/r/flexibility

Photograph via snooOG

Let's get flexible! Share stretching tips, post your goals and progress, and anything else relevant to flexibility/mobility. (Please read the rules before posting)

Welcome to r/flexibility!

This subreddit is for discussing increasing range of motion in healthy people, not diagnosing or treating injuries/postural issues.

Share stretching tips, post your goals, 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 general flexibility, you're welcome here!

Before you comment...

Understand that lewd or sexual comments will get you instantly banned. Users are encouraged to use the report button as well.

Before posting you must...

  1. Read the FAQ to make sure your question isn't answered already.

  2. Have a look at this post if you don't know where to start.

  3. Looking for a routine to follow? Check out the Challenges Page. Our challenges are our greatest resource for information!

FAQs

Related Subreddits

/r/flexibility

1,512,542 Subscribers

1

Help wanted

Can anyone help me or give me advice on how to progress towards a full split, I'm not that flexible and I don't really have a time limit but I do want to get there as quick as possible. Preferably I would like someone to help consistently long term since I have a bit of a problem staying motivated with certain things. Help would be very much appreciated.

2 Comments
2024/06/19
01:19 UTC

2

Can someone point me in the right direction.

I feel like my upper/lower legs are completely out of wack and contributing to my extreme tightness in my hammys, and thus causing a host of other issues. Am I just imagining things or does anyone else think my legs are all out of alignment? And if so, are there any good exercises or stretches to combat this. Thanks in advance.

7 Comments
2024/06/19
01:08 UTC

0

Help: Thumb pain when lifting heavy

I've noticed I've started having thumb joint pain when doing anything that is a heavy press. The pain is in the lower joint that meets the hand.

My form is clean so I'm not sure what the issue is. Does anybody know if the thumb pain could be due to weak grip strength?

1 Comment
2024/06/19
01:07 UTC

1

My knees face each other but I don't think it's knock knees

So when I stand straight, my knee caps face each other, but they're not caving in and touching each other like knock knees. What would this be called? For my knee caps to face straight, I have to be in first position, and even then my knees still do not touch each other. I also wonder if this would be the reason as to why I've always had very inflexible hips and bad turnout, and never been able to get middle splits, but being very flexibles with front splits, etc.

2 Comments
2024/06/18
23:42 UTC

5

Is there a super beginners guide to learning how to stretch and loosen up tight hamstrings??

I’m male 22 yo and for my entire life I haven’t been able to sit on the floor with a straight back, I’m constantly crooked unless I’m standing straight up and I can’t even begin to pull off half of a splits… I’d really like to work on myself but my overall knowledge of things is very limited and it makes it hard for me to learn things, with that in mind can someone recommend me comprehensive videos or instructions that I could follow to the letter for a couple months until I loosen up?

4 Comments
2024/06/18
21:27 UTC

1

Deepening the Asian squat

My feet are firmly on the ground and my hamstrings touch my calves. However, my bum is nowhere near the ground. A friend can easily get her bum on the ground. Which part of my body isn't flexible enough to get my bum lower?

3 Comments
2024/06/18
20:59 UTC

1

Active vs passive stretching

In my own practice, I noticed that I wasn't making any progress by passively stretching. In recent months I have been working hard on strengthening and mobility exercises. That way I made good progress. How do you determine the right balance between passive and active stretching?
1 Comment
2024/06/18
12:18 UTC

7

Getting into a squat

I'm not sure what the proper subreddit is for this question. But, this feels like the right group of people. I'm not talking about squatting with weight. Just the regular old squat down like I'm going to do a poo without a toilet. (I think I've heard it called an Asian squat)

I find that I can get down to the squat with the hips not flexing out to either side. But, I have a really hard time with balance. If I use a finger to barely hold onto a chair or the desk, I can get down and up with no problem. But, without holding onto something, when I get down to the bottom I just tip backwards. Is that because of ankle weakness?

9 Comments
2024/06/18
14:27 UTC

5

Standing forward bend vs seated forward bend ,why is former more difficult?

I am easily able to do the seated forward bend. But for the standing forward bend,I need to do a lot of stretching before hand,and then too I have to use my arms to pull my chest to touch my knees. It's also more difficult to hold this position than the seated pose.

Also the seated pose cause me cervical pain ( I don't have any cervical issues though,it just happens when I try to hold this posture) ,whereas seated one doesn't cause any such issues.

I don't understand why? They both require same muscle groups and range of motion/flexibility. Can someone clarify why is that so?

6 Comments
2024/06/18
10:20 UTC

6

Quick (10-15 min) intermediate stretching routine I can do a few times a day?

Apologies if I missed something. I searched around, read through the Don't know where to start? and Starting to Stretch page, and just searched around, but I'm not sure that they are quite what I'm looking for.

I'd say I'm an intermediate stretcher (lots of martial arts and a dash of yoga in the past), but I'm not very good at being a consistent stretcher. I'm looking for a routine to help me fix that.

I'm looking for a quick, ideally 10-15 minute, stretching routing that I can do when I first get up, getting ready to go to bed, and maybe during the day when I need a computer break (software dev, seated most of the day). Ideally, it wouldn't be so intensive I would start to sweat (that'd limit doing it midday and require an extra daily shower =p).

Does anyone have a good quick routine that hits all/most areas, but is also easy enough to memorize after I've done it for a while, so I can go through it without having to reference something?

I thought maybe I could do the Starting to Stretch routine and just cut everything in half (since it says 20-30 minutes), but not sure how effective a 5s hold would be. But maybe it would be worthwhile.

Thanks.

2 Comments
2024/06/18
07:29 UTC

3

Middle back pain when carrying heavy weight in front.

I’ve dealt with this issue for years. It’s acerbated when I carry heavy things in front of me and lean forward or when I have to hunch over something for a long period of time. I noticed it when I was a busboy as a teenager and was carrying a tub of dishes. It only affects my left side. It kind feels like I need to pop my back, but that does nothing even if I do. Is there a stretch I can do to try to loosen this area? If I had to guess it’s where my lower trapezius connects.

8 Comments
2024/06/18
05:58 UTC

4

Can’t pull arms away from back with hands clasped (pic related - see text for details)

I’ve historically been pretty tight in my shoulders and chest, but the one thing I can’t figure out is how to improve mobility with one specific thing - lifting my arms away from my back if my hands are interlaced behind me (like in the attached image).

If I’m standing upright I can interlace my fingers behind me; my wrists aren’t squared but the base of my palms don’t quite touch. I can’t figure out how to improve this stretch such that the base of my palms are flush together and/or pull my arms away from my back in that or any other position. How can I improve this specific range of flexibility?

Thanks!

2 Comments
2024/06/18
02:14 UTC

7

I can't rotate my left wrist(hand and forarm aswell)like my right one. Can do 90 degrees easily with right one but stop at about 45 degrees with left one. What can I do about it? Exercises, streches, anything?

13 Comments
2024/06/17
20:04 UTC

0

Knee stiffness after crouching?

I’m 26 and noticed a few months ago that after crouching or sitting with my knee in a weird bent position, when I stand up it feels very tight behind my knee. No pain, just very stiff, and I have to warm it back up once I’ve stood up. I don’t have any inflammation there either.

It’s only my right knee. Does anyone know what this could be? When I google the symptoms online mostly arthritis and patellofemoral syndrome comes up. I don’t feel like it’s either of those but not sure.

I also have a popping in my hip which the doctor thought was IT band syndrome. I don’t know if that could be contributing to this.

Any insight would help thanks

1 Comment
2024/06/17
16:27 UTC

7

My knees go pop, snap, crack

This is annoying me a lot. I think I have the nosiest knees on the planet. I don’t get pain. Right knee has been doing it for about 7-8 years. Now the left one decided to join and has been snapping for a couple of months. X ray and ultrasound were normal except for minor effusion. What can I do to stop it? Do I need to wear noise cancelling headphones? They’re so loud and everyone knows that I am walking past, it’s embarrassing.

15 Comments
2024/06/17
13:49 UTC

48

I need pancake stretch help

Hi there - tips on increasing pelvis anterior rotation? This is as much as I can get... Pulling in with my hips as much as I can, but as you can see my lower back does not bend at all during those first few segments.

Any supplementary exercises / routines will be greatly appreciated.

Thanks in advance!

11 Comments
2024/06/17
12:11 UTC

0

Is it possible to get a middle and side splits by August 1st?

I want to try out for the cheer team and ive never done cheer and my sister said that you should be able to do the splits and i just wanna know is it possible to reach that goal in this time period. Also I started stretching 4 days ago but i forgot on Saturday and Sunday if that makes a difference on my progress.

6 Comments
2024/06/17
08:55 UTC

12

How heavy should ankle weights be to able to keep my legs on the ground doing backbend strengthening with a band?

I always see rhythmic gymnasts training like this going up and down in cobra but with arms up. When I just use a stretch band in my hands my feet come up, so I realized I need ankle weights to hold my feet down, while I arch up with my back and the stretch band to train back strength.

About how much should the ankle weights weigh to do this? My body weight is 55kg if it matters.

(The pic is just from the internet, not me. I wish)

7 Comments
2024/06/16
16:55 UTC

0

Front Squats and Elbows

tl/dr: Does anyone have any suggestions on the "rack position" mobility improvement for elbow alignment?

Hi. Relatively new to reddit so sorry mods if breaking rules. I did searches and wasn't really coming back with specific answers to my flexibility range/strength for a front squat. Almost everything seems to talk about ankles and shoulders, but even the shoulder stuff seems filled with changing from a rack grip to a cross arm grip or using straps.

The problem: In the rack grip, I have elbow high, bar pushing into neck and resting on shoulders. But my elbows point inward. All the lifters I see who do solid numbers and have given me advise (IRL and not youtube-goo) tell me I need to point my elbows slight more up and have them pointed outward to handle more weight than I currently am doing. When doing elbow stands, I have them outward more and "pushing" into the ground enough to control lift into balance as oppose to momentum.

I don't even really know how to describe the elbow, back bone, shoulder brace? I guess the shoulders are pulled back and down by lats, rotated slightly out and then back with the elbows pointing up and out. It might be a wrist flexion issue. Currently stuck at just below body weight on bar for an ugly grindy 3-5 reps. TYIA

4 Comments
2024/06/16
16:42 UTC

5

Does the positioning of my knees look okay? I feel like they might be bending in a strange way?

11 Comments
2024/06/16
16:18 UTC

0

Active stretching for a beginner

So I’ve been dealing with pelvic floor dysfunction and have moved on to my second PT. My first one had me strengthening my adductors and hip flexors which has lead to some problems. One of them is that my pelvic floor is now tighter and pulling on muscles so static stretching often results in pain and soreness they don’t like being stretched right now.

My new PT recommended doing active stretching instead and showed me a few (butt kicks and side to side (adductors). Does anyone know any good active stretches for a beginners? I really want to get my flexibility back in my adductors again because they’re tight and limit my range of motion. I should also say I’m working on strengthening hamstrings and glutes that will help take the pressure away and help correct the imbalance. I’ve also been told not to work on adductors as that seems to have caused the problem.

1 Comment
2024/06/16
16:12 UTC

3

Split machine to increase flexibility

Is it ok to push myself and use this machine daily or do I need off days? How long can I be seated in this position?

Can I go for 20mins at a time, by slowly lengthen it every minute until I reach my limit and sit there for 10mins?

Using it to increase flexibility for high kicks in martial arts.

Has anyone used these machines before?

10 Comments
2024/06/16
14:25 UTC

2

Help with chest stretches

Hello, I'm a male, 35 years old, and I am having trouble with doing doorway chest stretches. My doorways aren't that wide lol and therfore cannot get a decent stretch in for my chest.

I am trying to stretch my left chest because of costochondritis.

Is it possible to stretch with dumbbells by doing a chest fly?

I want to use a light dumbbell and but, I know when you lower the dumbbells while doing the pec fly, you are now in the stretched position.

Any thoughts please?

7 Comments
2024/06/16
13:22 UTC

1

Getting back into it.. (a question)

Not sure anyone will be able to help with this, but I did taekwondo from the age of 17 - 25 and was flexible (but not the insane level of some practitioners). For example, I could do a front leg raise where the leg would basically get over my shoulder.

I'm now 40 and started re training my flexibility and kicks, pretty much every day for the past 3 weeks. I've made a fair bit of progress but get quite bad delayed onset muscle soreness the next day. I usually train through it but I'm just wondering will this ever go? Is it an age related thing or am I overtraining? Once the soreness goes I'm kicking reasonably close to where I used to (but it's a pain having to do 50 or so dynamic stretches per leg before the soreness goes)...

0 Comments
2024/06/16
12:27 UTC

0

Shoulder internal rotation

So, I have a small internal rotation and while searching for exercises I always noted that the I_o_l is the most common, it's not a big deal for me cause lifting properly is helping a lot, but now I moved to another apartment and my bed just have a bar above my head that I can "lock" my arms and sleep in this position (almost a double biceps but the palms facing forward), would this help? Cause it would be like doing the exercise straight for eight hours haha

3 Comments
2024/06/16
10:28 UTC

4

Show Off Sunday 2024-06-16 - Let's hear (or see) how you leveled up during your bendy-training this week!

  • Have you made any milestones in your flexibility recently? Feel free to share stories/pics/videos, anything (you can now upload photos in your comment)
  • 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!

0 Comments
2024/06/16
10:00 UTC

1

Need some guidance

I’m 20, fairly tall at 6’ft and lean but I seem to be very stiff. I can’t touch my toes and when I lay down by body just feels so stiff and crunchy

I’m also working on my posture cause I deal with anterior pelvic tilt, nerd neck and rounded shoulders

Does anyone have a workout or tips I can do to increase my flexibility and posture, and how often I should do it in a day or week?

Any answers will be greatly appreciated and used so I’m all ears.

1 Comment
2024/06/16
06:55 UTC

3

What kind of exercise do I need

On my back leg I can barely lift it off a couple of centimetres, if I pull it with my hand I can move it more than a feet That means some of my muscles are weak But what kind of exercises can I make to improve that or what muscles are used so that I can look online for them?

5 Comments
2024/06/16
05:23 UTC

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