Hi everyone!

I have always been extremely inflexible. Context, i did high level ballet up until i was 19 (I’m 25 now) where a lot of flexibility training was included. Throughout ballet, I only remember being able to touch my toes once after an extremely long and intense class.

I imagine part of it is genetic, and perhaps my scoliosis plays a role too. But, I want to focus on training my body and finally gain flexibility. My goal is to touch my toes, but mostly to become more mobile. As seen on the pics, i can not even sit up straight comfortably. I feel most tension in my lower back/hips. Besides that, my hips snap when i rotate my legs (in circles for example). I do not remember these problems during ballet.

Any tips, help, encouragement of others who started of on my level would be amazing. I’ve been following the 30 days toe touch challenge already, but maybe i need other more targeting exercises? All help is appreciated 🙏🏼

Back flexibility is one of many things I train so my progress is quite slow but super excited with how far I've come in the last two years :)

I really only train backbends once a week (I do yoga 2x a week too), recently I've been working towards drop backs and chin stands with a lot of hip flexor work, as well as working on stretching my neck and upper shoulders. Goals are to drop back from standing, scorpion chin stand without blocks, tear drop.

Fav drills: Puppy pose on wall holding a block, actively driving block away from wall. Chin stretch using block on the wall. Any and all forms of low lunges. Active cobras. Bridges.

I have been going to PT for IT/Glute tightness when running. I’m a pretty flexible person, and practice yoga - but haven’t been as often as I should lately. I would love additional suggestions that have helped y’all - the discomfort also tends to run down my hamstring. Lacrosse ball? Clam shells? What works?

Also I have right lower back tightness - so my left leg pain is accounting for something.

EDIT: previous post got deleted because it thought I was looking for a diagnosis. I am not. Just looking for additional support. ◡̈

Pretty much any hip hinge motion gives me trouble. Most resources I find on the subject say to just work on hamstrings. I've made a lot of progress on my hamstring flexibility, but positions like deep squats that require hinging my hips forward are just as difficult as before, and I don't feel any hamstring tension, it feels more like the front inner part of my hip.

Hi everyone!

I have always been extremely inflexible. Context, i did high level ballet up until i was 19 (I’m 25 now) where a lot of flexibility training was included. Throughout ballet, I only remember being able to touch my toes once after an extremely long and intense class.

I imagine part of it is genetic, and perhaps my scoliosis plays a role too. But, I want to focus on training my body and finally gain flexibility. My goal is to touch my toes, but mostly to become more mobile. As seen on the pics, i can not even sit up straight comfortably. I feel most tension in my lower back/hips. Besides that, my hips snap when i rotate my legs (in circles for example). I do not remember these problems during ballet.

Any tips, help, encouragement of others who started of on my level would be amazing. I’ve been following the 30 days toe touch challenge already, but maybe i need other more targeting exercises? All help is appreciated 🙏🏼

I can't do a deep squat, everytime I try I have to lift the heels or I'd lose balance falling on my back. Is it due to lack of flexibility somewhere in my legs/ankles? How do I improve it? I'm not able to identify which part is thigh, any help is welcome.

Thank you

Hi everyone! I am a programmer who sits at a computer all day and have struggled with posture forever. It has been my biggest insecurity and have struggled to create habits to fix it. I recently discovered this AI tool called PostureAI that created daily custom made posture exercises for me. It gamifies improving your posture similar to duolingo for language. DM me if you want me to send you the link. I thought I would let everyone know!

Are there any general flexibility tests I could use to track my flexibility progress? I’m interested in hamstring flexibility in particular

Hey All,

When you're first starting, how important is it that I aim for perfect form? Should I just be doing my best or should I really put focus on making sure I nail optimal form? For example, whenever I'm doing spine/back stuff it feels like I'm hitting my lower back more and I'm not sure if its tighter than my upper back or I'm doing it wrong!

My flexibility is very poor, and as someone who's pretty active sport wise, I'm sure its the reason I've been getting injuries. I go to the gym regularly and always do dynamic stretches before hand, but honestly it feels like it doesn't help outside of loosening me up before I work out.

TIA!

Cal

Title says it.im 9 inches away from reaching ground in front splits.started stretching in august.could really use some tips to get front splits faster.

Currently learning a walkover and i have the backbend accomplished and only need to work on the kickover. In the videos i watch, they say to kickover from your dominant leg and i’m not exactly sure which leg is my dominant leg?

I’m more flexible on my left leg and i’m right handed if that helps

Spinal fusion + 20 yrs at desk job with low exercise, and I 44F have insanely insanely rigid hamstrings. I've been swimming, gymming, and doing mobility routines for a year now and still cannot touch my toes or go forward even a few inches without feeling tightness and agony. Any advice? I feel like stabbing my hams with botox to relax them or something

My God would this be helpful

It took me 1 year to perfect the deep sissy squat/ I focus on going down and leading with my knees and then the rest of my body follows along . It’s also important to firmly plane your toes on the ground as if it’s glued to the floor and maintain core control . All strength and force should be focused on the quads and toes to maintain control and power to execute the movement. For me the toes will be at the level of hips as I reach the floor.

Hi 😊

I have been stretching for a few months to increase my thoracic spine flexibility for dance purposes.

I generally start by cat and cow pose, cobra pose, camel pose and then a standing back bend pose.

Although I meticulously apply all the tips to avoid injuring my lower back, I still have some kind of sensation there when doing a backend, especially when standing.

I suck my belly button in and rely on my abs to stabilize, I tuck my pelvis in, lift my thoracic spine to lengthen it and sometimes even squeeze my glutes.

If I don’t do that : I will feel a sharp pain in my lower back that will let me know that I should immediately stop the pose.

When I do : I don’t have any pain, back bending does feel pretty good, but I still have a « sensation » in my lower back. I don’t know if it’s the muscles working ?

Am I not supposed to feel anything ? Does that mean I should slow down with the amount of back end for now ?

Thank you so much !

Hi moms and expectant moms in the group,

I am now nearly 12 weeks pregnant (first time too) and would really love to have your experience with flexibility training during pregnancy.

I have been doing yoga and flexibility training for nearly 5 years and I'd say I'm quite flexible (can do splits, grab my ankles in wheelpose, ect). Since I learnt about my pregnancy (about 6 weeks ago), I have been taking it easy but honestly, I can't help but feel a bit FOMO sometimes. I would appreciate any advice on the appropriate amount of training and exercises, what to avoid, etc. I of course prioritise the safety of my baby but still want to keep training. I also believe if done right, it's beneficial for both me and the baby.

I also notice my hips pop/crack randomly and I started to feel discomfort when I bend from my hips now so I stopped doing that. Is this normal?

Any advice or guidance is greatly appreciated!

Thank you!

Hi all I’m quite new to stretching. I am focusing on improving leg flexibility as I have never been able to touch my toes. However, its doesn’t feel right when I’m doing the pancake stretch on my right abductor.

My right abductor seems to feel much tighter than my left and gets a thin sharp pain when I start stretching. It feels very tight and if I push through it I get a pop feeling in my right leg mid abductor that is then followed by two days of soreness (not doms).

Should I be concerned? Has anyone had this happen to them? I’m scared I may be tearing or doing damage to my abductor. Thanks in advance!

First off I stretch every single day multiple times a day for like 20-50 mins each, averaging at least 2hrs a day everyday. At first I'm enjoying it but eventually I'm just getting sick & tired of having to do it so much & feel like it's taking up to much of my time & energy..

The longest is for my legs, when I lift it up on a table stand to extend+stretch out & again when lying down to pull back+stretch my upper back legs I feel like it always takes forever to feel "perfectly" stretched & I get so physically exhausted from holding it for so long over & over.

The thing is I can only feel this need to keep stretching if I put myself in that tight position, if I just stop & go to relax I barely if at all even notice it, so does that mean am wasting my time & over stretching? Or is stretching for long periods to "perfection" fine & I should just try to limit how often I stretch instead (ex only 1-2x a day instead)?

Is it a scorpion headstand or something? Here’s the video link of her getting in that position, and there’s more shots of her doing cool stuff. https://youtu.be/1RnBDQJyQdI?si=2Vuj5tEsIZlH1O6K at 0:14

I just got an Instagram ad... I'm like a crow with shiny things, anything with the word circus gets my attention. I do circus stuff (aerials, acro, tramp) now and I'm moderately flexible. Wondering if it would be worth it. Thanks for any advice!!

I have some hypermobility in my knees and they are usually hyperextend when I am standing because I dont realize it. I am currently training for over front and middle splits and usually put a block under my knee, but somehow they still are extending too much. Are there any exercises I could do that would strengthen/ protect my knees when doing splits?