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362
Posted byFlexible Giant25 days ago
Stickied post

Welcome to /r/flexibility! Here are some resources that will answer many of the common questions we get.

Where do I start?

  • Starting To Stretch is a basic stretching routine for overall flexibility. Beginners should start there.

  • Make sure to check out our official F.A.Q.

  • Experiencing pain in your neck/shoulder/back/hips/groin legs/knees/ankles when you run/walk/sit/squat/stretch? Go see a doctor! Stretching may not be the solution to your pain!

Toe Touching

Squats

  • Our own squat routine was created for the 30-day challenge. It will guide you through all the steps towards a deep squat resting position.

Splits

  • This splits routine was created for the 90-day challenge and will give you quick results by stretching every day.

  • If you just want to take it a bit slower, here's a follow-along video for every other day.

  • Hit a plateau in your splits training? Try these brutal but effective loaded progressions. Here and here. Oh, and here.

General Resources

Books

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11
Posted byyoga =/= flexibility1 day ago
Stickied postModerator of r/flexibility

Have a "stupid" question and are afraid to ask it? (Or don't want to make a whole thread for it?) Well, feel free to ask away in this thread! There's no such thing as a stupid question. This is also a great opportunity for the rest of the community to help each other out.

Guidelines:

  • As always, read the FAQ to make sure your question isn't answered already.
  • If you're looking for the Motivational Month threads from the past, they are all here in our Wiki.
  • You can also use the search bar to see if an answer to your question exists already.
  • We are not medical professionals. If something hurts and it doesn't go away within a week's rest, see one!

Enjoy!

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60

Thought I would post as it might help someone in a similar situation.

I am an average flexibility male in my 20s and decided to learn the middle splits. I am 4 months in and was 11 cm off the ground last time I measured (groin to ground tape measure) I took a 20 day break (longest break since starting, i was overseas and generally interested to see what a break would do for me). I restarted training today and for the first time since i started, my groin and hamstring were in NO PAIN which was amazing.

It usually takes me around 7 sets of 30 second stretches to get to my max low, and then i do 3 more sets once i reach it (with the breaks it takes 45min-60min start to finish).

Today i got to my lowest in about 4-5 sets. And then measured how low I got on my 6th set and it was 9 cm from the ground!

I improved 2 cm with ZERO training (for reference, it took me about 2 weeks to go from 12cm to 11 cm).

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1
Posted byu/[deleted]7 hours ago

Hello all!

I stumbled accidentally upon this sub, and I’m hoping some of you could provide me some additional help.

I’ve taken up roller derby, and a move I need to be able to learn at some point (honestly as soon as possible) is called a Mohawk . Problem is, I have ridiculously inflexible legs and hips. I’d like to be able to actually skate in Mohawk position at some point. Could you guys recommend any stretches for me?

Oh and if it helps, I’m 20, female, and I work a desk job in the military.

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26

A few years back I decided to get flexible by bending my back backwards until I couldn't take the pain, holding it, then repeating. Thanks to my efforts I now have a constant discomfort in my back. I still want to get flexible, but want to do it right so I don't end up doing any more harm. What is the best way to go about this?

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22

This sounds really weird but I have extremely tight tendons so I walk like a lego man and I use to not mind it but recently people have started to make fun of me for it so I was wondering, how does one loosen there tendons?

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49

Is it weird that during yoga or stretching classes I keep yawning? It's not because I'm tired or the weather is hot, I feel like it has something to do with moving my body. Any recommendations?

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15

Please critique! And are these any different or is it just the camera angle? The bottom on is more recent. I can only hold this for a brief moment as it is so intense and I'm learning to breathe there.

https://i.redd.it/lolx05goz3h11.jpg

https://i.redd.it/mck84lfoz3h11.jpg

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38

I am a 40 year old man who is motivated to get to my peak. I have always heard that as you age your body builds more/tightens faschia and connective tissue which progressively limits your ultimate range of motion.

I am digging into through the great info in this sub, and would love to hear folks experience with this idea of age limitations of flexibility so I can set some realistic goals.

Edit: former soccer player type build.

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6

I’m attempting to complete the 90 day split challenge and it is a challenge! My struggle isn’t flexibility so much as my knees... it is super painful for me to kneel in certain poses. It’s not internal, it my bony knees digging into the floor despite using a mat and a blanket. Any suggestions? How can I reach my flexibility goals if my bony knees are getting in the way? 😩

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14

Hi guys - first post here!

I have some weird "flexibility imbalances," I'm hesitant to call them that because I don't consider myself flexible at all, but I suspect that my hip structure just allows me more external range of motion than someone with similarly tight muscles.

So I can get into a deep pigeon stretch when I'm warm, and middle splits I'm about 15 inches from the ground. As far as hamstring flexibility goes though it feels like my hips are just frozen...

There's been posts here about not being able to sit up straight, and that's more or less my problem. I think I have a posterior pelvic tilt from slouching in a chair for the past two decades... So when I'm sitting on the floor with my legs straight in front my low back is extremely arched, and when going for a forward fold with a flat back I can't get past about 70 degrees (20 degrees off of horizontal)~30 degrees. It really concerns me that I can't sit on the floor in a way that won't injure my back and further my flexibility issue...

Looking for any advice, routines that worked for people in similar issues, things to research, etc. Just trying to get on top of this while I'm young and before I get some crazy injury from this...

Edit: I don't think the new reddit shows a link to the FAQ but this is partially addressed in the Hamstring FAQ http://goedhartvoordieren.nl/?page=r/flexibility/wiki/faq_hamstrings

I think I'll start by following the past challenges.

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5

I can't do squat position. Please could you tell me which tendons should I stretch or wich muscles should I extend?

I sit a lot of time on the chair, so it could be the biggest issue. Thank you for every comment.

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46
Comments are locked

I’m a dancer, and in my June dance recital, I hurt my back during a routine when I threw myself into a backward bending movement a little too hard and far. Normally when my back hurts from over stretching it’s the lower back, and feels better pretty quickly. This time it’s up a little higher, more in the middle. The pain is very mild now, and only there if I try to do backward bending movements/stretches. Any advice or tips for this problem would be greatly appreciated!

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14

Hey team,

Recently been stretching adductors to try and sit in a seated straddle. When I straighten lower back in the seated straddle I get some pretty bad hip flexor cramp and I can't hold it for more than a few seconds. What could the culprit be?

Thanks

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1
Posted byyoga =/= flexibility2 days ago
Moderator of r/flexibility
  • Have you made any milestones in your flexibility recently? Feel free to share stories/pics/videos, anything!
  • How about any other fitness accomplishments you've made and want the world to know about because your friends and family just don't get it?
  • Well, this is the thread where you get to share all that and inspire others at the same time!
  • Also, if you got a question, just a reminder that tomorrow is Moronic Monday. ;)
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7

Hi everyone,

I am writing this post, as a frustrated yet motivated athlete, who is at the breaking point of wanting to change my body for the better. I am very active, yet I also recognize there are many things wrong about my body and I need the community's help.

As a bit of background, I am a male in my early 30s and played soccer at a high level for many years (20+ years). Since I no longer play at the level that I use to be at, I am focusing on getting my flexibility and physique top notch. I know I am tight because my muscle development and certain movements feel awkward or I cannot do them at all.

I use the foam/TP rollers and lacrosse balls, etc., yet I still have a bunch of questions for the community, which I would be grateful for people's help. Pardon if these questions have been answered but I figured I'd put all these questions I have down in one post so that I can focus on them at once.

  1. From a stretching perspective, is there an "order" or sequence of stretching that is most effective (e.g. does doing feet before legs, and quads before hip flexors)?
  2. As much as I use the rollers and stretch before I work out, I find that my body does not want to loosen up. How can I get more out of my stretches? Would massages (while expensive) help with my ROM.
  3. What other "tools" or things should I do to aid in my opening up.
  4. I am tight all around, but I find that my shoulders, lats, spinal rotation, thorasic spine (backbends), and abs are all incredibly locked - what is the most effective approach to lengthening and opening them up?
  5. Can my abs be stretched so that my torso does not appear to be thick? --I find it hard to do "vacuums" for the abs and anything relating to twists (e.g. ab bicycle, etc).

Are there any stretching / flexibility gurus in NYC who would like to help me get on the right track? I'd be open to meeting and you could show me your routine and correct the things I'm doing wrong.

Please let me know - I'd be thankful

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2

I've been told I should feel some kind of upper back stretch in cobra poses (talking right now about cobra and low cobra), but I have never been able to figure out how to make that happen. The stretch always feels like it's in my lower back (which makes me hesitate to hang out in it very long), or (if I'm doing it after intense abs exercise) in my abs.

Any ideas on what's wrong or how to fix it? My upper back is very inflexible, so I don't know if this is a form issue, or just an issue of where my body's at right now.

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14

Do my wheel pose look okay. I spend a good 11 months. Started with the arms very bent. I spend 4 months of twisting in and out of bridge, 3 months of backbend push ups, 2 months of one arm bridges and almost one month of straight leg backbends. My upper back feel way stronger, compared to my lower back now. Is there any back bend variations I can do to help get more hieght in the lower back.

http://imgur.com/gallery/7NWzwnz

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40

I've more or less recently overstretched (about two months ago actually) and as such have not been able to work towards my splits. Maybe two weeks ago I tried again, a bit more careful, and was greeted by pain the next day, but it had gone away a lot quicker than before, only taking a few days. How can I make sure that my leg is healed as to not damage it further by stretching?

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5

If I want to keep my back straight I have to lean back very slightly or else hunch over to go a bit further.

It feels nothing like I can stretch effectively in comparison to middle split and pike.

What should I do? Are there other stretches I should do before even trying again?

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Get flexible! Share stretching tips, post your goals and progress, and anything else relevant to flexibility/mobility. Whether you're a dancer, martial artist, gymnast, cheerleader, olympic weightlifter or just want to improve your flexibility for health reasons, you're welcome here!

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