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    Home Unlabelled Flexibility: Form Check Friday! 2020-03-20 @ /r/Flexibility

    Flexibility: Form Check Friday! 2020-03-20 @ /r/Flexibility

    March 20, 2020

    Flexibility: Form Check Friday! 2020-03-20 @ /r/Flexibility

    Form Check Friday! 2020-03-20 @ /r/Flexibility

    Posted: 19 Mar 2020 11:06 PM PDT

    Welcome to Form Check Friday! Here is the link to all previous Form Check Fridays

    Please post a photo or video of the stretch you'd like to be critiqued. Do include any specific questions you have about your form.

    Your video or photo should be:

    • Oriented the correct way, we want to see the lines of your body
    • Be formatted such that there isn't unnecessary video of you preparing for the move (keep it short)
    • Have the important bits of the movement clearly visible (multiple angles is always useful)
    • Include the whole body

    Rules for critiquing form

    • Constructive criticism only
    • Feel free to point others to resources that address their form and/or questions if you aren't "qualified" to give them advice yourself

    If your form is awesome, consider posting it in the Show Off Sunday thread!

    submitted by /u/AutoModerator
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    Hope y'all are fine♡

    Posted: 19 Mar 2020 04:44 PM PDT

    y’all I was able to hold my boots in an elbowstand and I’m so happy ��

    Posted: 20 Mar 2020 01:54 AM PDT

    Follow along style daily neck stretch routine for Gamers! Or anyone really...

    Posted: 19 Mar 2020 12:37 PM PDT

    Advice on pinpointing lower body issues

    Posted: 19 Mar 2020 11:21 PM PDT

    25/F. Not overweight. For the last 10 years I've been a casual sporadic runner; I admit I haven't always had the best form. I have had issues with chronic sitting and months of being put on intermittent bed rest for chronic illness. Finally, I have problems with my feet (bunions and difficulty finding supportive shoes) which probably doesn't help.

    My issues:

    Very tight hip flexors to the point that even a simple hip and thigh stretch routine on YT causes enough pain to warrant 2 or 3 Advils at night.

    Left hip makes a pop-clack sound when I walk at random times. No severe pain, but I feel my joint moving (?) and it's...weird. I don't think that's normal. R side never does it.

    Intermittent lower back pain for years, esp. after running as of late, worst in sacroiliac area. No sciatica.

    If I'm lying down flat, I can't do a leg extension for my lower abs — you know, where you lift your legs up, keep them extended straight out and then keep them parallel to the ground? That's impossible. Hurts a lot, especially in my knees.

    I don't really know where to start. Core? Quads? I can't afford PT right now due to insane copays and COVID-19 is keeping me housebound anyway.

    Thanks all.

    submitted by /u/theloneliestfamiliar
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    fighting piriformis syndrome for years

    Posted: 19 Mar 2020 03:44 PM PDT

    Tangentially related to stretching (I've been stretching a ton), so I thought this might fit here. Really just desperate for help.

    It's been about 3 years of piriformis pain and I wanted to hear advice from anybody dealing with it.

    My Story

    I'm in my mid-20s. I've played sports all my life. In my teens, used to run 5+ miles a day, often 10. In my 20s, I loved to run, play basketball, hike, badminton, etc. I sit at home on the computer a lot for work. About 2-3 years ago, I started noticing my left butt feeling a little sore. It was very very slight. Could barely tell, but it was there. Didn't really hurt, but it was there. Didn't think much of it. As time went on, I got used to it. It also got worse and worse. Very slowly. Especially after harder exercise sessions like after a hard game of basketball or after a run.

    Then after a day of moving furniture, it was so sore and I felt a slight tingling sensation, which I assume was the sciatic nerve. That's when I saw a doctor. After some movements and stretches in front of him, he confirmed I had piriformis syndrome. Assigned me stretches, and off I went.

    3 months of stretching -- I came back. Same pain. He assigned me a physical therapist who gave me a ton more stretches. Same pain. Saw a sports medicine doctors who still confirmed it was piriformis syndrome and nothing else. Sent me back to physical therapy.....fast forward till now. Feels the same. Hasn't gotten worse. Hasn't gotten better. I'm a lot more flexible and can feel stronger though.

    I have not played a real game of basketball in a couple of years. I do not run or hike anymore. I just walk slowly. Sometimes

    What I've Tried

    • Stretches: I do all the common piriformis syndrome exercises and stretches (knee and hip pulled up). I can even do pigeon pose and do it daily too. Also stretching the hamstrings, which are a bit tight on me. I do these stretches a couple of times a day
    • Strengthening exercises mostly focused on the glutes. Clamshells with resistance band being the biggest one. Step ups. Light modified version of squatting by standing and sitting repeatedly. I do this when I'm not sore. Usually a few times a week, sometimes daily.
    • Tennis ball/lacrosse ball - I roll on it a bit, applying pressure to the piriformis. Also hurts quite a bit but calms it down a bit temporarily. I do this when it hurts, usually every few days
    • Massages with the elbow pressed against the piriformis: boy this hurts. I can barely contain my screams when it's firmly pressed down. Definitely gives some temporary relief though. I do this rarely when it's really sore or after inevitable walking.
    • Vibration/massage gun massages - also temporary relief, but nothing that lasts. Use this every day before I sleep.
    • Other: Recently tried tightening glutes while walking. Nothing too noticeable in change here

    Things I've Noticed

    • Not walking at all seems to help: There was a week where I did almost no walking. Just stretching. The pain disappeared almost completely. Then I walked in a mall for 0.25 miles or so and it came back.
    • The pain is always mild, like a dull pain that's there unless I really aggravate it (with lifting heavy things and walking a ton) in which it can be quite sore, but usually nothing I can't bear, even if I'm walking a fair amount.
    • I can actually feel the muscle in pain - I can pinpoint the muscle on the side edge, which I guess is my piriformis by digging my thumb on the left side of my butt. It's where I instruct elbows to go down during massages and where I put the tennis ball for pressure

    It's been 2-3 years. I absolutely love hiking and sports. I love going outside. This has prevented me from it and I want to do everything I can to get out of it before the years where I actually could do physical activity at a decent level go away.

    Any suggestions, observations, tips, literally anything would be helpful. I just want this to go away.

    submitted by /u/writerbros
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    I can easily put my left leg behind my neck, but my right is a little harder getting up. Is it possible to even out the flexibility?

    Posted: 19 Mar 2020 03:31 PM PDT

    I was wondering is it possible to get the right one more flexible? Or is it stuck like that since i was born with that? FYI: i have been able to do it since i was a kid

    submitted by /u/Dhalia-Mel2
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    Back clicking

    Posted: 19 Mar 2020 08:17 PM PDT

    Whenever I tend to stretch my back during stuff like pike or one leg pike it tends to kinda click and pop, like how your knuckles do, now it isn't bad atm, no pain or anything, but just wondering if I should be concerned. Thought's are appreciated, thanks!

    submitted by /u/DrWh0O00
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    Is it safe to BEND/FLEX your back when you lift? What are your thoughts?

    Posted: 19 Mar 2020 07:48 PM PDT

    I can do a seated forward fold fully but when I try to sit up straight my back tends to arch and I kinda lean backwards (I do pull ups etc so my higher back isn't weak could be that my lower back is weak or tight?)

    Posted: 19 Mar 2020 12:08 PM PDT

    Morning Stretch - Yoga with Bird. It has become one of my favourite morning lessons. I’m not the least flexible but this helped stretch my cranky body the past few mornings.

    Posted: 19 Mar 2020 08:11 AM PDT

    Middle Splits Hip Pop?

    Posted: 19 Mar 2020 11:56 AM PDT

    I've been doing a middle splits routine for about 16 months (from BodyweightWarrior: light PNF every day, more intensive stretching and strength building 2x / week), and I'm very close to being on the ground. Today, at the very end of my heavy day, I felt something pop / crack deep inside my leg and under my left glute. I stopped stretching, but it didn't / doesn't hurt. Could it be my hip cracking? Has this happened to anyone else? It's the strangest sensation I've ever had.

    submitted by /u/spensermestel
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    Stretching after soreness

    Posted: 19 Mar 2020 11:02 AM PDT

    Hi guys! This is my first post here, and I really love this community:). Ok so I really want to get the splits, and I've been using a yoga class to do it. The first day, I was doing really good and I was almost there. I would consider myself pretty flexible, I can put my legs behind my head and stuff. But now, I am feeling really sore. Specifically in my quads. Should I keep stretching to get rid of the soreness and pain, or take a break? Thank you guys, any comment is appreciated:)

    submitted by /u/Beaker0
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    What’s the best front splits routine?

    Posted: 19 Mar 2020 01:11 PM PDT

    What routine do you use? Currently using a peloton routine but I want to improve. If you use one, can you say if it worked, and whether you were flexible or not to start? Thanks, it would really mean a lot:)

    submitted by /u/Beaker0
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    Front splits!

    Posted: 19 Mar 2020 09:15 AM PDT

    Hi! Do yall have any advice on how to stretch the outside of your leg? If i could get that part to obey my orders id have a solid split! To clarify: i struggle to square my hips Thanks!

    submitted by /u/linnlea00
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