Flexibility, Inspiration, Practice

Flexibility II – Splits Progress!

Last week’s progress! 💚


Since posting the above splits progress picture on FB/Instagram recently I’ve received a host of questions about how I got (safely) into the splits at 38.


You can find my answers below, as well as info on Stacey Nemours online flexibility program for dancers, which is what I am working with right now 🙂


Tip: Use VIP Coupon Code ‘kflex50’ to get 50,-$ off Stacey Nemour’s flexibility course via the button below! 💕💕💕




On to the questions!

1. What method did you use for practising splits?


I have been working with Stacey Nemour’s online flexibility course for dancers, a program with stretching modules in a specific sequence, to work on splits as well as on general flexibility.


2. Why did you start to work on flexibility?


For practising/performing Middle Eastern Dance my flexibility was not a personal priority at first, although I did feel limited by my range of motion at times, and I struggled with posture/alignment issues for years.


When I started taking classes in Ballet and Martial Arts (TaeKwonDo) in addition, I noticed more and more that my lack of flexibility/mobility was becoming a limitation to my overall progress and technique.


In my search for freedom of movement I bumped into Stacey‘s online flexibility course, and I decided to try out what it could do for me.


Once I noticed how good it made my body (and mind!) feel, the motivation to ‘go deeper’ with the stretching program grew, and getting closer to doing the splits became an almost natural consequence.


3. What do you like about Stacey’s program?


I like that the instruction is very clear and divided in short modules (about 15-30 minutes each, some of the advanced ones are shorter) which are set up in a logical order.


This means I can use it at my own pace, sometimes with just a few modules as a warmup before dance class, and other times (when I have the time/energy for it) as a full-on flexibility intensive.


Another thing I love is Staceys deep knowledge and her positive attitude, and above all how she encourages listening to your own body while still working to keep progressing steadily over time.


4. How does it differ from other flexibility courses/DVDs?


I have tried several different flexibility-focused DVDs/courses (and even books!) over the years, but Stacey’s online flexibility course has so far been the only program that has helped me improve my flexibility in a gentle, pain-free(!), and still palpable way.


I believe that a part of why it works so well for me is the emphasis on consistency and repetition, patience and awareness in practice, adapting the level of stretch to your own flexibility level, relaxation and breathing, variation of exercises, and attention to proper alignment, sequencing and form.


It feels more like a long-term course where you expand and deepen your skills over time (like in dance and martial arts classes), as opposed to the ‘get results FAST’ approach of some DVDs, which for me only caused frustration and impatience/ injury.


5. How does the payment work? Are the videos from the program downloadable, or do you ‘rent’ them?


The course is not downloadable, but it works with a ‘forever streaming’ system, meaning you pay once to receive full streaming access to the course videos, including any ‘Q&A’ updates.


6. Is this course also beneficial for a not-so-naturally-flexible person?


Yes, absolutely. The modules build up gradually in difficulty level, and Stacey offers adaptations and variations with props/straps/blocks where applicable.


You can work with them at your own pace, and pause the videos to repeat exercises wherever you feel your body could use a bit more repetition/time.


8. How often do you do the stretches?


It depends. For ‘maintenance mode’ I try to at least do the warmup or condensed stretching routine once a day, preferably before any dance or martial arts classes.


When I want to work on improving splits specifically I try to do at least the first few modules plus the splits module a few times a week.


When I feel up to it I add more modules once or twice a week, as many as I have time/energy for that day.


9. Do you combine it with other exercises/programs?


Since November/December I have started working out almost daily with Jillian Michaels‘s App, it contains different programs for different levels, most of which combine strentgh and cardio in short intervals.


It can easily be adapted to any level  and it has a host of different full-body exercises.


I do my own warm-up routine beforehand, and I add a deeper cooldown/stretch after, plus I like to tweak the exercises a bit to fit my needs/body (ie. substituting some of the cardio exercises for ballet/taekwondo jumps and kicks, and adding some ‘dance arms’ where applicable)


It helps me apply my now expanding range of motion in a varied way, and I can sneakily practice dance/martial arts basics at the same time.


10. Has working on your flexibility helped your dancing/martial arts practice? How?


Yes, definitely! Working on the fundamentals of movement translates into every aspect of life. See question 2 for more on that 🙂


11. Who is the creator/teacher of this flexibility program?


The course is created and taught by Stacey Nemour, a martial artist and experienced flexibility expert. She also used to be a gymnast!


12. What about those Stacey stretching straps? Are they essential to the program or can I use other ones as well?


To get started with the course anything you have right now will be fine.


Ankle weights/a yoga strap/a towel can be used in some cases, plus doing the stretches without anything is still better than not doing them at all.


However, the Stacey straps with loops are very convenient in case you want to add some resistance to the stretches, or when it is difficult to reach your feet with your hands.


Use coupon code ‘Khalidadance’ for 10% off every straps purchase via the button below!





Soo.. that’s all for now! 🙂

Let me know via the comments below if you have any other questions! 💕


PS: There will be more courses added to the ‘Academy for Dance’ page in the near future. You can access them via the button below:



Happy stretching!


xx Kim/Khalida

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