Online stretching with a personal coach

A stretching video shows the exercises, but it can't see you. And in stretching the small details are the most important:

• the position of the pelvis. If the pelvis turns in a lunge or split, it looks deeper, but the wrong muscles and the lower back take the load;
• a round back in forward bends. Then the lower back stretches, not the back of the legs;
• bouncing. The muscle gets tight to protect itself, and the risk of a strain goes up;
• pain as a guide. Many people think that through pain it goes faster. It doesn't go faster, it is only more dangerous.

In an online session I see these mistakes right away and correct them. You learn how a correct stretch feels, and later you can stretch safely alone.

There is one more reason. A video is made for an "average" person, but bodies are different. One person has tight hip flexors, another has tight calves and hamstrings, and someone else doesn't have enough strength to hold a position. A coach chooses exercises for your limit, so you make progress faster and don't lose time on things that are already easy for you.

• Beginners who can't touch the floor and don't know where to start. If you are not flexible now, this is just the starting point.
• People who sit at the computer and feel stiff in the hips, back and shoulders.
• Everybody who wants the splits or a deep forward bend.
• Runners, cyclists and people who lift weights, for mobility and recovery.
• People over 40 who want to keep moving easily.
• Mums after childbirth, with the doctor's clearance.
• People who stretch alone, but see no progress for a long time and want to understand why.

You don't need any special preparation. If you are not sure stretching is for you, try one session. It shows how your body reacts and how long the way to your goal can be.

A session is 50 minutes on video: Google Meet, Teams, Telegram or WhatsApp. We put the camera so I can see your whole body from the side, because from the side I can see the pelvis and the back best. The structure is almost the same every time, but the exercises change: longer holds, deeper versions and active stretching where you also use the muscles.

I did rhythmic gymnastics since childhood: Master of Sport, Asian and Four Continents champion, medallist at World Cups and World Championships in aesthetic gymnastics. For me stretching is not a fitness trend. It is a professional tool that I know very well.

But I don't give adults the load of a gymnast. We go at your pace and think about your anatomy and age. I know anatomy and physiology well, and this helps me choose exercises where the muscles stretch and the joints stay safe.

I don't promise "the splits in 30 days". But if you train 3–4 times a week, with your own practice included, real progress usually looks like this:

• after 3–4 weeks: the body is less stiff in the morning, the positions feel more normal, you understand your body better;
• after 2–3 months: the range is clearly bigger: a deeper forward bend, a lower lunge, more free shoulders;
• after 4–6 months: a stable result that doesn't go away after a short break, and good technique to train alone.

The speed depends on your flexibility at the start, how regularly you train and your age. Once a month we repeat the tests from the first session, so you see the progress in numbers.

We choose a time for your time zone: in the morning before work, at lunch or in the evening. Between sessions I'm in Telegram or WhatsApp, and usually I reply within 3 hours.

• One "Stretching & joint mobility" session: €50 for 50 minutes.
• Personal training for a month: €180 for 4 sessions, I update the plan every week. Valid for 4 months, you can pause it for up to 3 months.

If you didn't train with me before, start with a first session. The flexibility and mobility tests show where to begin.

For good progress I recommend one session with me per week and 2–3 times alone with the home routine. If you like to be more independent, we can meet every 2–3 weeks, I check your technique and update the plan.