Welcome to r/flexibility!

Hello, i am a young male and i have gotten into flexibility about 2 years ago, the intention was to master moves like the splits, backbends, et cetera and to move on to bigger and harder hurdles to overcome.

But a problem presented itself, the problem was i didnt know where to start, so i just put on youtube and went from their, that kind of worked because at that point i got much lower on the splits, bla, bl, but eventually, i got into some sort of halt, presumably because i lessened the time i stretched for but i am unsure. Anyhow, i spent a huge while not getting an inch more flexible, so i changed ny workouts, same thing. Four months ago was the last change i had done. And now i do stretches kind of like i do my weight lifting crap, with doing sets of holds, 30 or twenty.

-my exercise system- To understand how i exercise, i would say that i stretch mainly my legs with some back, front splits 2 times, side splits two times, and that exercise where youre laying on your back and you try to bring your leg over to your shoulder without bending it, that is also done twice a week. i supplement those moves before them whose names i do not know, but they are exercises all of you would be aware of. So i stretch 6 days out of seven for about 20 minitues per day.

I can now kinda do the splits but not really, kinda back bend but not really, I would like to continue progressing, so if.any of you could give me any advice i would be so greatful.

Thanks in advance

Any advice on releasing / dealing w hamstring pain after a long run ?

I have been streching for yrs, i do dynamic streching before runs and static after - but still got pain.

Was wondering if there are any leg/hamstring specific streches that helpes u in similar cases ?

Hello everybody! I would like to buy the leg flexibility program by Catie Brier. Do you have it? What do you think about it, it’s worth 250 euros? I dont have nice classes or course in my city and i cant attend online classes due to the different time zone.

Thank you so much!

Hey Guys, I´m struggling with my Pelvis since my meniscus repair in 2021. When I walk, my right pelvis side either rotated or my entire pelvis is rotated to the right backward. I can´t tell 100%, it´s difficult to describe only with things that you feel. My right leg feels shorter. My mid back, especially right side also feels tight. After a while painful walking there is so much tension, that my entire pelvis rolls anteriorly, but comes back again when I rest a while.

Since then I´m doing PT, we trained my entire body, with focus on the glutes and legs. But we noticed that the pelvic issues doesn´t come from weak glutes.

So I visited multiple PTs, Osteopaths, Chiropractors. No one had an idea. Everyone told me my muscle strength is fine and even on both sides, so there is no crazy weakness that

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• I went to the doctor, he took:
• x-ray from the spine (OK) -> no scoliosis
• x-ray and mri from the hip (OK)
• mri from the lubar spine (OK)

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The neurologist:

• measured my nerves from head to toes (OK)
• mri from the head (OK)

I tried PRI exercises, which helped slightly, but sticked only for a few steps.

I also tried strenght training with weight, stretching, swimming, Yoga, light mobility exercises, sauna, facial release at a PT. Especially exercises for the hips or my back result in more tightness.

One thing that I notice, when I rotate my upper body while standing, left to right and right to left (arms hanging), then my pelvis becomes more even, I can feel that my right quad and glute are firing more that usual.

But after a while my mid back and neck becomes tight and the pelvis drops again. The back is often tight but doesn´t hurt.

After surgery I walked on crutches for 4 weeks, so I guess my left body side wasn´t working very intense because the crutches stabilized very much. I have theory, I think that my body has slight rotation to the right, so the pelvis can´t find back in neutral position. But I have no Idea how to fix it. Maybe single leg exercises on the left leg with body rotation?

Does anyone has an idea what could be the issue?

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So I am just going to try doing bridge before back bends.

When I lift myself off the floor I’m like shaky and my back hurts and I can’t hold the bridge for more than 5 seconds.

Is it muscle bc I’m weak? Or what? Please help I have 2 weeks until cheer tryouts.

Hi! I’m new here. I want to start cheerleading but I can’t even do a backbend from standing up..

I’ve tried wall walks and I’ve stretched my back. Even with the wall walks I stop halfway on the wall because I can’t go any further.

It feels as if my back is weak? I literally can’t drop down without someone holding me…cheer tryouts is in 2 weeks…HELP PLEASEEE

Is my back too weak to bend like that? Is it a mental block? I feel as if it’s not a mental block because I know I could do it but when I use the wall to walk myself down I stop halfway and it feels like the problem is more so in my back.

I am a 23 year old male, whose very inflexible. Aboit 3 years ago I worked on my middle splits for almost a year and made an alright progress, however I started to train muay thai around a month ago and I realised that my flexibility is even worse than when I forst started a few years back. I feel like there is a tendon on my upper thigh holding me back, and I can't seem to stretch. The only way I can get further is if I hope that when I can crack a bone in my inner thigh I can add around 5 degrees on each side.

My qiestion is what is holding me back, is it a bone, tendon, thigh muscles, what can I do to improve and two is it over for me in terms of flexibility and so do i need to change sports, maybe go into boxing or is there hope?

Every time I finish my stretching routine, I end up doing the splits on the floor for 30 seconds. However, there have been times when it has felt really uncomfortable and then I decide to do them on my bed, which feels much better and easier to maintain.

Am I affecting my progress if I decide to mostly do them on bed? because it really is easier for me to stay longer and stretch there haha.

I'm trying to get my splits and keep seeing people talk about it. Also does anyone have any good at videos to help

Posted this but it got taken down, not sure why. Need a trusted resource to improve overall flexibility. My body is tight by nature and I need to work on my stretching overall.

I’ve been pretty much only static stretching for quite a while. I’ve gotten pretty flexible, I can put my flat palm on the ground with straight knees and slightly bent elbows. I Can put my face in my soles on the butterfly. Etc etc. I see a lot of people saying that dynamic stretching sped up their progress a lot, and I’m just not sure how it really works or how to fit it in my schedule. I usually spend about 30 minutes stretching 3x a week. My goals are just general mobility, specifically in my hips, and one day splits.

i'm obsessed with stretching and becoming more flexible.

Hello. So, I live in San Francisco and got a job at Coit Tower, which is 13 floors. Our elevator broke and I often work shifts on the top. I'm five feet six inches. My normal weight is around 150, maybe less, but I recently gained weight from my new meds, so I'm 200 pounds now. I walk these stairs two to three times per week and pretty much stay sore all of the times.

I am not an active person who goes to the gym alot or stays in shape, unfortunately.

Now my legs are so sore that it causes me intense pain to try and bend down or get down to look under the bed. My bed also sits really low and it is very painful to get up out of it. Also it hurts to ride my bike if I pedal. Luckily it's an E-bike, so I can just use the throttle only.

I am very worried. Stretching doesn't even come close to helping and I just don't know how I'm going to cure this. I have no idea what to do. I also walk a lot because I don't have a car. I stay sore pretty much all of the time from all of this excersize and added weight. I am hoping the fast weight gain and the new found fitness requirements have just shocked my body and it'll eventually get use to it, but I'm very worried this could be more permanent or some sort of damage/other condition.

Plz help. Ty so much for reading.

So what happens is when I try to do a pancake stretch (also sometimes in a Cossack Squat), I feel it tugging on my pelvis on the left leg. Even if I sit on a block or bend my knee to do the pancake stretch, it never feels like I'm stretching the muscle, I either feel nothing or like I'm tugging on the bone. My other leg stretches fine without feeling like I might tear something.

I can do other leg stretches quite easily, in butterfly stretch my knees touch the floor easily. And I can touch my knees to my nose if I'm doing a toe touch hamstring stretch. Just when I have to angle my legs for pancake that I can't stretch at all.

Guess I'm just wondering if anyone knows what can be done about this. How do I stretch the muscle without accidentally tearing it. I read that strengthening a muscle can help with flexibility but I've been doing hamstring curls and quad exercises and not felt it make any difference with the stretching.

I’ve been using Annamcnulty for stretching, but I’ve heard that she isn’t very effective. I’ve been trying to put together a good routine, and I’m kind of overwhelmed with all the information out there 😅. Looking for recommendations for YouTubers!

In my attempts to progress the middle split I regularly get soreness on the inside of the left knee? Any tips on how to avoid this?

It's a quick question! I'm starting to incorporate some more weightlifting into my mobility and fitness. However I get very annoyed every time I do deadlifts because my hamstrings will get super tight for a couple days afterward. I lose like 8" of my reach in forward fold, for example.

Is this normal? Is it impacting my long-term flexibility or reducing my flexible range of motion? Do I just need to deadlift more and get over the hump with DOMS? Would love any input you guys have!

So I have been dancing all of my childhood (age 3-16) and have done bits here and there in my early 20s (just for some extra money)

But I’ve always stretched just out of habit. Lately I’ve been trying to get my splits back and maybe focusing a bit more on my hamstrings than I usually would. But I’m noticing debilitating knee pain the day after stretching.

I have arthritis anyway (rheumatoid) and at first I shrugged it off as RA pain. Because it feels like the inflammation I get with RA. but I’m now noticing the correlation between the stretching and the knee pain.

I’ve had a PT tell me it’s due to tight hamstrings?? But my hamstrings don’t feel tight at all.

Someone please help me. What am I doing wrong/what can I do to prevent/reduce this?

Because as it stands, it’s agony climbing the stairs, bending my knees, straightening my knees.. I keep waking up in pain every time I change position. It’s miserable.

I feel like the flexibility of my hamstrings is strongly tied to my mental well-being. If I’m sad it takes me far longer to stretch into and reach the edge of my range. I find cardio and strength are amazing when sad, but not stretching for some reason. Is there an anatomical reason for this?

For quite a while I struggled with tight hamstrings. Despite following a stretching routine since beginning of the year diligently, I see improvements in adjacent areas, but the front of my quadriceps is as tight as ever. The stretches I do include: Pyramid Pose, Half Splits, Low Lunge, Supine Hamstring & Hip Stretch with strap and Forward Fold with Clasped Hands. Each stretch I hold for 30'' and repeat it three times per side.

I want to measure progress by looking at the distance of my heel to my buttocks while laying on my belly, one leg straight on the floor and the other pushed by a friend until he feels resistance. So far I stayed since beginning of the year at meager 35cm.

What adjustments to my routine would you suggest to get my quadriceps more loose?

Hello, I read something the other day that you shouldn't do static stretching when your body is not warmed up but you can do dynamic stretching every day and I wondered if someone could explain the difference between the two with some examples please? I know I could Google but I had a specific question and thought the knowledge here would be able to answer better.

I have a power plate machine, so because it is vibrating my body if I stretched while on it is that a dynamic stretch? And if I stretch at my desk at work is this a bad thing as it is static stretching and will cause microtears and not be good for me? (I thought stretching at my desk would be a good thing but now I'm not so sure) I work in an offic and very keen to increase my flexibility particularly hips and hamstrings as they are very tight but not sure the best routine to go with.

I do gym three/four days a week and there are egym stretching machines there that I can use (not sure if these are better than just stretching by myself?)