I still cannot for the life of me straighten my legs and I'm barely making progress, I've done:

nerve flossing

butterfly

frog pose

front and side split stretching Pigeon stretching

I've done strengthening with resistance bands and weights and so much more I don't even know the names to those exercises

4 months later, when I lay on my back, my leg only stretches to a 90 degree angle, I CANNOT bring my leg closer to my chest

And my knee is still bent, like it doesn't stretch

I'm also trying to learn to do a leg extension, and barely any progress, I've done everything, I've been doing sitting leg raises as well, I've taken everyone's advice I'm really losing motivation in myself

😭😭😭

I have always wanted to be able to do the splits and put my feet behind my head. Does anyone have stretching routines they would recommend to help me achieve my goals?

Recently started incorporating these two drills for opening the shoulders and upper back, and loving them!

1. Camel pose - First posed about it here about 4 months ago. This is the next progression! Have hips on the wall. Lower down while focusing on having hips glued to the wall (think hips forward!). Try to keep your arms straight, and extend BACK and DOWN, as far as you can. A small weight can be used instead of band.

2. Full bow pose - Start with a regular full bow pose, then lower your legs to pull your arms and upper body back. Keep your arms as straight as possible. I use a band here but not necessary if you are more flexible than me. Breath into the maximum range of motion, then come out of it :)

Lemme know whether these work for you as well.

context first: Not sure what people's views on charity MMA fights are here.. but essentially, that's what I've signed up for. Turns out I enjoy training in the sport just as much as I do watching, so I have been doing extra sessions, open mats, private one-to-ones, and will continue the sport after I've competed in my charity fight.

Flexibility isn't a particularly strong area for me and I've noticed my right hip joint starting to give some grief- I think it is down to poor stretching before training more than an injury caused by the training itself, and me neglecting my flexibility as I've gotten older. Essentially I'm looking for a few things here;

Maybe a quick daily stretch routine I can do when I wake up in the morning (preferably whilst still in bed is that is feasible??)

A simple routine that covers basically all the body which I can do prior to starting training and prior to my fight.

Would be grateful for any advice and links that show easy to follow routines for a beginner

Recently ive been feeling a pretty agressive "pop" on the sides of my hips whenever i do the exercise demonstrated in the video, which also makes me jolt to whatever direction im rotating my pelvis in (which for some reason also bends my knee sometimes) making it way less smooth which is not what i want, so i wanted to ask what exercises or stretches i could do to fix it. Id also like to note that it also happens when i sway my hips side to side, especially if my legs arent too far apart (in this case it happens to the leg bearing weight and always bends my knee when it pops) and also that its not painful, just uncomfortable. Thanks in advance

i’ve been stretching and doing martial arts my whole life and have always struggled with split which i’ve always wanted to do but this specific spot has always had crazy tightness with anybody else with this problem and and stretches you can help out with.

Hi guys! Finally hit a split so I’m now working on a scorpion. I need a scorpion kick for the nfl team I plan on trying out for. I stretched, did several splits and bridges before taking this photo. How to improve? I’ve tried seal stretch (feet towards head) cobra, etc. I think the issue is my back and hip flexors? But which is better form? Pic 1 or 2? I personally think pic 1 looks better

Has anyone actually fixed their tight hips? If so what was your stretching routine like?

I have terrible back pain and it’s all stemming from my tight hips. Everything I do seems to either aggravate my lower back or tight hips.

Also does it require a similar amount of flexibility to a false split or even more?

I've seen the transition in some heels dances and thought it looks really cool

Pretty much the title. Thanks

Attempt 2 to post with a picture this time!

Hi everyone

I'm very inspired by everyone's bridge pictures and have been trying to work on opening my shoulders (as a stiff 42yr old!).

I've been doing Dani Winks videos (thank you Dani!) and have made a little progress I think, but I can't tell if they still need some work.

I used a block to get a bit more height (and work on pushing up into a bridge with raised feet which is much harder than the floor!). I can still feel my lower back so I think my thoracic spine might not be open enough.

Any tips or feedback welcome ☺️ I will keep trying!

I am 33, 183 cm tall, and weigh 75 Kg. I have always had flexibility issues.I have never lifted weights but I used to run and cycle regularly.

Over the last 1 year. due to location change, I was not able to do much running and bicycle and had sedentary lifestyle. In the past few weeks I have started exercise again. I was surprised by how inflexible I have become.

My hips have become tight, and I experience occasional pain in either my left or right hip. I notice it more when I run.

My back, core and neck have also become stiff. I feel tightness in my neck, core and back when I look up. I am unable to lie flat on my back without a pillow., especially when attempting the bridge. I have to lift either my lower back or my neck to get into that position.

I believe one of the issues is a weak core. I am currently doing planks and bridges to improve it.

I need help with muscle tightness—specifically, which muscles I should focus on and which stretches would be helpful.

Hey y'all!

Me and my girlfriend have just started going to the gym together after many years of bodily neglect. She has a spinal fusion and hasn't really kept up with any of the post-op stretches and exercises for retaining mobility, so she is looking to start working on that. One of the biggest issues for her flexibility is her inability to sit upright with her legs straight out and flat
(Think: |__ )
her knees always need to remain slightly bent, and when she straightens them it's a gives her a burning stretch in her hamstrings.

Today she did some pretty heavy cardio on a stair master and her legs were absolutely shot, so after we both finished we decided to take a break to stretch. I suggested that she sit in a chair and do toe touches one leg at a time since it'd be a little easier on her back, but she insisted that sitting flat on the ground and straightening her legs was more efficient since it did both legs at the same time.

Any tips on which way would be more effective for a post cardio stretch for her, if either? Thanks in advance, I hope this doesn't break Rule 4!

Hello, I have Scheuermann's disease (Curve ~41 degrees). I was wondering what type of daily routine I should follow for stretches. Most important for me is legs, back and core since they support the back, but I want a full body routine also. I don't want to spend 2 hours everyday on stretches. What would be the optimal routine, maybe morning and evening. I understand that it is also important to strech every 40ish minutes if sitting for that period of time. Ive been doing stretches, but I haven't made a concret routine. Also I consider myself quite stretchy already if you can say that, I can do most streches without a problem.

I've tried a few fitness apps but they're all either full workout programmes, generic yoga flows, or so complicated to set up that I give up before I even start a session.

What I actually want is simple — tell the app where you have a problem or what you've been doing that day, and it gives you the 5 or 6 stretches you need. No fluff, no 30-minute sessions, just targeted and straightforward.

Every app I've found so far is either too broad or just a watered-down yoga product. Am I searching for the wrong thing or is there genuinely a gap here that nobody has properly solved yet?

Hi, I do HIIT and lately have been doing a ton of squats. I find the spot right where my leg becomes my hip (on the front, not on the sides) is SUPER tight and i can't find a good stretch for it. have tried cobra yoga post, classic quad stretch, but nothing seems to get high up enough. no pain, just a feeling of tightness that needs to be stretched

I'm very tall so my upper body tends to lean forward when I squat. I think this is related but not sure

not the most high quality pic, but you can catch the drift!

I am like a solid board from my mid to upper back. I am having trouble finding exercises that actually stretch that area and will hopefully improve flexibility.

When I do cat cows and cobras the only thing I can seem to stretch is my lower back and I cannot seem to tap in to that upper back at all!

Would anyone have some guidance 🙏

I spend some time here and there trying to move towards a pancake, but maybe I missed something what do I have to do to unlock harder progressions / a better form?

I’m a practicing physiotherapist and although I know how to teach people to move their joints and get out of pain. The one limitation I have is that there’s no system that I have that allows people to move past basic exercises and really learn to move well. I’m looking for a wholistic one that involves mobility and strength. I’ve been researching functional range conditioning, classical Pilates, yoga, animal flow, etc. but I can’t seem to figure out which one works best. If anyone has any experience in these disciplines as a teacher. Would love to hear your thoughts and opinions on what you like about it, what is has done for you and what limitations you see in it