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    Home Unlabelled Flexibility: Used to be able to do a pretty okay bridge when I was 15 and practiced martial arts. Tried again now at 18 and this is what happened. What progressions, stretches or mobility exercises could I do to make it better or hold it longer?

    Flexibility: Used to be able to do a pretty okay bridge when I was 15 and practiced martial arts. Tried again now at 18 and this is what happened. What progressions, stretches or mobility exercises could I do to make it better or hold it longer?

    August 12, 2021

    Flexibility: Used to be able to do a pretty okay bridge when I was 15 and practiced martial arts. Tried again now at 18 and this is what happened. What progressions, stretches or mobility exercises could I do to make it better or hold it longer?

    Used to be able to do a pretty okay bridge when I was 15 and practiced martial arts. Tried again now at 18 and this is what happened. What progressions, stretches or mobility exercises could I do to make it better or hold it longer?

    Posted: 11 Aug 2021 11:39 PM PDT

    Why do people want to be flexible?

    Posted: 11 Aug 2021 09:03 AM PDT

    I hope this doesn't come off rude, but I stumbled upon this sub and i'm genuinely curious. I understand if it's for a sport or something, but it seems a lot of you are just doing it for funsies? What are the benefits?

    submitted by /u/uibodoll
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    I’m so close to catching my heels in Kapotasana - Ashtanga Yoga Intermediate Series.

    Posted: 11 Aug 2021 09:22 AM PDT

    My front splits progression so far

    Posted: 11 Aug 2021 12:20 PM PDT

    My front splits progression so far

    Hello! I wanted to share my journey with the front splits so far, and at the end ask for advice to help me go forward (spoilers: haven't achieved the splits yet).

    tl;dr https://preview.redd.it/um51wglo4sg71.png?width=1804&format=png&auto=webp&s=5d738f1b0c4bf8c34e899a559ca751dd69f82139

    Background

    I've done weightlifting for ~6 years before covid. I've always loved fitness and had different fitness goals (e.g. was able to do a handstand for 30 seconds), but I could never commit to the splits because I was afraid of losing my gainz. When covid happened, I decided it was time to fully invest into doing the splits (good news: I didn't develop any body dysmorphia from losing muscle weight!).

    I have no other fitness background than what's mentioned. Flexibility is new for me.

    Training

    I've followed several guides to make progress. I wouldn't say I have one definitive guide, as I found I thrive on variety since I get bored easily. And I try to combine my learnings from the different guides into my own routine/style.

    Some guides I've tried:

    I found myself falling back to Yiannis's guide as it is simple, structured, and science-based (he also responded on instagram to some questions I had about the routine :)). So most of my time, my routine includes stretching the hamstrings, stretching the hip flexor, then getting into the split. I do this every other day (on "off days" I do strength training).

    In addition to those guides, I've went to a private 1-on-1 coaching session (only thing available when they opened during covid) at an adult gymnastics gym. It was extremely unstructured training, but tons of fun, and it was great having someone cheer me on and push me further.

    Set Backs

    Early on, I went a bit overboard and ended up hurting myself. Nothing major, but the side of my leg near the knee would feel a bit of pain whenever I stretched (No pain in regular daily activities). I ignored it for a while, but eventually went to a Physical Therapist who recommended hip flexor exrcises for 5 weeks, and that did the trick. I delayed getting it checked out for months while not feeling comfortable stretching. That's set back my progress and I wasn't able to stretch regularly until Dec'20 (which is also when I started recording data). If I were to give a rough timeline: Apr - started focusing on splits full time, Jun-ish hurt myself, Oct got it checked out and stopped with my stretching to focus on recovery, Dec started recording my progress.

    I've also recently hurt myself a bit in my hamstring, but the doctor said I could still continue stretching with a bit of care.

    Results

    I've documented my progress on a roughly weekly basis. I do so by getting into the split at the end of my training session (usually 45-60mins) and measuring with a measuring tape the distance between my crotch and the ground. Left/Right refers to which leg is in front of me. The results are fairly consistent except if I change the padding under my knee (e.g. in Apr'21 I switched from a sit-up pad to just a mat; before that Apr record, it was my first time going to 1-on-1 coaching session as well). Here are the results:

    ​

    https://preview.redd.it/um51wglo4sg71.png?width=1804&format=png&auto=webp&s=5d738f1b0c4bf8c34e899a559ca751dd69f82139

    Next up

    I wanted to share my progress and ask for advice. I was proud of my progress for a while, but I feel like I'm plateauing and looking for inspiration now.

    1. Any recommendations for things I can improve?
    2. My biggest concern is that I'm sitting at my desk for work 8 hours a day, then at different places at my house without moving much. It's a pretty sedentary lifestyle. How can I maintain my progress *outside* of workout times?
    3. My workouts last at least 45mins. How do I make sure I don't lose the muscle warmth from my warmup?

    P.S. I can provide pics of the splits if people want, just gotta go through my phone and find them.

    submitted by /u/splittitysplit
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    Should I stretch all problem areas or concentrate on a specific part?

    Posted: 11 Aug 2021 02:54 PM PDT

    Hi, I'm trying to improve my flexibility but don't know how I should do it.

    I have 1 hour per day for mobility routines. Should I...

    1: ... stretch all problem areas every day but each for a shorter time (every area 5-10 mins a day)?

    2: ... first concentrate on 1-2 areas and stretch them every day for an hour (with different stretches) until they're flexible enough, then move on to the next area?

    3: ... stretch every area only 2 or 3 times a week and concentrate in every routine on a specific part?

    Sorry for my bad english. I hope you can help me.

    submitted by /u/MichaelZed123
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    My splits haven't gotten deeper, but they've stopped hurting. Is this considered progress?

    Posted: 11 Aug 2021 01:06 PM PDT

    I've never been overly flexible, but as of a few months ago, my flexibility was the worst it's ever been. Doing anything that even looked like a split hurt. I felt horrible pulling and tightness in the inside of my knees (which I never used to have) and somewhat on the inside is my thighs.

    I don't feel this pain at all anymore, just normal stretching pain, but my splits also haven't gotten any deeper and it's been a little over 3 months since I decided to start working my flexibility.

    I've tried flexibility training a few times, but I kept pulling the same muscle, would end up having to take a few weeks off to let it heal, and then never made progress and gave up. This is the longest I've gone without pulling anything and I'd really like to keep it that way. I don't want to rush this, but I want to make sure I'm making progress, even if it's slowly.

    I've been stretching for an hour or so every other day. My forward fold seems to be getting deeper, but that was painless from the start (and yes I know what works somewhat different muscles, but just an example).

    Am I making progress since I'm not feeling intense tightness or pain anymore, or no because my splits haven't gotten deeper?

    submitted by /u/kkstar97
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    Side Body Yoga Flow | Intermediate Yoga to energize the body | 20 min. To mobility and flexibility in the Upper Body.

    Posted: 12 Aug 2021 12:42 AM PDT

    Fix Stiff Knees With CARs (One-Minute Mobility)

    Posted: 11 Aug 2021 01:57 PM PDT

    Easy 10 Min Back Pain Yoga Flow ��

    Posted: 11 Aug 2021 11:25 AM PDT

    Front knee twinge when practicing front splits

    Posted: 11 Aug 2021 03:53 PM PDT

    Hi, I've started training the front splits and noticed that after practicing with my left foot in front (holding the stretch for 2 mins), the inside of my knee feels very odd when walking for a few minutes although painless. It feels like the meniscus which I've had surgery for before but should be fine now, and I've never felt it twinge without pain before either.

    During the stretch I'll feel a stretch on the inside/underside area of my knee, as well as when doing other hamstring stretches (often feel this more than the actual hamstring being stretched, although these don't usually cause the twinged feeling after). Was wondering if anyone had any ideas as to the cause of this or what to do about it since I assume some muscle is tight and is pulling on my knee here

    I was only able to find posts talking about the back knee hurting so sorry if this has been answered already

    submitted by /u/Kroad
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    Is there something wrong with my middle split approach?

    Posted: 11 Aug 2021 08:39 AM PDT

    I think there is something wrong about my middle split training sessions. Here are some stats:

    -Training 3-6 times per week middle split

    -Streching about 20-30 minutes

    -Im currently doing PNF streching 10-15 sec hold and then relax and go further

    -Strech after my current bodyweight workout

    -Doing a lot of static stretches

    -Im doing this stuff with posterior pelvic tilt for more space on the leg bone

    I training the split for a year and I'm still 16 centimeters from the ground. Can I do something more or less? Do I made the same mistake over and over? Thank in advance!

    submitted by /u/Bundori
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    Numbness in Outer Left Thigh

    Posted: 11 Aug 2021 01:43 PM PDT

    Hi, So I'm an Olympic weightlifter been training for 4/5 years now. I was going through my usual stretch routine last night (an hour of stretching mainly focussing on back, hamstrings, glutes, quads, hip flexors and wrists) when I felt my left outer thigh go numb all of a sudden. It's been like this for around 24 hours now and hasn't changed at all. The exact stretch I was doing when it happened is linked to this post. Has anyone ever experienced this before and got any tips and tricks of what this might be and how to go about treating it? Thanks in advance. Kneeling Hip Flexor Stretch

    submitted by /u/afogg100
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    Call me the pretzel

    Posted: 11 Aug 2021 05:12 PM PDT

    30min Euphoric Yoga for Hamstrings, Lower Back and Hip Flexors

    Posted: 11 Aug 2021 09:26 AM PDT
    Read more
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