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    Flexibility: The wall is your friend

    February 05, 2021

    Flexibility: The wall is your friend

    The wall is your friend

    Posted: 04 Feb 2021 09:49 AM PST

    Working towards the splits. Any tips?

    Posted: 04 Feb 2021 07:49 AM PST

    inner knee pain when doing splits

    Posted: 04 Feb 2021 08:32 PM PST

    Hello! I am trying to achieve my left and right splits but I get very intense pain in my inner knees as I go lower. Are there any exercises I can do to help with this? I read cossack squats and couch stretch are good, but wondering if there are any other suggestions people have. Thank you!

    submitted by /u/saltfishgorl
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    Getting ready to start and just have 1 question

    Posted: 04 Feb 2021 08:07 PM PST

    Background - I have a back issue that started like a decade ago, if not earlier. Wasn't properly diagnosed until two years ago. I know what it is now, but there's not much of a treatment except trying not to aggravate it. This leads me to my stretching question:

    I need to avoid arching/hunching??? my back. Something like the cat pose is no good for me because it stretches my ribs away from my spine, if that makes sense. I looked over the Starting to Stretch routine. I don't see any that make the type of movement I need to avoid. Am I missing something?

    Follow up - I have a tendency to squeeze my shoulder blades (not in an exaggerated way, but definitely not in a relaxed way) to avoid arching my back. Are there any stretches where this would be a hinderance?

    submitted by /u/DramaRobyn
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    anyone else get sharp pain inside side of back knee in low lunge?

    Posted: 04 Feb 2021 10:44 AM PST

    Torn Hamstring, recovery advice???

    Posted: 04 Feb 2021 08:30 PM PST

    Back in November, I heard two loud popping sounds as I was deep into a pancake stretch (after doing heavy lifting, mostly squats and deadlifts all morning). Immediately I knew something was wrong. From my research, it was a Grade 2 hamstring tear. I didn't spring for the MRI as it was costly, but my PT concurred it was a low grade tear. Took it easy for a few weeks, did 5 sessions with the PT - including Ultrasound, massage, dry-needling, strengthening exercises, KT tape.

    It's been about 2 months. I can do most of the lifts again (crossfit - albeit, lesser weight and can feel the overcompensation in my outer right quad), squats and various motions but either soon afterward working out, or near the end of the day I get a dull aching throb in the area and this persists for a while. This is daily. Also, I have lost most of my flexibility in that leg which I am super sad about! And it seems to be regaining at a snails pace...slower than that even. Just sitting in a seated wide leg position without even bending forward whatsoever is painful. I'm afraid to stretch that hamstring and it's suuuuper tight now. I feel an immediate pain and tugging where the hamstring connects (inner thigh/lower butt area)

    What do I do? Do I need more PT? The various massage techniques and dry-needling seemed to help a lot in the weeks immediately after. Another massage therapist told me I should take a week off and refrain from any stretching or exercising involving that leg, as I might be pushing that muscle to the brink and it could tear fully. A contortionist friend of mine told me I needed to strengthen the muscle now, before I tried to regain flexibility in it, otherwise I'm stretching a muscle that's now less dense/strong, and therefore more susceptible to injury. My PT said I should be good to do everything just take it easy. But it keeps aching and I'm so sad about the loss of flexibility - I'd just rounded the corner of front split land - which I'd be training since last march!

    HALP!

    More rest? More stretch? More strength? More PT? Little bit of everything? What do I doooo?

    submitted by /u/Dependent-Chapter-73
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    Day 5 - Morning Energy | 30 Days Yoga Challenge

    Posted: 04 Feb 2021 05:50 PM PST

    Knee pain in straddle

    Posted: 04 Feb 2021 12:19 PM PST

    Hey everyone!

    I experience alot of pain on the inside of my knees when I sit in straddle pose, I almost can't bend forward at all and my legs can't go beyond 90 degrees, anyone know how to improve this and Not feel pain? I feel like my hamstrings and hips are fairly flexible, I can almost do a split and my butterfly is also fairly good. So I feel a bit lost on what to do.

    Thanks!

    submitted by /u/Ellinordmark
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    Should I Stretch After Every Workout | Stretching Schedule For Faster Muscle Recovery

    Posted: 04 Feb 2021 10:38 AM PST
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