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    Flexibility: I’m shaking so much!

    October 06, 2020

    Flexibility: I’m shaking so much!

    I’m shaking so much!

    Posted: 05 Oct 2020 10:36 AM PDT

    Developing the ability to perform full deep squats

    Posted: 05 Oct 2020 04:41 AM PDT

    I've always lacked the ability to sit in an unassisted full depth squat. I could do full depth goblet squats or full depth squats with heels very slightly elevated but not unassisted full depth squat, my assumption was it can't be ankle mobility.

    I have been doing quite heavy, for me, box squats, going up to 130kg but for the last year had nagging knee pain and quad tightness, initially in the right leg then in the left. I was struggling to stand up from the floor without some discomfort and also squatting down to pick things up was getting quite uncomfortable. Walking down the hill was a challenge, as was use of stairs, and after a long walk, I couldn't sit on the floor with legs fully folded under me due to tightness around the knees.

    I followed the following routine with amazing results, your mileage may vary:

    1. First 28 days, sat in a full depth squat while holding onto something, a squat rack in my case but a door frame will do. Started day with 1 minute, day 2 for 2 mins etc - when the time is above 15 minutes, you can break up into sets (credit goes to Tykato Fitness: https://www.youtube.com/watch?v=M3jL9Iy6tKY)
    2. Started sitting in a squat with heels elevated without holding something, used my deadlift mat which is 1cm high but then moved to my hallway which has a slope - for 30 days I sat in a squat for 30 minutes a day (broken up into as many sets as needed), initially struggling struggling to complete a few minutes and eventually building up to be able to spend 20+ minutes in the squat at a time (credit goes to Ido Portal's 30/30 Squat challenge)
    3. Next 3 weeks, I moved to squat flat feet (flat surface) for 30 minutes a day, in sets, and started being able to sit in a full depth squat on pretty much any surface for small durations
    4. Following 28 days I committed to doing 10 minutes consecutive sitting in a squat everyday but felt that 10 minutes was quite enough and upped it to around 15 towards the end
    5. For the last couple of weeks I've been spending 20+ consecutive minutes in a squat (usually around the 25 minutes mark), often during conference calls for work

    Since following the above routine I have noticed:

    • Noticeable increase in quad muscles
    • Much firmer and stronger feeling legs
    • Virtually no knee pain or issues when walking and using stairs
    • High rep goblet squats with 16 and 28kg kettlebell, up to 15 reps, this would cause pain and tightness for days in the past
    • Ability to do full depth squats with barbell (NEVER managed this before), no shoes, A2G squats, nice long pause at the bottom, though keeping it light for now, currently on 65kg for 6 reps and 3 sets

    When I had knee pains, I was convinced it can't be quad weakness as I was squatting 1.5 times bodyweight once a week but switching to the above routine plus lighter barbell squatting 3 times a week has really helped me a lot.

    Hope this can of help to someone here.

    submitted by /u/haventredditt
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    Have you ever tried Yin Yoga? Yin is a great way to get a deep stretch as the poses work into the ligaments and fascia to create flexibility. Yin is slow and soft, providing a great tool for relaxation, but it's not as easy as it seems and you'll quickly discover it's challenging! I hope you enjoy!

    Posted: 06 Oct 2020 03:00 AM PDT

    Can somebody help me figure out what is keeping me from touching the floor? I was told it was too tight hamstrings, but I'm not certain that's it

    Posted: 05 Oct 2020 04:55 PM PDT

    Pain in back of knee when stretching hamstrings

    Posted: 05 Oct 2020 03:26 PM PDT

    I'm not very flexible and I've always hated trying to touch my toes. I have a sharp pain behind my knee when I try to do so. So much so that I never can actually stretch the hamstring with that stretch. I've heard online this could be a nerve problem and Idk how to fix it any tips?

    submitted by /u/Johnny52704
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    Forward fold help

    Posted: 05 Oct 2020 02:24 PM PDT

    6.5 weeks in and I'm down from 13 in to 5! But my legs are pretty much about to snap when I measure. Is that a no-no?

    Posted: 05 Oct 2020 03:39 PM PDT

    Crafting a full routine

    Posted: 05 Oct 2020 10:31 AM PDT

    I find that besides beginner programs a lot of the recommended stuff here targets specific areas, which is cool. I was wondering tho if anybody knew of full body stretch programs I could follow everyday? For ability lvl reference, I'm able to get my knees to the ground during butterfly stretch pretty easily. Any help is appreciated!!

    submitted by /u/shimmysham_
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    Ankle Mobility and hip mobility for squats?

    Posted: 05 Oct 2020 10:24 AM PDT

    I realize this may be a very common question on this sub. However, I just recently started incorporating barbell squats as a part of my routine and I cant squat down all the way without my heels coming off of the ground. So far I've done banded stretches targeting the talus bone and multiple types of calf stretches. So far I haven't seen any real progress from them. Also, my hips are a limiting factor as well because i cant stick my butt out while in the descent portion of the squat because it feels like i am going to fall backwards. Has anyone had this issue? Also, how long does it normally take to correct this sort of thing? Is a week or so an unrealistic expectation?

    submitted by /u/L0mm
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