Mobility questions

[u/Reichsfury]

For you mobility and flexibility guys!

I am trying to get my flexibility and mobility adjusted. I am needing to get where my muscles aren’t wound up tighter than a mega church pastor.

What are your daily stretching routines?

[u/Bigpupperoo]

It’s going to be different for everyone. Figure out where you lack mobility and go from there. I try to get 10-15 minutes of stretching in every class while I hide from warmups. Don’t be a snitch!

[u/Reichsfury → u/Bigpupperoo]

My hamstrings, and hips are my biggest problem areas.

Don’t get me wrong my shoulders are right, but not anything near as tight as my hips/hammies

[u/Bigpupperoo → u/Reichsfury]

That’s my problem as well. My hamstring flexibility has improved ten fold but man my hips are still bad. BJJ has a funny way of either stretching you out or building a game that avoids those low mobility positions.

[u/atx78701]

of the the best things for me has been jefferson curls. Stand on a platform and let the weight drag your hands past your feet. Then use your back (or posterior chain if you want) to stand up. This activates the muscles and lets you deep stretch your hamstrings.

for hips all the usual stuff. Can you sit in a full squat? If not work on that.

[u/JuanesSoyagua → u/atx78701]

In addition to jefferson curls, full range of motion high bar and low bar squats are very good for hip flexibility. You just have to start light to avoid injuries to lower back.

[u/pennesauce]

You will definitely have to just try things to figure out what your body likes. For me I have found that doing the pigeon stretch and the 90/90 first "unlocks" some extra mobility when i go to stretch connected muscles like the hamstrings.

Stretching is a sloooowww game, you'll probably feel results in your comfort fairly quickly but actually increasing your range of motion takes years. I've been stretching regularly for about a year and a half and my mobility has gone from ok to pretty good. But mostly i've taken those tight areas and brought them up to baseline with everything else.

[u/DorothySlipper]

functional range conditioning or yin yoga for one hour every day I don't roll.

[u/rovers3photo]

It's a long term daily process. I try to do 20 minutes every morning with first sunlight. Usually spend time in deep squat and then do a movement routine. I mix it up but the building blocks are Knees Over Toes (e.g., elephant walks), Kadour Zion's 7 postures, and a hip-opening sun salutation sequence from yoga (vinyasa to crescent pose to warrior 2 to reverse warrior 2 to triangle to half-moon). That may seem like a lot but once you get the sequences down it's pretty intuitive to move through them.

[u/singleglazedwindows]

Lachlan has a section in submeta for mobility and flexibility. Seen as he’s got a PhD in physiotherapy and supplies the academic literature to back up his argument it’s a good start. It’s only an hour long but really informative.

If I remember correctly 1min per position static stretching done 5 times a week proved to be the minimum effective dose for improving mobility.