Flexibility: Show Off Sunday 2020-04-05 @ /r/Flexibility - Let's hear (or see) how you leveled up during your bendy-training this week! We want to hear about everything you've accomplished!

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• Show Off Sunday 2020-04-05 @ /r/Flexibility - Let's hear (or see) how you leveled up during your bendy-training this week! We want to hear about everything you've accomplished!
• Quarantine perks: getting back into stretching!
• How to push into shoulders more while in this position?
• Inspired by the 'before' pictures that have been posted! Here we go!
• Finally taking time to work towards side splits, an ongoing goal of mine. If you have any tips, let me know!
• Leg lift
• People who went from inflexible to bendy monsters (what is your routine?)
• 2 week splits progress
• The Ultimate Guide To Active Splits
• Rhythmic flexy
• Flat splits/active stretching
• Looking for flexibility experts to write articles for my website (paid)
• where do i start?
• Keep Me Accountable!!
• some of my tips on flexibility!

Show Off Sunday 2020-04-05 @ /r/Flexibility - Let's hear (or see) how you leveled up during your bendy-training this week! We want to hear about everything you've accomplished! Posted: 04 Apr 2020 11:06 PM PDT 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. ;) submitted by /u/AutoModerator [link] [comments]

Quarantine perks: getting back into stretching! Posted: 04 Apr 2020 11:29 AM PDT submitted by /u/givemeajetpack [link] [comments]

How to push into shoulders more while in this position? Posted: 04 Apr 2020 05:27 PM PDT submitted by /u/duderancherooni [link] [comments]

Inspired by the 'before' pictures that have been posted! Here we go! Posted: 04 Apr 2020 09:22 AM PDT submitted by /u/threeozofwa [link] [comments]

Finally taking time to work towards side splits, an ongoing goal of mine. If you have any tips, let me know! Posted: 04 Apr 2020 05:57 PM PDT submitted by /u/MNGUYEN47 [link] [comments]

Leg lift Posted: 04 Apr 2020 11:49 AM PDT submitted by /u/FoxArtist7 [link] [comments]

People who went from inflexible to bendy monsters (what is your routine?) Posted: 04 Apr 2020 07:58 PM PDT Hi, I don't ask for the exercises really, I have a list of them and am familiar with that. What I ask is : how often, how much time, how many sets, and did you use PNF (tensing before stretching). If yes for the last one, how much time tensing and stretching, and how many repetitions per stretch. If you don't have the info but basically did a bunch of yoga, I guess how much time per session and how many times per week would be nice. Thank you. submitted by /u/anero4 [link] [comments]

2 week splits progress Posted: 04 Apr 2020 05:26 PM PDT submitted by /u/alessiaaa55 [link] [comments]

The Ultimate Guide To Active Splits Posted: 04 Apr 2020 03:36 PM PDT I wanted to put together a complete resource for beginners to advanced on how to get both front and side splits. So many of us in this amazing community are training for splits and as a Kinstretch instructor I wanted to share with you what has worked for my clients. The Ultimate Guide To Active Splits ​ ​ Hip Rotation is a prerequisite. The hip joint is a ball and socket joint that works in a parabolic fashion. This means if the hip does rotate then it will not flex or extend. Think about all the splits you see in this group. The biggest issue is the hips don't stay square..... they are pushed out because they run out of rotational space. 2. Regress to progress Building off of number 1 most people will force themselves into a progressed position. The inside of my knee hurts.... my lower back hurts after split training...... If the hip joint runs out of space/ capacity then it will pull on the neighboring joint. The answer is to regress taking load off of where it shouldn't be aka knee/ low back and finding the right position for you to load the hip so it adapts. 3. Passive Stretching is not a long term solution You must involve the nervous system (brain) if you want long term changes. If we are passively just hanging out especially somewhere we are not ready for like number 2 referenced then we might take a step backwards in pain. Using isometrics, eccentrics and eventually loading stretching will give you long lasting results with not just flexibility but flexibility + strength = MOBILITY. 4. How often do I stretch? This is the other most common thing I saw as I went through the sub. There is no right answer. You want to adhere to progressively overload. This could be as simple as 5 extra minutes of total time under tension compared to last week. It could be one extra round of isometrics. Or on the 5th week you add an extra training day. You are in it for the long run with splits. The worst thing you can do is too much too soon or bye so inconsistent you go nowhere. ​ Expand = You need more range of motion so we use isometrics to increase specific ROM. Save the work = You need to control, strengthen, and ultimately own that ROM so do these after expand. ​ Hip rotation This will show you how to assess your hip rotation. You will be surprised how much this matters! Within the post you will see regressions and progressions for both EXPAND and SAVE THE WORK. Remember, hip rotation is the prerequisite. Do not skip this! Complete Guide To hip rotation ​ Front Splits Properly Stretching The Hamstrings (Beginner) EXPAND Hip Flexor Stretch (Beginner) EXPAND Half 90 Isometrics for Hip Internal Rotation (Advanced) EXPAND Half 90 Advanced Isoemetrics EXPAND Hip Rotation Capsule CARs SAVE THE WORK Trail Leg Front Split Eccentrics SAVE THE WORK Half 90 End Range Rotations and Lift Offs lead Leg Flexion SAVE THE WORK Half 90 Passive Range holds and Lift offs for hip internal Rotation SAVE THE WORK Half 90 Kinetic Stretching SAVE THE WORK Front Split Kinetic Stretching SAVE THE WORK Half 90 to Front Split Hover SAVE THE WORK ​ Side Splits Side Split Abduction Isometrics (Beginner) EXPAND Side Split Pancake Isometrics EXPAND Side Split Eccentrics SAVE THE WORK Pancake Hovers SAVE THE WORK Pancake/ Middle Split Kinetic Stretching SAVE THE WORK Straight Leg hip Rotations SAVE THE WORK ​ How do I put it all together? ​ Start with the rotation assessment and a before picture of you in your splits. The complete rotation link will explain how to do the assessment. When you take your pictures do them from all angles including front, side and back! It will show so much more. Begin working on expanding your deficits in hip rotation. 1-2 times a week of isometrics/ PAILs & RAILs with follow up work named saved the work. Start working on the linear aspects with hip rotation. Use the hamstring and hip flexor setups if you are a beginners or have less than 25 degrees of hip Internal rotation. If you have more try the Half 90 setup and see if you can find the right sensations. Always start a session with a warm up, ideally CARs and something to make you sweat. Then have the EXPAND part to start the session followed by the SAVE THE WORK. ​ Please let me know if you have any questions at all. This will make such a big difference for anyone who is working on their splits. Good luck everyone and stay safe. submitted by /u/ianmarkow [link] [comments]

Rhythmic flexy Posted: 04 Apr 2020 07:19 PM PDT submitted by /u/TMA3604 [link] [comments]

Flat splits/active stretching Posted: 05 Apr 2020 01:16 AM PDT Hey guys, So one day last week I managed to get both my front splits flat and could sit in it comfortably, hips square and all. But since that day I haven't been able to get it fully flat and I'm feeling discouraged even though I'm stretching everyday. I just have no idea why. I had planned on training for over splits so any tips and suggestions appreciated. I'd also love to hear more about your stretch routines! Mines very long as it's mainly passive stretching, I'd love to know more about who you follow for active stretching :) submitted by /u/uravggal [link] [comments]

Looking for flexibility experts to write articles for my website (paid) Posted: 04 Apr 2020 04:38 PM PDT Hey guys. I'm setting up a website all about flexibility, yoga and stretching. The website will feature guides on how to achieve what many of you guys can already do or are hoping to do. I've actually been a sub here for many years. Still can't do the splits but a lot closer than I was. I want the content on my site to be written by people who know what they are talking about, which is why I'm posting here rather than the usual writer job boards. Some of the articles you could be writing include: "top 5 leg stretches for the splits" "how to correct your posture with these stretches" "The best equipment to help you stretch at home" "the ultimate guide to achieving side splits within 6 months" Essentially answering all types of questions people might have about stretching and flexibility. If you have writing experience then that's a great start, and if you know about SEO even better. Even if you don't have formal writing experience but consider yourself a good wordsmith then also feel free to get in touch. I'm looking for long term contributors and this will be paid, most likely per article. I'm looking to invest at least a few thousand $ into this website so if you are not working due to corona and have lots of spare time, this could be a good way to fill it! Please let me know if you are interested, either by commenting here or over PM. Thanks! submitted by /u/Pharaoooooh [link] [comments]

where do i start? Posted: 04 Apr 2020 08:32 PM PDT hi! former dancer here. i quit in 4th grade and i'm starting up flexibility stretches again at age 17. i've been mainly focusing on my legs. i've always struggled with my leg flexibility. i can barely grab my calves when doing seated toe touches. is this a good place to start? submitted by /u/glowupquarantine [link] [comments]

Keep Me Accountable!! Posted: 04 Apr 2020 11:13 AM PDT submitted by /u/zeegmarti57 [link] [comments]

some of my tips on flexibility! Posted: 04 Apr 2020 10:35 AM PDT If you want good flexibility I have a trick I learned from a dance class. Right after you are done with your day and about to go to sleep do a very deep stretch and if you do that every night it will really improve your flexibility. Don't push yourself too much though! Hope this helps you guys!😊 submitted by /u/FoxArtist7 [link] [comments]

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