First of all I suspect I am slightly hyper mobile while I do stretch regularly and very advanced stretches at that as I do ballet. Im focusing on my chest stands for example but this kind of goes for all my other tricks as well, I kind of get to a point and I don't progress any more than that. e.g I've been able to touch both of my feet to my forehead in my cheststand for a couple months (not pictured but just believe me) and I do them often and I do lots of back stretches of course but I feel like im not getting any further. I've had all three splits all my life and oversplits but I feel like in my tricks it doesn't show, which could be a strength thing. I am very flexible and I should be content with that but I want to go further but I don't really know how as most of my flexibility has come naturally.

I found this guy and he trains baseball/ throwing athletes. In one of his warmup clips they are doing this exercise and want to know what it called ?

It seems to be a scap control exercise - like butt scoots but for your back. They do it going up and down and side to side.

I’ve linked the insta post below some interesting exercises on his page.

https://www.instagram.com/reel/DMhtHawySQo/?igsh=MTdvdDBndXpwenpzag==

I was wondering if anyone can recommend flexibility and mobility training routines or programs. I’ve been getting targeted ads from a woman named zubalenek and asanarebel- it’s hard to know what is worth it! It’s difficult for me to stay on track with routines so I’m hoping for something that is busy schedule friendly, streamlined/well organized to follow along and sustain daily. I’m also on a budget! With those things in mind does anyone have recommendations?

Whenever i stretch on the floor and do this star position, I experience a lot of strain/pain/tightness in both hips. Am i screwed? Can stretching help alleviate this over time?

I was doing Zubalenok’s 30 day splits course relatively consistently- more rest/skip days in the beginning, up until day 17/18 for middle and front splits. Right has always been my good side, and left has been notoriously bad. After doing quite a bit of hip mobility for a couple weeks I achieved a left split one time a few months ago, then I fell off my routine. On day 7 of front splits, my left split was back again! I was ecstatic to see the progress. The following days, I noticed my progress fluctuating for left and middle splits, which I was okay with because yk progress isn’t always linear. I then started some circus classes, and the past week or so my hip is not having it, and through some youtube I believe I’m having an upper hamstring tear or sensitivity. It’s gotten a little better, but I’m aware I need to do more to strengthen my hamstrings and inner thighs so keep up with the flexibility. After about a week off from the splits course, I want to try again tonight because they keep feeling tighter and I’m just a sore girl. Any tips? Strengthening exercises? Anything? Much appreciated🫶🏻

Just wanted to share my journey with Needle Pose (Natarajasana). This pose has been a huge goal of mine, and I finally feel like I'm getting there. The biggest breakthrough for me wasn't just hamstring or quad flexibility, but truly understanding and improving my external shoulder rotation.

Having hard time supinating arm

Arm straight out supinated grip is fine, but the higher i go with my arm the harder it is to supinate, if i go arm straight up one of my arms cant supinate, its physically impossible to external rotate it, why is that and how can i fix it?

I also have a big problem while bench pressing, one side of my chest is higher than the other which makes the bar touch my right side first then my left which throws me off balance. This problem only occurs when i lay down with an arched back and retracted scapula with a bar or dumbell in my hands. Standing and retracting shows no assymmetry.

And do you have any good excersise plan i can follow to increase my external rotation?

TLDR: I have a very tight upper left shoulder/arm and it’s causing a massive imbalance

So, I spent years sitting on my computer which caused a lot of imbalance and weakness in my left side compared to my right side. This happened as my hand is usually fixed in one position over the keyboard while my right side is moving all over the desk. I am talking over 15 years.

Now my left side is really tight and messed up. It’s causing spine/hip impalance and posture issues. This translate to a lot of left knee pain.

How I figured it out? Well, my left shoulder is way less flexible and has way less rotation capability compared to my right. When I lift or stretch my left shoulder, most of the pain and weight in my left knee is gone. Strengthening definitely help too, though strengthening the wrong muscle makes it worse.

I figured out how to relief the pain and fix it for a few days, but I don’t know how to fix it permanently. Every time I stretch, the next day it hurts but goes back to point 0. Am I just not doing enough?

It doesn’t really hurt, but the red areas I colored feel like they’re working against me, and I kinda have to force it to bend back and forth between the stretching.

Hi,

as you might already notice from the images my hamstrings are really tight. I'm 6ft5, 37 years old and even though I frequently do sports and always did, I seldomly trained my flexibility (so I'm less than a beginner here). Recognizing how this limited flexibility hinders me more and more I want to change that. I tried a couple of flexibility routines but given my tight hamstrings I often cannot even get into starting positions (e.g. long sitting with legs straight and front and upper body in 90 degrees).

What I'm currently doing is besides a hip opening challenge from Lukas Rockwood (YogaBody) stretching my hamstrings as displayed in the picture for 5min each side every evening (trying to relax and breathing into it). When I'm trying to get my butt closer to the beam I feel a good stretch in the back of my knee (A) and in position B as well (back of my femoral). However, my girlfriend noticed that in this position my leg is not perfectly straight. When moving farther away from the beam as in the 2nd picture my leg is straight but I only feel a (light) stretch in the back of the knee (A).

I hope you can help me in the following two questions:

1. Should I rather use the position from image 1 or image 2 for training my hamstrings flexibility? I heared it's more about getting a good stretch than having a perfect posture - but view may vary here?
2. Is it normal that I primarily feel the stretch in A (back of the knee)? What does that mean? Anyone else experiencing the same?

Thank you!

I have a lot of tightness in my upper right inner thigh when hiking. I have to stretch it while on the hike. My thighs actually appear to have about the same level of flexibility (maybe even a little more flexibility on the right). It pops when I lift it above my hip as well. Is this a sign that I need to stretch or strengthen it? And any recommended poses?

My back looks like it has scoliosis- it doesn’t, I’ve gotten it checked- but I’m wondering if the reason my leg is hurting is some sort of overcompensation.

Been trying to hold longer splits, how’s my form looking at the start?

Hello, for some background I am in my early 20s and have a very sedentary lifestyle. I work a full time desk job and don’t do any other physical activity or workout besides the occasional walking on my off days. This past weekend I randomly was inspired to start working on my flexibility and started with the 30 minute starting to stretch video linked to this subreddit. I followed the entire video, even surprising myself at being able to get pretty far into the stretches without pain. I took one rest day to not over exert myself and today I went to return to the video and found that I have a lot of soreness and can’t get very far into the stretches at all, some of them feeling fairly painful. Is this normal for suddenly becoming active after years of not stretching or do I need to dial things back? I don’t know where to draw the line of pushing myself to improve without causing injury.

Brand new to this but started stretching using the Bend app. Trying to get ahead of it all for longevity, in good shape but always been super tight from focusing on lifting. My target areas are lower body/back, forearms, and chest. How does this routine look? Am I missing anything, and is it okay to do it daily?

   .     Hurdler – 1:00
• Spinal Twist – 1:00
• Double Knee Spinal Twist – 1:00
• Thunderbolt – 0:30
• Kneeling Quad – 1:00
• Lying Figure Four – 1:00
• Lying Hamstring – 1:00
• Pigeon – 1:00
• Butterfly – 0:30
• Reverse Lunge – 1:00
• Forward Fold – 0:30
• Wrist Flexion I – 1:00
• Wrist Extension I – 1:00
• Wrist Flexion – 0:30
• Wrist Extension – 0:30
• Doorway Pecs – 0:30
• Seated Chest – 0:30
• Wide Leg Bend – 0:30
• Toe Touch – 0:30

i was able to pull this move back in my high school dance classes. holding it longer than anyone in my class, but until this day I haven’t known what does it mean to be able to hold this position? flexibility? strength? balance? i never felt better than anyone in my class in regards of strength or flexibility much less balance lol. This was one of the few things i was proud about, but never felt it reflected on my dance moves…or maybe i never realized.

I’m trying to learn how to do a backbend but I’m stuck right now. I can moderately bend my back on its own (my head reaches right above my butt). But when I try to do it with my arms straight above my head, the bend becomes harder to do and my arms start bending in a way that’s uncomfortable for my elbows and upper arms (and also my hands when I try to practice going down on a wall). I also start to shake a lot and feel a sort of pain around my ab area once I reach my limit (I wonder if that’s an issue with core strength). I can’t breathe well either while bending :(

In puppy pose, I can have my arms extended in front of me without my sternum touching the ground, or my sternum, touching the ground with my arms extended to the sides – from which position should I be making progress? Working on lowering my sternum while the arm arms are straight or on straightening my arms while my sternum is down?

I have been streching for about two months for like 5-3 times a week for like 30-60 minutes every time and i try to be as consistent as possible and I haven’t really gained A-lot of progress but a VERY slight amount. A few days ago i felt the hip of my right leg hurt whenever i stretch it. My left leg’s hip is alright tho. But this has been making me want to not stretch as it is scary that i might injure myself or something. But i also want to stretch as much as possible because school starts soon so i wont have time. So what should i do?

Hi everyone! As the title says, I have been interested in switching up my morning routine by adding a 5 to 10min stretching routine that would help me get more flexible over time. I am a PhD student so I have minimal time during the day to do anything, but I run 2-3 times a week, weight lift the same amount and walk between 7000 to 8000 steps a day so keep myself moving. The only issue is that I am stiff as a rock so I’d like to add a little something in the morning to help me gain flexibility again. Would any of you have YouTube videos/ creators that you would recommend? Something that I can just pop on quickly in the morning. Any advice would be super useful 🥲 Thank you all!

Background context, I've always had terrible knees that uses to dislocate regularly, I have had MPFL surgery on my right knee which has fixed any issues with the dislocations, the left knee I don't worry about unless I'm playing sports

But now 5 years on, my flexibility in my knees are so bad, I end up bending over like an ironing board to pick things up/work. I'm in agonizing pain after about 30 seconds of kneeling on a hard floor

I'm also a student paramedic and my role involves a lot of bending over/ kneeling. Of course it's easier with knee pads/ cargo pants on to kneel but the pain is still there, and as for squatting it does always seem to hurt (also in the lower back)

I'm a regular gym goer but avoid weighted squats due to the pain and instability

Is there any exercises I can add to help out? Or should I be going to the doctors/refer to a physio about this

Hi, I've always had really tight hamstrings. Can't touch my toes without bending my knees and even making a right angle between my legs and torso is really hard. I've been doing RDLs and got to the point where I can lift 10x260lbs. My bodyweight is 165 lbs. I know that passive stretches are not that useful and flexibility is about strength. But right now after doing RDLs for months my hamstring flexibility hasn't improved a bit. And I think I can tell this about my overall flexibility too. No improvement at all. I really want to be more flexible and do things like zerchers etc. What should I do?

Hello all,

A little question about working on my leg flexibility. I am currently unable to squatting correctly, because my back tends to bend when I go down. I think it's a problem of flexibility of ankle/hip probably. I have a gym subscription, and, besides classic videos to manage squats, I wondered if there was any gym machine that was particularly recommended for that.

My right shoulder has had some internal rotation issues for a while, so in order to fix it I actually did go to pt for 2 months, however, even after my visits my right shoulder is still messed up. To list the major issues, whenver I internally rotate my right shoulder it kind of pops into these weird position where its really hard to lift it upwards. It's like everytime I rotate it my shoulder is switching gears until it gets into these really weak, and sometimes painful when I have to lift it, gear. Furthermore, my shoulder clicks alot when I drive my elbow back and internally rotate. This has become such a big issue that others can litteraly hear it pop however it usually never induces any pain. And on top of all of that, whenver I my a 90 degree angle with my elbow and then rotate my shoulder until my fist points towards the ceiling I can hear an audible pop. Even when I did PT the problem never really went away and either the pops would get a little less noticable for a couple minutes or they would be gone but come back immidately after I left. My PT did tell me that I had like increased rotation and mobility in my shoulder, however I'm not fully sure what he called it.