kidney Stretch
Appendix Stretch
Thymus Stretch

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http://www.flexiblestrength.com/training/gall-bladder-stretch/leg-chest-sitting.html[8/14/09 9:51:54 AM]

Gall Bladder Meridian Stretch - Leg to Chest Sitting - Flexible Strength

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http://www.flexiblestrength.com/training/gall-bladder-stretch/leg-chest-sitting.html[8/14/09 9:51:54 AM]

Liver Meridian Stretch - Lateral Bent Leg Cross - Flexible Strength

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LV - Lateral Bend Leg Cross

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Liver Stretch
Resistance Flexibility Training
To resistance stretch, start in position one and resist by pulling your arms away from each other as
you laterally bend and open up the chest.
Resistance Strength Training
To strengthen, start in position three and resist by pulling your arms away from each other as you
bring yourself up to standing.
Tip: You can also move your arms close to and away from your head (ie. your hands don't have to
be directly above the center of your head).
Tip: Squeeze your legs together (try to scissor your legs) to isometrically workout your adductors.

search site...

Training
Archive
Gall Bladder
Stretch
Liver Stretch
Lung Stretch
Large Intestine
Stretch
Stomach Stretch
Spleen Pancreas
Stretch
Heart Stretch
Small Intestine
Stretch
Brain Stretch
Sexual Stretch
Pericardium Stretch
Skin Stretch

http://www.flexiblestrength.com/training/liver-stretch/lateral-bend-leg-cross.html[8/14/09 9:52:55 AM]

Liver Meridian Stretch - Lateral Bent Leg Cross - Flexible Strength

Bladder Stretch
Kidney Stretch
Appendix Stretch
Thymus Stretch

http://www.flexiblestrength.com/training/liver-stretch/lateral-bend-leg-cross.html[8/14/09 9:52:55 AM]

Liver Meridian Stretch - Lateral Bent Leg Cross - Flexible Strength

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Niedra Gabriel said:


Ist photo has you with the your right leg in front - second photo you have the
left leg crossed in front - is this a mistake?
how do I switch legs if not...
Thanks
June 27, 2009

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Luther Cowden said:


Oops! Yes, that is a mistake. Keep the same leg in front of you as you do this.
Then switch that leg to the back and stretch your other side.
June 27, 2009

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http://www.flexiblestrength.com/training/liver-stretch/lateral-bend-leg-cross.html[8/14/09 9:52:55 AM]

Liver Meridian Stretch - Lateral Bent Leg Cross - Flexible Strength

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http://www.flexiblestrength.com/training/liver-stretch/lateral-bend-leg-cross.html[8/14/09 9:52:55 AM]

Lung Meridian Stretch - Hand on Door - Flexible Strength

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LU - Hand on Door

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Lung Stretch
Resistance Flexibility Training
To resistance stretch, start in position one and resist by pushing your hand and fingers into the door
frame as you walk through the door.
Resistance Strength Training
To strengthen, start in position two and resist by pushing your hand and fingers into the door frame
as you walk backwards through the door.
Tip: You can also use both hands, one on each side of the door frame.

search site...

Training
Archive
Gall Bladder
Stretch
Liver Stretch
Lung Stretch
Large Intestine
Stretch
Stomach Stretch
Spleen Pancreas
Stretch
Heart Stretch
Small Intestine
Stretch
Brain Stretch

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http://www.flexiblestrength.com/training/lung-stretch/hand-on-door.html[8/14/09 9:53:49 AM]

Sexual Stretch
Pericardium Stretch
Skin Stretch

Lung Meridian Stretch - Hand on Door - Flexible Strength

Bladder Stretch

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Kidney Stretch
Appendix Stretch

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Thymus Stretch

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http://www.flexiblestrength.com/training/lung-stretch/hand-on-door.html[8/14/09 9:53:49 AM]

Lung Meridian Stretch - Hand on Door - Flexible Strength

http://www.flexiblestrength.com/training/lung-stretch/hand-on-door.html[8/14/09 9:53:49 AM]

Large Intestine Meridian Stretch - Arm Closer Squatting - Flexible Strength

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LI - Arm Closer (squatting)

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Large Intestine Stretch


Resistance Flexibility Training
To resistance stretch, start in position one and resist by pushing your arms into your knees as your
knees close both arms.
Resistance Strength Training
To strengthen, start in position two and resist by pushing your arms into your knees as your knees
slow down this movement.

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http://www.flexiblestrength.com/training/large-intestine-stretch/arm-closer-squatting.html[8/14/09 9:54:48 AM]

Large Intestine Meridian Stretch - Arm Closer Squatting - Flexible Strength

Bladder Stretch

Nihal Bhat said:


hi i am not used to squatting, i feel some pressure in my legs. this stretch is
meant for upper body, so i'm not doing something right in my squat.
August 10, 2009

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Kidney Stretch
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Luther Cowden said:


This is definitely going to put pressure on your legs, especially if you are not
used to squatting. Try out the other LI stretches until your legs are flexible
enough to be comfortable in a squat. You can also try out the sitting version of
this stretch.
August 10, 2009

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http://www.flexiblestrength.com/training/large-intestine-stretch/arm-closer-squatting.html[8/14/09 9:54:48 AM]

Large Intestine Meridian Stretch - Arm Closer Squatting - Flexible Strength

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http://www.flexiblestrength.com/training/large-intestine-stretch/arm-closer-squatting.html[8/14/09 9:54:48 AM]

Stomach Meridian Stretch - Knee to Ground (Laying) - Flexible Strength

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ST - Knee to Ground (laying)

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Stomach Stretch
Resistance Flexibility Training
To resistance stretch, start in position two with your leg out to the side at an angle and resist by
pushing your knee up and away from your body as your heel pushes it down and toward the floor.
Resistance Strength Training
To strengthen, start in position three and resist by pushing your knee up and away from your body as
your foot slows down this movement.

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http://www.flexiblestrength.com/training/stomach-stretch/knee-to-ground-laying.html[8/14/09 9:55:48 AM]

Skin Stretch

Stomach Meridian Stretch - Knee to Ground (Laying) - Flexible Strength

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Thymus Stretch
chula gemignani said:
in strengthening part do you mean "as your ( foot ) slows down movement
January 20, 2009

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Luther Cowden said:


Yes, thank you for this correction! I've made the change to reflect this.
January 21, 2009

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http://www.flexiblestrength.com/training/stomach-stretch/knee-to-ground-laying.html[8/14/09 9:55:48 AM]

Stomach Meridian Stretch - Knee to Ground (Laying) - Flexible Strength

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http://www.flexiblestrength.com/training/stomach-stretch/knee-to-ground-laying.html[8/14/09 9:55:48 AM]

Spleen Pancreas Meridian Stretch - Sliding Turtle - Flexible Strength

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SP - Sliding Turtle

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Spleen Pancreas Stretch


Resistance Flexibility Training
To resistance stretch, start in position one and resist by kicking your legs down into the ground,
squeezing your thighs together, and pushing your arms into your legs as you extend your legs sliding
them out and away from you.
Resistance Strength Training
To strengthen, start in position three or six and resist by kicking your legs down into the ground,
squeezing your thighs together, and pushing your arms into your legs as you flex your legs sliding
your heels toward your glutes while the sliding action against the floor slows down this movement.
Tip: It is easier to resist in this move after you have become accustomed to the bent leg
Spleen/Pancreas stretches and the Turtle stretch. You can also place a towel around your back to
grab and resist with your hands as in the Turtle stretch.

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Sexual Stretch
Pericardium Stretch
Skin Stretch

http://www.flexiblestrength.com/training/spleen-pancreas-stretch/sliding-turtle.html[8/14/09 9:56:45 AM]

Spleen Pancreas Meridian Stretch - Sliding Turtle - Flexible Strength

Bladder Stretch
Kidney Stretch
Appendix Stretch
Thymus Stretch

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http://www.flexiblestrength.com/training/spleen-pancreas-stretch/sliding-turtle.html[8/14/09 9:56:45 AM]

Spleen Pancreas Meridian Stretch - Sliding Turtle - Flexible Strength

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http://www.flexiblestrength.com/training/spleen-pancreas-stretch/sliding-turtle.html[8/14/09 9:56:45 AM]

Heart Meridian Stretch - Hands on Door - Flexible Strength

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HE - Hands on Door

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Heart Stretch
Resistance Flexibility Training
To resistance stretch, start in position one and resist by pushing your hands and fingers into the door
frame as you walk and bow forward through the door.
Resistance Strength Training
To strengthen, start in position two and resist by pushing your hands and fingers into the door frame
as you walk backwards through the door.

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http://www.flexiblestrength.com/training/heart-stretch/hands-on-door.html[8/14/09 9:57:42 AM]

Brain Stretch
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Pericardium Stretch
Skin Stretch

Heart Meridian Stretch - Hands on Door - Flexible Strength

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http://www.flexiblestrength.com/training/heart-stretch/hands-on-door.html[8/14/09 9:57:42 AM]

Small Intestine Meridian Stretch - Roll Up - Flexible Strength

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SI - Roll Up

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Small Intestine Stretch


Resistance Flexibility Training
To resistance stretch, start in position one and resist by pulling on the door frame with both hands
while you roll yourself.
Resistance Strength Training
To strengthen, start in position two and resist by pulling on the door frame with both hands while
you unroll yourself.

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http://www.flexiblestrength.com/training/small-intestine-stretch/roll-up.html[8/14/09 9:58:38 AM]

Brain Stretch
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Skin Stretch

Small Intestine Meridian Stretch - Roll Up - Flexible Strength

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http://www.flexiblestrength.com/training/small-intestine-stretch/roll-up.html[8/14/09 9:58:38 AM]

Brain Meridian Stretch - Central Leg Extension - Flexible Strength

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BR - Sliding Central Leg Extension

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Brain Stretch
Resistance Flexibility Training
To resistance stretch, start in position one and resist by kicking your heel toward your glutes as your
leg extends by sliding down toward the ground.
Resistance Strength Training
To strengthen, start in position two and resist by kicking your heel toward your glutes as the sliding
action against the ground slows your leg down.
Tip: This move should make more sense after becoming accustomed to the feeling of the bent leg
hamstring stretches.

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Stretch
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http://www.flexiblestrength.com/training/brain-stretch/sliding-central-leg-extension.html[8/14/09 9:59:33 AM]

Brain Meridian Stretch - Central Leg Extension - Flexible Strength

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http://www.flexiblestrength.com/training/brain-stretch/sliding-central-leg-extension.html[8/14/09 9:59:33 AM]

Sexual Meridian Stretch - Hip Flexor - Flexible Strength

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SE - Hip Flexor Stretch

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Sexual Stretch
Resistance Flexibility Training
To resistance stretch, start in position one and resist by bringing your thigh toward your chest as your
hand pushes your thigh away from you.
Resistance Strength Training
To strengthen, start in position two and resist by pushing your thigh toward your chest as your hand
slows down this movement.

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http://www.flexiblestrength.com/training/sexual-stretch/hip-flexor-stretch.html[8/14/09 10:00:28 AM]

Sexual Meridian Stretch - Hip Flexor - Flexible Strength

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http://www.flexiblestrength.com/training/sexual-stretch/hip-flexor-stretch.html[8/14/09 10:00:28 AM]

Pericardium Meridian Stretch - Hand on Door - Flexible Strength

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PE - Hand on Door

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Pericardium Stretch
Resistance Flexibility Training
To resistance stretch, start in position one and resist by pushing your hands and fingers into the door
frame as you walk through the door.
Resistance Strength Training
To strengthen, start in position two and resist by pushing your hands and fingers into the door frame
as you walk backwards through the door.
Tip: You can also use both hands, one on each side of the door frame.

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http://www.flexiblestrength.com/training/pericardium-stretch/hand-on-door.html[8/14/09 10:01:23 AM]

Sexual Stretch
Pericardium Stretch
Skin Stretch

Pericardium Meridian Stretch - Hand on Door - Flexible Strength

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http://www.flexiblestrength.com/training/pericardium-stretch/hand-on-door.html[8/14/09 10:01:23 AM]

Pericardium Meridian Stretch - Hand on Door - Flexible Strength

http://www.flexiblestrength.com/training/pericardium-stretch/hand-on-door.html[8/14/09 10:01:23 AM]

Skin Meridian Stretch - Armcake - Flexible Strength

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SK - Armcake

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Skin Stretch
Resistance Flexibility Training
To resistance stretch, start in position one and resist by pushing your hand and fingers down into the
ground while you use your other hand to apply pressure to this hand anchoring it down while you
move body away from and toward the ground.
Resistance Strength Training
To strengthen, start in position two and resist by pushing your hand and fingers down into the ground
while you raise your body up.

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http://www.flexiblestrength.com/training/skin-stretch/armcake.html[8/14/09 10:02:19 AM]

Heart Stretch
Small Intestine
Stretch
Brain Stretch
Sexual Stretch
Pericardium Stretch
Skin Stretch

Skin Meridian Stretch - Armcake - Flexible Strength

Bladder Stretch
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http://www.flexiblestrength.com/training/skin-stretch/armcake.html[8/14/09 10:02:19 AM]

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Skin Meridian Stretch - Armex Laying - Flexible Strength

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SK - Armex (laying)

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Skin Stretch
Resistance Flexibility Training
To resistance stretch, start in position one and resist by using your arms to pull your knees together as
your knees open and criss cross your arms.
Resistance Strength Training
To strengthen, start in position two and resist by using your arms to pull your knees together as your
knees slow down this movement.

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Training
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Gall Bladder
Stretch
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Stretch

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http://www.flexiblestrength.com/training/skin-stretch/armex-laying.html[8/14/09 10:03:15 AM]

Skin Stretch

Skin Meridian Stretch - Armex Laying - Flexible Strength

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http://www.flexiblestrength.com/training/skin-stretch/armex-laying.html[8/14/09 10:03:15 AM]

Bladder Meridian Stretch - Lateral Bent Leg Pull In Towel - Flexible Strength

Meridian Flexibility

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BL - Lateral Bent Leg Pull-in (with towel)

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Bladder Stretch
Resistance Flexibility Training
To resistance stretch, start in position one and resist by pushing your knee away from your body as
you use your arms to bring your knee toward your chest.
Resistance Strength Training
To strengthen, start in position two and resist by pushing your knee away from your body as you use
your arms to slow down this movement.

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Gall Bladder
Stretch
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Stretch
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elizabeth devereux said:

Spleen Pancreas
Stretch
Heart Stretch
Small Intestine
Stretch
Brain Stretch
Sexual Stretch

awesome...looking for ways to strengthen my bladder meridian and came upon


your sight. i am a yoga practioner/teacher and am experiencing a healing crisis.
as a result, i am re-inventing how i am in relationship to my practice, my body.
from what i have learned so far, flexible strength could be a beautiful new
perspective - thank you. j'ai bhagwan, elizabeth

Pericardium Stretch
Skin Stretch

http://www.flexiblestrength.com/training/bladder-stretch/lateral-bent-leg-pull-in-with-towel.html[8/14/09 10:04:15 AM]

Bladder Meridian Stretch - Lateral Bent Leg Pull In Towel - Flexible Strength

Bladder Stretch
April 28, 2009

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http://www.flexiblestrength.com/training/bladder-stretch/lateral-bent-leg-pull-in-with-towel.html[8/14/09 10:04:15 AM]

Bladder Meridian Stretch - Lateral Bent Leg Pull In Towel - Flexible Strength

http://www.flexiblestrength.com/training/bladder-stretch/lateral-bent-leg-pull-in-with-towel.html[8/14/09 10:04:15 AM]

Kidney Meridian Stretch - One Leg Lots Opener Sitting - Flexible Strength

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KI - One Leg Lotus Opener (sitting)

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Kidney Stretch
Resistance Flexibility Training
To resistance stretch, start in position one and resist by lifting your knee up toward your chest as your
hand pushes your knee down toward the ground.
Resistance Strength Training
To strengthen, start in position two and resist by lifting your knee up toward your chest as your hand
slows down this movement.

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Stretch
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Stretch

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http://www.flexiblestrength.com/training/kidney-stretch/one-leg-lotus-opener-sitting.html[8/14/09 10:05:12 AM]

Kidney Meridian Stretch - One Leg Lots Opener Sitting - Flexible Strength

Bladder Stretch
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http://www.flexiblestrength.com/training/kidney-stretch/one-leg-lotus-opener-sitting.html[8/14/09 10:05:12 AM]

Appendix Meridian Stretch - Thumper - Flexible Strength

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AP - The Thumper

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Appendix Stretch
Resistance Flexibility Training
To resistance stretch, start in position one and resist by pushing your hand and fingers into the
ground as you lift one finger at a time with your other hand.
Resistance Strength Training
To strengthen, start in position two and resist by pushing your hand and fingers into the ground as
your other hand slows down this movement.

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Spleen Pancreas
Stretch
Heart Stretch
Small Intestine
Stretch
Brain Stretch

William Croft said:


This is brilliant! And since each finger & thumb can have one or sometimes two
meridians terminating at the tip -- you are also stretching these other meridians
at the same time. Thumb-LU, Index-LI, Middle-PE/AP, Ring-TH, Little-HE/SI.
Correct me if I've missed one or more of these...

http://www.flexiblestrength.com/training/appendix-stretch/thumper.html[8/14/09 10:06:12 AM]

Sexual Stretch
Pericardium Stretch
Skin Stretch

Appendix Meridian Stretch - Thumper - Flexible Strength

Bladder Stretch
May 24, 2008

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Luther Cowden said:

Appendix Stretch

Yes, that's a great point. As you resist with each finger tip, you will also be
stretching the other meridians. I think the AP might be the index finger...
This stretch was named The Thumper by my friend/client Lavanna, back in
Austin, TX. We would do this stretch in class and let go of our finger at the top
of the range which cause our finger to hit the ground causing a thump.
Everyone in class would do it and it would sound like we were making music!
May 26, 2008

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http://www.flexiblestrength.com/training/appendix-stretch/thumper.html[8/14/09 10:06:12 AM]

Thymus Stretch

Appendix Meridian Stretch - Thumper - Flexible Strength

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http://www.flexiblestrength.com/training/appendix-stretch/thumper.html[8/14/09 10:06:12 AM]

Thymus Meridian Stretch - Sliding Backward Dip - Flexible Strength

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TH - Sliding Backward Dip

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Thymus Stretch
Resistance Flexibility Training
To resistance stretch, start in position one and resist by pushing your hands and fingers down into the
ground and pulling your hands toward your glutes as you slide your arms back and away from you.
Resistance Strength Training
To strengthen, start in position two and resist by pushing your hands and fingers down into the
ground and pulling your hands toward your glutes as you slide your arms forward and toward you.

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Stretch
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Stretch

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http://www.flexiblestrength.com/training/thymus-stretch/sliding-backward-dip.html[8/14/09 10:07:08 AM]

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Skin Stretch

Thymus Meridian Stretch - Sliding Backward Dip - Flexible Strength

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