★ WATCH MY 6 YEAR DOCU-SERIES OF MY MENTAL + PHYSICAL TRANSFORMATION IN THE GLOW UP DIARIES: bit.ly/37O0bX6

"Don't worry if you're not as far as in the stretches as you want to be because you WILL be and if you come back often to stretch with me often TOGETHER WE WILL become more flexible" love that

When she said “we will do this three times” I SCREAMED because I thought she was talking about the whole routine

Who else is trying to KEEP their flexibility during quarantine🙃👍🏽

IMPORTANT!!!! Remember to BREATHE WHILE DOING THESE STRETCHES !

I FINALLY TOUCHED THE GROUND IN THE WALL BRIDGE!! *UPDATE* After I got my backbend, I realized how if I really set my mind on something I wanted to achieve, I eventually would. Last year I signed up for acrobat at my dance studio. It was very hard for me to sign up for acrobat, I was very nervous and felt like I would be the weak link in the class. But I did anyway. I really had to push myself in acrobat. I can now do backbends and crab walks with ease. Wall bridges are an easy stretch for me now😂. I also can do a front limber and front walker now. And it’s all thanks to you Alivia.❤️ My next goal is to get my kickover😅

the walking down the wall stretch it scary as hell when it boiling hot and u have sweaty hands

“Pat yourself on the back for finishing this routine.” Me: “what back!?”

me trying to do this in my tiny ass room also me: stubs toe

when the beginners routine is too advanced lmao *cries in inflexibility*

you: gracefully lowers yourself down to the ground me: falls down like a bag of potatoes thank you for uploading this, i love it! x

the annoying part is that some one just comes in your room and just see you being a seal.

When you legs hurt after doing the middle splits routine for the first time and come to do this next but you also have nothing else to do and love stretching and working out: ._.

I have a huge family and my bedroom door doesn’t lock. Someone walks in like every 5 minutes so I can’t do these follow along tutorials without getting embarrassed 😂 ☹️

thanks so much because usually when a title says 'beginners' tutorial' it demonstrates deep stretches that beginners could never do, but you obviously remember what it was like being a beginner and you are very advanced and amazing but you had a modifier so TYSMMM

Me: trying to do exercise The ad at the beginning: stop,do not exercise

Ight, I’m gonna be attempting to increase my flexibility Day 1 May 9th: Couldn’t touch feet in the first few, couldn’t go into bridge from a wall, Couldn’t even get feet close to head in the dog pose, could barley reach ankles while dangling, I was able to do a bridge by itself but I struggled and managed to stay up for the seconds. I’m not expecting anything different for quite a while but who knows. My back is sad and in pain right now Day 2: I could kind of touch the floor while standing, not much else was different Day 3: Not really any difference, back still isn’t very flexible but It’s only been a few days. Day 4: Still not much difference Day 5: Not a whole lots changed but it doesn’t feel as painful with certain stretches Day 6: Still not much different Day 7: Same as Day 6 Day 8: Back stretching forward is still pretty crap, bending backwards noticeably different than Day 1. Day 9: Meh Day 10: Forward back flexibility is still crap Day 11: Only improvement so far noticeably is bending my back backwards Day 12: Took day off Day 13: I think it’s still gonna be a while before I can bend my back forwards more, bending backwards is still pretty good and not as painful as it was in the beginning Day 14: Not really anything new Day 15: Still getting slightly easier but not much Day 16: Back bending forwards is a bit more forward Day 17: Not really any change Day 18: About the same Day 19: Bridges have gotten much easier compared to the start Day 20: Not much different Days 21-25: Stretching forwards has gotten a bit easier June 18: Bending backwards is pretty simple for me now, bending forwards is still not really a major difference since when I started, wish she showed more forward bending exercises June 24: I’m bad at updating, still doing my streches and improving slightly. One thing I have noticed is I’ve gone from 5’8 in the mornings to around 5’8 1/4. Don’t know if this is because of the yoga or what, maybe I can reach 5’9. July 6: Bending forwards has gotten slightly easier but I still have a long way to go July 8: About the same July 15: Able to bend a bit more backwards than usual August 20: back bending is still the most improved, bending forwards still isn’t the greatest September 17: I think my hamstrings are starting to slightly loosen, I’ve checked my height and I’m now around a centimeter above the 5’8 1/2 mark, not sure if this is still my spine still straightening or my body just finishing up growing. December 14: Oof, been a while, I'm still doing my stretches but I usually skip a day or two a week. Good news is I haven't lost any flexibility and I'm now around the 5'8 3/4 mark, this could be because of me growing or just from my spine still getting straighter, although my doctor did X ray my elbow in August 2019 and said my growth plates are still open there and I believe they are one of the first plates to close, so there's still hope in terms of me growing I guess.

Me: - going down wall - Me: Me: *help I'm stuck.*

"Just remember I can and I will with hard work end of story " OMG she shud be a motivational speaker

Me :flapping on the floor like a fish -now get back up Me: how? I’m kind of flexible (years of dancing) but my back is not in the game)

I used to be really flexible... but covid ruined my daily routine in my dance studio :c Luckily I still have my left split but I’m trying to get my back flexibility again Hope everybody here becomes flexible again or gain flexibility♡︎

5:35 i was in this pisition my mom came to give me my freshly laundered clothes and she was like ""are you busy?" I said yes mom and she just left with an awkward face

*realises that I don’t have a wall that dosnt have **_something_** on it*

“You’ve already made great progress today” Me sitting on the couch eating junk food: 👁👄👁

Yay! Finally! My back flexibility is my weakness!

OMG I can't believe how helpful this is. I managed to do the bridge in only a week. I have to do the backbend for a coreography (I'm a dancer) and I was very anxious about that 'cause I am not that flexible kind of person. My dance teacher told me I have to do eighter a backbend or a front flip, so I chose the backbend. I searched youtube tutorials and this is the best!! Now I can do a backbend anywhere. Thank you so much!!

My back is an old wood. PERIODT.

day 3 and I can already see a difference!!! I am so happy. I'll keep stretching with you until I get where I wanna be

Me: *tries to do **4:34* My fear of falling: ‘oh hi’ 🙃

I did it for only a week and already got my backbend. ★★★:-D So pleased with myself

I've been doing these for a week and I already feel a bit flexible and have noticed a drastic change in my posture. Thank you so much for this routine!

The stretches start at 0:28 for anyone who wants to get right into it daily like me. ❤️

When I did this I realized that my back is like a 100 year old sloth

Tries stretches *Does bridge down the wall* *tries chest wall thingy* *breaks back*

Me : thinks beginner exercise is so easy Also me: searches for hard exercises Then regrets my decision and goes back to beginners exercises

She: Exercises Me: Laughs reading the comments eating a bag of chips

Everytime I do these stretches I will update you on my back flexibility :) 1st time : lower back was a bit sore but I’m used to it cause I basically have that pain almost everyday. My back cracked multiple times but it felt good because it was releasing tension. 2nd time : my right lower back was sore during the seal stretch. overall, these stretches feel good especially when your back cracks ! 3rd time: superrrr sore lower back but I use ice packs and it gets numbed so I can’t feel it anymore 4th time: back feeling greater than ever, it feels more flexible however I still can’t touch my feet to my head during the seal stretch :( 5th time: less flexible than the last time but not sore but I’m still using ice packs for my lower back. 6th time: still pretty sore but i know i gained a bit flexibility 7th: feeling better so i pushed passed my limits and i was able to go on my elbows when i was in a bridge 8th: back is so tight and sore, i just took this time easy and used ice packs 9th: getting my flexibility back a little and back is still a bit sore 10th: back not sore, only passed my limits by a little. DONT OVER DO THE STRETCH!

I'm so proud of myself 🌙I finally managed to do a bridge after a week and a half of stretching, before I couldn't lift my arms off of the floor💪🏻💓

Am I the only one that feels dizzy after the wall walk into a bridge even tho I can’t get halfway down the wall?? Edit: MOM IM FAMOUS thx for the 121 likes

Finally! A youtuber who doesnt make "you can be flexible in a day with these stretches" videos. Ngl when people do those kinds of videos it's really unrealistic. Alivia is so inspiring and her tutorials are very simple. ❤️ I love it!

I love how you added a modified version of the stretch for people who aren't as flexible and can't do it yet.

*Why do i fart when doing these stretches lool* 😂😂😂

I don't think you know how hard this is for beginners. I can't do most of these stretches, even the modifiers.

At 4:25 I wish she said out loud in the voice over "go to a wall" lol 😅😂 cause I was doing the stretch before and I had my phone to the side not looking at the screen while stretching and in my head I was like *why is this taking so long* until I finally looked and saw she wrote go to a wall 🤦‍♂️😂😂 but thank you for making this video I'm not flexible at all so this took a bit of a toll on me but in the end I felt refreshed and I think I did better then I expected to do hopefully I'll get better in flexibility with time 😂

I have noticed that I have lost weight and gained a flexible back so THANKS 😚😚

I literally almost faint just going down the wall three times

Uwaaaaaaa 3 years later and this is helping me so much!!! She is so encouraging and honestly this is what I need...

I know this was three years ago but thank you for posting this, I lost my back flexible and now I got back some of my back flexible. Your videos are so great and awseome

when your back is like a plank of wood and the only way to bend it is to break it:/ but serious though i can't even do the easy ones:

I could do a bridge,but then I lost it.The quote you said:”I can and I will with hard work.”Helped.I says that then did it and I started smiling.

i do these exercises everyday, there are some improvements in me. thank u

This is just like a complitation of staple yoga stretches haha. Everyone should do these stretches regularly .

6:43 When ur cat's getting ready to puke on ur bed

I have done this everyday and my back is much more flexible!😆 at the beginning I couldn't do all the stretches now I can do most of them thank you so much I love you!❤️😘

This was so helpful! I used to do gymnastics but stopped 2 years ago but thankfully this video exists

0:26 please dont mind me. just leaving a bookmark here

My goal is to get a needle, so I'm going to be doing these workouts for maybe 4 weeks! Day 1 : Ahhhh, it was tough. But I felt so good after, and definitely will carry on!

Been doing this for 3 days already, I feel like my back's getting more flexible!

When i do the brige all my blood flows to my head and GOD I FEEL LIGHT HEADED

Does anyone get like, INTENSE headaches or discomfort whilst moving their head or going into s bridge???

I went down from the seal stretch, looked to my left, and there was a spider

I seriously love your voice! I know that might be weird, but your voice is really pretty.

I think her definition of “beginner” and mine are a little different 😐

I couldn't even go halfway down at 4:46 . Not even a qourter way😂 who else failed at that? I definetly gotta keep working on it! 💪

0:32 her smile is so cute! 😘

Wow, you are extremely flexible. I hope to one day be as good as you are. ☺♥

I am a level 7 acrobatic who used to have a very flexible back. Unfortunately, I got a wrist injury and now I can barely do anything like bridges, back-handsprings and pretty much most things to do with your hands in dance/gymnastics/acrobatics. I have now quit acrobatics cause of the injury. Now seeing these videos are encouraging me to start working on gaining back my back and leg flexibility. Thank you so much for making these cause without you I wouldn't be able to do my turns or splits etc. I have learnt so much so far and everyday now working on some littler steps to make it back to my advanced self. I know in my right mind I can still do these at ease but I just can't force myself to cause I am scared of another injury. Thank you again and stay safe!

I repeat this video about 4 or 5 times a day. This is really improving me thank you so much for pushing me and helping everybody watching this video. I’ve made a playlist for my stretching. And it’s mostly all you videos because you are extremely helpful! Again thanks so much!

every time in try to go down against the wall in the bridge thingie, I keep feeling like I am going to fall

Is anyone else pumped for her to reach a half million subscribers?! 😍❤❤

this was really helpful!! i suffer from severe back pains, but i dance all the time, some of these stretches really helped the pain and it made my bridge better!!

I couldnt do the bridge before starting this.Its been a week and I finally did a bridge and held it for 10 seconds.Thank youu :)

I love how u did a 'modifier' for ppl who can't go as deep

This really helped me with my handstands and elbow stands. Thank You ❤ you have earned a new subscriber, and i love your videos 😀

This routine is so helpful I'm speechless y'all. I've been stretching for only two days and I'm suddenly able to do all the basic thing that were once tough for me. Alivia, gurl, you are bomb.

I really needed this back stretching routine since all I've done during quarantine was sleep, eat, and sit in a chair to do my schoolwork. It's really bad and I plan on fixing my diet and exercise routine. Thank you, Alivia

does anyone else find it hard to breath when they lean their head back in a seal stretch or just me

I'm so happy i found your channel your the best ❤️❤️❤️❤️

Everytime I do a stretch I feel and hear my back crackle very loudly. each time I think "oh there can't be more back to pop". Trust me, it never ends.

Hello I'm 31 and I decided finally to be more flexible. I couldn't do a full bridge because my arms didn't support me. Today I did a full bridge with you for 10 seconds and I almost cried for happines. It's been a whole month now since I started your routine. Thank you so much! The next step is to finally touch the tip of my feet! 🔥♥️

i can do a bridge well but i can't walk down the wall 🤷‍♀️

Thank you Alivia! I've never had good back flexibility but my leg flexibility is great. I'm so excited you did this video!

While I was working out on this routine crying 😂 an advertisement about back pain promoting iodex popped in

Started doing this because of quarantine I’ll update when I get each miles stone (I can’t even bridge lmao)

Fiercelivy I want you to know that you have helped me so so much in my health and flexibility. I started focusing on yoga and health in september, and my leg and back flexibility dramatically improved very quickly. Thank you.

I'm way more flexible than I thought I was

Thankyou so much ily❤❤ just git my middlesplit and side split yesterday becuase of you. And rosay i felt so good doing this back stretching. Made me remember the times wyen i had just started doing my middles split Feel so happy coz i am getting the split after 1 year

Omgg im doing this stretch for like 2 days and in that up and down bridge in the wall, i can do and do the bridge but i cant go up again but today i did it!! I'm soo happyy i will update if i got my splits!!

I’ve done one session a day for the last couple of days and I’m already feeling more flexible. Super helpful!

God! You're incredibly flexible. I love you💕, you're the best, thanks to you, I've already been able to achieve my split and I'm very close to reaching my middle split🙆

My sister has been following you religiously for years and she's amazing at stretching now. I've started your videos as well and it's been so motivating.

After going through bunch of videos of others I’ve realised that yours are THE BEST. Thank you!

Thank you!!! Your stretches really help!!! Im able to do a backbend because of your stretch technics! Im so grateful that thanks too you im able to join a cheer team next year once im done with 8th grade!! THANK YOU!!! For passing on your talents!!!

My favourite position is the rest one 😂😂

OMG this help SO MUCH!!!!! Just by watching this, and trying it there was a HUGE difference between the before and after! TYSM!!!!!!!!!!!!!!!!!

This is extremely helpful!! I’ve been dancing since I was 4 and I took a break for a bit but I have auditions in April so this will help me regain my flexibility and become even more flexible

Okay I'll try yo keep you guys updates. Day 1. I heard a few pops in my back, I'm exhausted and I'm lying in bed now. The wall thing almost killed me, I could do two hands down but that kind of didn't make a difference. I tried the bridge but couldn't get my head up. I felt muscles and parts of my bodies I didn't knew existed. Day 2 I've got further down on the wall, not much but it was a bit easier than yesterday. . I again couldn't lift my head in the bridge, my arms didn't have the strength to push me up but we'll see how this turns out (double edit : I had tried the wall thingy again last night and almost went halfway down. No idea why it had worked then.) Day 3 I was sore on my stomach last night but other than that I was alright. I'm still halfway on the wall thingy. I think I'm getting a few hands down but I'm not sur eof it's already halfway. Today for the first time my hand stouched the ground when I tried to touch my toes. I could bend more easily down. I even feel better, my back doesn't hurt anymore. Anyways I have noodle arms and no strength in them so I couldn't get myself up in the bridge. I have to work on that. I'm suprised that I've gotten this far after 3 days. Day 4 I could reach almost the backside of my knees when I bend back and tried to touch as far back as I could. It's easier to bend down. The wall thingy I think I got a bit further down. Still much to go. But hey progress. My back hurts. But I'll survive it. I mightve over done it but well, shit happens. I still have noodle arms so I didn't get to do the bridge at the end. I'll admit it I've been to lazy to do it the last three days. I'll try to continue tomorrow

YASSSSSSSS!!! Been waiting for this since I started watching you! Definitely going to add this to my stretching routine!

Alivia thank you!!! I couldn’t imagine I can hold a bridge with my arms fully straight, despite the back pain it’s my first time doing a bridge fully right

A couple months ago I struggled with some of these and now I can do all of the stretches in her intermediate routine! I usually do this routine to warm up and stretch my back out before stretching with the other routine