About Length and Strength

This 10-week mobility program is for the modern day person who feels stiff and inflexible. This program is different and will be more effective than 99% of what you find on the internet:

• It’s made to improve the way you move. It’s not just about stretching. It’s about learning how to use muscles in new positions so that you gain flexibility AND strength. Bonus: you’ll probably feel less stiff and achy!

• It’s full-body focused. Being inflexible in one area can be due to tightness in another muscle group. Addressing multiple areas helps you make progress everywhere.

• It’s progressive. The challenges get gradually harder so you get greater gains.

Aim to follow the program ~3x a week for 10-20 minutes per session. If you are new to stretching and mobility, start with short sessions and the easiest exercise progressions. The key is to build consistency over the coming weeks!

Why this program?

This program is different and will be more effective than 99% of what you find on the internet:

• It’s made to improve the way you move. It’s not just about stretching. It’s about learning how to use muscles in new positions so that you gain flexibility AND strength. Bonus: you’ll probably feel less stiff and achy!

• It’s full-body focused. Being inflexible in one area can be due to tightness in another muscle group. Addressing multiple areas helps you make progress everywhere.

• It’s progressive. The challenges get gradually harder so you get greater gains.

• It's short. Aim to follow the program ~3x a week for 10-20 minutes per session.

What You’ll Gain

Through this 10-week program, you will:

• Improve your flexibility and mobility

• Gain strength at different muscle lengths

• Improve your flexibility and mobility

• Improve your posture

• Build confidence

Who is this program for?

This 10-week mobility program is for the modern day person who feels stiff and inflexible. Whether you're someone who never goes to the gym or you're always at the gym, this program will teach your body to be more flexible and mobile. You will gain length and strength out of your muscles.

About Matt Hsu

Matt Hsu is a corrective exercise specialist, pain expert, and movement coach. He is the founder of Upright Health, a company dedicated to helping people think right, move right, and feel right. His YouTube channel explores chronic pain, corrective exercise, and the research that helps dissolve your doubts so you can achieve your goals. He has over 287,000 subscribers.

Credentials

• Corrective Exercise Specialist and Personal Trainer through NASM

• Orthopedic Exercise Specialist through ACE

• Certification in Rolf Method of Structural Integration from the Doctor Ida Rolf Institute

Major Achievements

• Co-creator of the FAI Fix, the world’s first and most comprehensive online program to restore hip function for people with hip impingement

• Co-Creator of the Anterior Pelvic Tilt Fix, a DIY online corrective exercise program to fix anterior pelvic tilt

• Creator of the Hunchback Fix, a DIY online corrective exercise program to eliminate hunchback and forward head posture

• Creator of the Healthy Hips Series, a DIY online exercise program to help you identify roadblocks and improve your hip mobility

• Creator of the Back Pain Fix, a DIY online corrective exercise program that helps you identify and correct the unique causes of your back pain

• Creator of the Healthy Hips Series, a DIY online exercise program to help you identify roadblocks and improve your hip mobility

FAQ

Who is this program designed for?

• This program is designed for people of all genders and ages who feel stiff and inflexible. It is made for both people who never go to the gym and those who are always at the gym.

How many workouts should I do each week?

• The program is designed to be done 3 times a week, ideally with a day of rest in between. For example, you can follow a Mon-Wed-Fri or Tues-Thurs-Sat workout schedule.

• Each session can take between 10-20 minutes. Feel free to go longer if needed.

How many weeks is the program designed to be?

Each session can take between 10-20 minutes. Feel free to go longer if needed.

Do I need to work out in the gym for this to be effective?

• Not at all. You'll see results with this program whether or not you work out in the gym.

Do I need to work out in the gym for this to be effective?

• This is totally up to you as both are fine. We recommend that you do not do this program directly before you work out.

   

What equipment do I need?

• No equipment is required for this program. However, you may find a pole or stick helpful to maintain balance on certain exercises. A cushioned mat may be helpful for certain exercises.

How should I warm up?

• No warmups are required for this program.
  

How long should I rest between each set of exercises?

• Generally, no rest is required, but feel free to take your time as needed. New movements may be challenging. Make sure you always feel “fresh” enough that you can execute exercises with proper form.

What is the progression like in this program?

• We strongly recommend that you start with the easiest variations and learn proper form. After 3-4 weeks, increase difficulty of at least two exercises. After 3-4 weeks, increase difficulty of at least two exercises.

How do I do contract and relax? What is a % contraction? 

• Please watch the Contract and Relax video check-in where Matt explains it in detail.

The next progression is too hard, I’m having trouble keeping up. What should I do?

• Feel free to redo exercises/workouts until you are ready to move onto the next progressions.

• Feel free to redo exercises/workouts until you are ready to move onto the next progressions.

A certain exercise causes me pain, what should I do?

• If it’s good pain (like muscles stretching), then don’t worry. Just don’t push it super hard and far. Take your time as your body gets used to it.

• If it’s a warning signal type of pain, stop and assess. If there is an easier variation of the exercise try that. Sometimes it's as simple as making a change to the way you are doing the movement. Observe the video closely to ensure you are following each detail of the movement.

• More specifically, if it’s a stretch, reduce the intensity of the stretch (i.e. don’t push as far/deep). If it’s an exercise where you’re trying to achieve depth, don’t go as low. The overwhelming majority of the time, if you’re feeling a warning kind of pain in any of these exercises, it’s because you are trying to do too much and/or going too fast for what your body can handle.