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    Sunday, May 3, 2020

    Home Unlabelled Flexibility: Show Off Sunday 2020-05-03 @ /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!

    Flexibility: Show Off Sunday 2020-05-03 @ /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!

    May 03, 2020

    Flexibility: Show Off Sunday 2020-05-03 @ /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!

    Show Off Sunday 2020-05-03 @ /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: 02 May 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
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    Hey guys! Looking to improve your balance and strength in a bridge while also improving your bridge recovers? Then this is the conditioning activity for you. It’s called an advanced bridge rock and is actually quite easy with some practice.

    Posted: 02 May 2020 07:58 PM PDT

    Forward bend made easy !

    Posted: 02 May 2020 11:44 PM PDT

    Help! 2 months. Good progress but have ridiculous front lean

    Posted: 03 May 2020 03:15 AM PDT

    Help! 2 months. Good progress but have ridiculous front lean

    Posted: 03 May 2020 03:14 AM PDT

    Controlled bridges

    Posted: 03 May 2020 01:43 AM PDT

    I'm working on getting my bridge from standing. I can get so far quite controlled, and have good form (from what I've been told) when I'm actually on the floor, but I have no control after about 1/3 to half way down, and have to either come back up or just 'fall' the rest of the way

    Is there anything specific I should stretch, or any specific muscles I should work on to gain this control?

    Also what kind of stretches or specific muscles help for recovering from this position?

    submitted by /u/Sunny_the_bunny
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    Insane flexibility!!

    Posted: 02 May 2020 11:33 AM PDT

    adductor flexibility - is it actually possible to make any significant improvement?

    Posted: 02 May 2020 11:26 PM PDT

    I have unusually tight adductors - cannot open more than 90 degrees in a middle split (diagnosed by a physical therapist as well). It prevents me from engaging into sports such as kickboxing since i am unable to lift my leg high enough to execute a proper kick. Wanted to ask for a review of my strategies and any suggestions going forward.

    Background: strength training for 4 years, reached advanced levels in major lifts for my bodyweight. can stick to a routine and diet plan with strictness. I have a good understanding of how to achieve strength and muscle growth progression, but i can't translate any of that to flexibility nor can i find a analogous approach that works (eg. measurable progression such as increased weight or angle of movement, with reps/sets)

    I have tried different 2 strategies throughout the years and made no progress or so little that it didn't make much of a difference in my performance. I am at the point at which i don't think progression is possible, and i think most people that do "progress" are already flexible.

    Strategy 1: Stretching after kicboxing lessons + after jogging for a total of 4 days a week (dynamic leg swings, air kicks, butterfly pose, split) - time: 5 monthsNo significant results

    Strategy 2:

    Use a gym adductor machine to execute a PNF style stretching. I would execute 10-15 reps of the exercise and then let the machine stretch my adductors for 60-90s until i can't take the pain anymore. i would increase the weight until i almost maxxed out the weight on the machine (max -1 plate). Did this for 3 months, 3 days a week.

    Results: this yielded a initial result of gaining about 5-10 degrees more in hip opening angle and stagnated after. As soon as i stopped i regressed to my previous levels in 2-3 weeks.

    Do any of these approaches make sense to keep maintaining? there's an issue of time as well, i can't dedicate 60+ minutes a day to working on this - if that's the requirement then it's probably not for me.

    submitted by /u/green_novice
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    (How) does meditation help with flexibility?

    Posted: 02 May 2020 06:39 PM PDT

    I recently more or less leveled up in flexibility. For a few years, I was trying to get to the point where I could do a standing pike, and I basically gave up for a year because I never much past 90°. I could do an L sit, but not much further.

    Then, a few months ago, I basically just sat in meditation for a while. I'm not sure how long, but it would be reasonable to measure it in hours. At one point I became hyper aware of all my tension, and able to release it willfully most of the time. It helped me to fix my posture so that I was balanced and not using my muscles to sit upright. It's been a while and that awareness never really went away. Any time my mind falls silent, I notice a tense muscle or a few that I can relax. Sometimes I can't relax it, e.g., I can feel tension headaches coming hours in advance now (although they happen less frequently) because I can feel the tension building in my head and jaw but I can't necessarily stop it.

    I decided I might as well start stretching more since I'm not going to the gym under the current situation, and starting cold I could touch my toes with back neutral and legs within a few degrees of straight, and after warming up I could touch by head to my knees, and other stretches experienced similarly dramatic improvements.

    While I don't want to look a gift horse in the mouth, I wish I understood it better and I'm wondering if anyone else has a similar experience that could explain this to me?

    submitted by /u/bxtk
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    Stretches that specifically target the muscle around you calf

    Posted: 02 May 2020 02:20 PM PDT

    It seems that my hamstrings stretches are limited due to the tight muscle below the hamstrings. I assumed it was my calfs at first but I have been stretches for a while now and it doesnt seem to be the case.

    submitted by /u/Fuglytard
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    She is very flexible caw caw

    Posted: 02 May 2020 05:54 PM PDT

    Tight hamstrings, hip flexors and a weak lower back due to W sitting?

    Posted: 02 May 2020 01:19 PM PDT

    Howdy y'all, first post and I don't really do this kind of thing often so I'm sorry if its a tad disjointed.

    When I was younger I used to W sit all the time while watching tv/reading/playing games and I think its caused some damage.

    I did kickboxing/taekwondo for 7.5 years when I was younger and I became quite flexible but this came to an end when I had a back injury towards the end of high school and pulled my lumbar muscles. I've had a weak lower back for as long as I can remember, even throughout my early teens when I was actively training. If I was sitting too long or standing too long, I'd get pains in my lower back. I was talking about this with a friend recently and they found it quite strange that I had a weak back at such a young age so they asked me if I had ever done W sitting. After a quick look around online I discovered that my childhood sitting habits may have lead to some damage in my later teens.

    I've decided to try find a way to get back to that level of flexibility while strengthening my back and taking care not to repeat any injuries. I always had the long term goal of achieving a splits back when I was in training and I'd still like to reach that goal one day - but for now I'd like to focus on the basics.

    I've been doing glute strengthening exercises for quite some time as per the advice of my chiropractor as they suspected that this may have been the cause for my weak lower back. As for general exercising, I mostly just run which due to a poor stretching regiment, has definitely not helped with the hamstrings issue. I'd love to see a physio but due to quarantine that is impossible. I'm looking for a routine designed to aid with hip flexibility/tight hamstrings while dealing with a weak lower back that has progressions so that I can safely work my way up without injuring myself, any help would be greatly appreciated!

    submitted by /u/Scienceguy20
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    Lower back pain and starting with a foam roller

    Posted: 02 May 2020 04:33 PM PDT

    Hi folks, I'm John and been living with lower-back pain for several years. It's been an ever-present part of my life since at least 2015, a dull throbbing on the right side that radiates down into my butt. Flareups are particularly painful, a recent one started with my right foot going numb before locking up my back entirely as pain shot down my right buttock and into my upper leg on that side.

    My brother advised me to use a roller and showed me one or two ways of using it to roll out my hips. My theory is that all the stress I carry around (due to my own poor life choices) is screwing up my back and resting in my hips and lower back.

    The foam roller is a totally new tool to me, and I haven't found many resources online that I can easily grasp as useful. I could use some tips and tricks on how to use this with a goal of improving my quality of life by increasing my flexibility. The one trick I know is to roll on my lower back/buttocks, one leg over the other, turning my shoulders so my weight rests on the extended-leg side.

    submitted by /u/RedHammerArsenal
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    Front splits both sides comparison, what do you think I need to work on to get lower on the ground?

    Posted: 02 May 2020 12:05 PM PDT

    WARM UP

    Posted: 02 May 2020 01:42 PM PDT

    Okay I'm NEW to this stuff. I've tried to stretch back when I was 18 and I gave up after day 2. I coulda been super flexible by now and had a bunch of party tricks up my sleeve. Anyways, I'm 23 now, have always lived a sedentary lifestyle.

    I was wondering what you do for warm ups. How long should I do warm up exercises for? Is it okay if I don't do real workouts and just do some warm ups before stretching or will it affect my flexibility?

    I really really hate exercising, i hate sweating and it makes me feel gross and tired.

    submitted by /u/spidey_mouse
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    Butterfly stretch while laying down on the back

    Posted: 02 May 2020 09:15 AM PDT

    I find that if I lie down on my back while doing butterfly stretch, the stretch becomes very prominent. I can also add some weight on my legs to push it some more down. The best part is, it's very comfortable for the rest of the body and I can stay relaxed. My back and shoulders don't hurt while doing this.

    Here is a pic.

    Is there a reason why this is not recommended as often as the regular butterfly stretch? Does this fall short in any way?

    submitted by /u/good_profile
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    Front Splits Progress and WHY I choose to keep working on it regardless of my inflexibility

    Posted: 02 May 2020 10:02 AM PDT

    Front Splits Progress and WHY I choose to keep working on it regardless of my inflexibility

    So this seems like a good way to work into... Finding the extension of the trunk with the legs. :)

    BKS Iyengar is a genius the way he helps people do things they hardly thought possible and remove aches/pains safely.

    Iyengar in his later years. This will be me!!

    The KEY in this version of the splits is to keep the bottom inner thigh on the floor! Often you'll see people bring the top leg to the head but the bottom thigh way up off the ground - this may work for them but it's not the greatest for someone looking to build strength and flexibility. This pose is actually more of an abdominal pose than a hamstring stretch. It does that too, but when proper attention is paid to the bottom leg becomes abdominal. Whose mind was blown just now? :D

    Next, is my version of the first photo...my starting line. After warming up to this video, https://www.youtube.com/watch?v=opbAZzstwT8&feature=youtu.be that someone posted in a recent thread here. I can see myself doing this everyday... See caption below.

    Most important though, is ask yourself WHY are you doing it? For me it aligns with my professional and personal goals (helping me to show up my best in both worlds). I think quality work is much better than quantity and the learning splits will help me stay relaxed and present in hard situations.

    So, I ask you all - what is your WHY, reason for wanting to learn and do the splits?

    submitted by /u/ddeutsch33
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    Any tips for front splits, and how to get both sides equally flexible?

    Posted: 02 May 2020 09:14 AM PDT

    Seated pike stretch for rocks?

    Posted: 02 May 2020 08:27 AM PDT

    With this extra downtime in lockdown I have been doing a lot of BW fitness - push ups, pull ups, burpees etc. I've also been following some yoga routines as I do BJJ and flexibility realy helps.

    I've always struggled with seated pike stretch and pancake is currently impossible. In seated pike I struggle to sit upright with my legs straight, let alone move forward much.

    Can anyone recommend a method or some good positions for working on this? It's my challenge for the month of May.

    Thanks!

    submitted by /u/KlutchAtStraws
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