Questions tagged [flexibility]

The absolute range of movement in a joint or series of joints, and length in muscles that cross the joints.

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22 views

Is my calf supposed to hurt while I’m doing the half middle splits?

I started learning the splits 3 months ago and while stretching my right half middle split, my extended leg tends to shift to the side and my calf hurts. I try to keep it straight but it makes my calf ...
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Has any man achieved slow high kicks in their 30s?

My goal is to be able to do a slow, controlled side-kick movement significantly above waist level (ideally, head-height). Is there any evidence-based training program that would lead to that? I have ...
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Flexibility and Strength training, which muscles is are being trained in this video

I lift weights and I do yoga regularly. I did notice I'm a bit stiff so I was looking for some stretching/mobility exercises I could integrate maybe after/before I do weight lifting or even ...
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151 views

What are the common causes for asymmetrical hips during the figure-four stretch?

In this photo I am relaxed and standing on one leg. I am not pushing or holding my knee down. I should have taken the picture without my hand resting on my knee, but I didn't. This position does not ...
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Can I become flexible enough to touch the ground?

I am 175 cm. high, 45 years old. When I stand with my legs straight and bow down, my palms are about 70 cm above the ground. I have done this daily for several weeks, hoping that I will improve in ...
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113 views

Why is my leg mobility limited even when it doesn't feel like I'm stretching a muscle?

Scenario: I'm standing up straight, trying to raise one knee up in front of me, like I'm marching. Problem: I can't raise it up even to 90 degrees. See photo below. Ordinarily if my mobility is ...
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515 views

What are the stretches in the Blogilates “Journey to Splits” program?

I was looking for a resource on achieving the splits, and stumbled on the Blogilates #JourneyToSplits program. The stretches included in the program are these (details in the linked blog post): My ...
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160 views

Need help regarding hip hinge/straight leg mobility?

Am 5 6" male 61 kg, fit and active. I seem not able to stand straight and bend to reach my toes while keeping a straight back. I feel tight near my hamstrings and my back begins to round and I am ...
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What exercises/stretches can I do to make my body more flexible?

I am a 22 year old female who is slightly overweight. I spend around 10-12 hours sitting at a desk and that has made things worse. My body feels stiff all the time and I want to remedy that. I am an ...
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85 views

Difference in stretching routines that focus on flexibility vs mobility?

I'm trying to find a daily stretching routine to incorporate in addition to my cardio and resistance training. I understand that flexibility is not necessarily the same as mobility. I was wondering if ...
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How hard should the muscular contraction be during PNF stretching?

My understanding is that during PNF (proprioceptive neuromuscular facilitation) stretching, you contract the muscle you wish to stretch against resistance; how hard should that contraction be? Taking ...
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Knees (cartilage?) hurt when squatting [closed]

Both my knees (and even more so, my left knee) hurt when I squat down and stay in that position for 3-4 minutes. There's a dull pain that gets worse the longer I stay squatting, and when I stand up, ...
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234 views

Powerlifting and Brazilian Jiu-Jitsu: Combine Both?

My hopes and wishes have come true: a new Brazilian jiu-jitsu academy is opening down the street from my work. I am excited. However, since previously leaving BJJ I have started powerlifting. I want ...
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128 views

How to increase flexibility from the basics?

I am quite athletic, and I regularly workout and play soccer, but I am much less flexible. I can't even bend and put my hands near my toes (it reaches up to my shins when I feel tighness from ...
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135 views

Can tight hip flexors cause tight hamstrings?

Today I noticed that when I sit like this: My left leg goes comfortably all the way down, but my right leg won't. It won't go down past 45 degrees unless stretched. Does this mean that the right hip ...
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176 views

How to correct muscle imbalance in front half vs back half of my body

I have a 9-5 desk job and also spend large parts of my free time sitting down. Whilst a small change in this direction is possible a large part of it isn't practical and therefore an answer such as, ...
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173 views

How to keep flexibility after stretching

I stretch almost every day, and I have been doing so for a few months. My hands stop short almost a hand length from my toes. After I stretch, I can touch them. The next day, I'm back to zero. This ...
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187 views

Whole Body Mobility Routine

I'm currently trying to assemble a little mobility routine for myself. I got two, a little more detailled, questions: When should I perform mobility exercises: Before the workout, in order to get ...
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167 views

Does foam rolling and “smashing and flossing” work?

I am the lucky (?) owner of a copy of the book "Becoming a Supple Leopard" by Kelly Starrett. In this book on page 139 he introduces a concept that he calls sliding surfaces: "To ensure suppleness, ...
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190 views

Can I increase flexibility by strengthening muscles?

I do not believe in static stretching. In one of Pavels books he mentions that while most people can not perform a full split, they can still bend one leg 90 degrees sideways. In another question: ...
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130 views

Instantly increasing flexibility by becoming angry as a result of pain

When a person experiences severe pain his body enters some sort of "survival mode" and as a result his flexibility (and strength I seem to remember) is increased. This is demonstrated here by Charles ...
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Unable to cross stretch and link hands from behind the back

I have a query regarding arm flexibility. Please refer to the picture attached. As you can see, the person is not able to cross stretch and touch the arms behind the back. How can we fix this issue?
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post stretching tightness in posterior leg muscles

I'm a 28yo female, very physically active (circus arts, martial arts, cycling, yoga), and have been for my entire life. I have partial hyperflexibility (arms, lower back, toes), and have been working ...
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The science of flexibility

Background I have been trying to find more scientific approaches to flexibility. Even here, most answers don't link to studies or cite papers. It seems there is a lot of "this is what I have been ...
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70 views

Flexibility loss timeframe

In this question, we addressed timeframes for the loss of different types of strength. Building on this, what is the timeframe for loss of flexibility to become significant? There is an implicit ...
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265 views

Flexibility training - short & intense vs. long & light

I'd like to know which approach is the best (i.e. the most efficient) when it comes to stretching and getting more flexible: Intense exersices (juste below one's pain threshold) for a short duration (...
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131 views

A2G Squats: Is Ankle Flexibility the Right Concern?

I am trying to go all the way down on squats. It seems that if my heels are way up I can keep my back straight and prevent "butt-wink". So, the logical solution here seems to be the stretch my calfs. ...
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594 views

Why I can't touch my toes and how to fix it?

I cannot bend down and touch my toes,I could reach only till my shins...I am 21,5'6 and play sports regularly.I cannot even reach my toes when sitting. It's not a new problem, I've always not able to ...
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38 views

Is my torso short for my legs length? [duplicate]

I can't touch my toes with my finger tips when bending(feel tightness in my hamstrings),and when compared to my friend,the degree of bend was same but for that he could touch his toes,but I couldn't.I ...
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44 views

Improving knee flexibility

I've suffered from an injury in my knee the past 2 weeks or so. Yesterday I went to see a physiotherapist to see whats wrong. Long story short, my right knee is less flexible than my left one because ...
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102 views

stretching before/after massage for flexibility gain

I noticed that I have significant flexibility increase in thighs after massaging the area. I can almost do side split after a massage, but the next day I am all tight again. If my goal was to ...
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189 views

I can't figure out which muscle is weakest/tight

So I'm a female, age 26, height about 5'5', weight about 116-119 pounds, no medical conditions, no medication, was active in sports and regular exercise from age 11-16. I have a few problems which ...
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69 views

Stretch to Improve Arm Closing Flexibility

I'm noticing as I build muscle that it's harder for me to close my arm all the way -- the motion you would use to touch your fist to your shoulder. I've noticed little things so far: it's harder to ...
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241 views

Will weight lifting affect speed and flexibility?

I am 22 years old, weighing around 70 kg and 5ft 11 inches in height. I want to gain strength overall and i have some concerns on choosing weight lifting to achieve this. I have started training ...
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90 views

Is there a chance to develop lotus position during adulthood? [closed]

I'm 27 and I've never stayed in lotus position my whole life, now I'm trying because I find it the best position for meditation, but I'm very inflexible. I read somewhere that it's too late to develop ...
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Foundational Stetches for CrossFit

I feel like there are so many mobility stretches out there for your body, but which ones do you really need to do. To be an all around CrossFit athlete and have continual gains you must improve your ...
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71 views

Getting the best from flexibility training

I'm looking for some good tutorials, tips or advice on how to increase my flexibility. Clearly stretching regularly and high water intake helps but I'm wondering what else I can do to improve my ...
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256 views

Benefits of stretching if you don't care about flexibility

I don't care about being flexible. I can touch my toes fine because I did a lot of stretching as a kid, I feel like I am naturally flexible. I am definitely not 'tight'. I also think stretching is ...
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548 views

Can only squat extremely narrow

I'm having a lot of trouble working on my (high-bar) squat. The only way I'm able to squat to proper depth right now is with a hip wide stance, with toes pointed out very far (45 degree or even more). ...
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192 views

Uneven back flexibility?

I am relatively flexible in general (ie able to do a backbend), and when I'm doing a split with my right leg in front I can bend backwards and touch my head to my thigh pretty easily. I cannot do the ...
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189 views

How can I achieve this position?

I saw this picture: and noticed the straight upper and lower back. My hamstrings were tight, I stretched them a lot and I am able to touch the ground almost with the palms of my hands, but I think I ...
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77 views

Stretch to achieve a good position in an “earth touch”

I had really tight hamstrings. I have been stretching them for quite some time now and it improved remarkably. When I look at this picture I notice the straight upper an lower back. This is not a ...
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305 views

Does sitting really reduce ROM?

If I had a dollar for something along the lines of... "lots of sitting every day gives you tight hip flexors and hamstrings/calves...". I am skeptical of that claim. It's plausible, but seems taken ...
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162 views

Is it possible to do weight lifting and have a flexible body? [duplicate]

As far as I know weight lifting makes your muscles tight. So is it possible to do weight lifting and still be able to maintain a flexible body?
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How I improve flexiblity of the knee?

This has been plaguing me forever, even when I was at peak physical condition when I was an athlete (martial artist). Basically, any exercise or movement that requires legs to stay straight, I feel ...
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1answer
48 views

Is it a good idea to constantly train my flexibility throughout the day?

I'm off work because of an accident. I'm in recovery at home and have plenty of spare time. Is it good if I constantly improve my flexibility with different exercises in different times throughout the ...
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3k views

I can't perform a squat without falling

I am unable to perform a squat with both feet flat on the ground. Here is a picture of the maximum depth I achieve without falling (while holding the table). I wonder if it is a problem of ankle ...
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I am out of shape. I need a routine to be able to do push ups, curl ups, run the mile, touch my toes, and lift weight in 2 months [closed]

Background: I am 13 and would like to improve my overall fitness levels (see goals below). I do not have ANY exercise equipment except a pull up bar. I also have a steep hill for running. My daily ...
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185 views

Is stretching bad for building muscles?

I want to get a better mobility and flexibility. Therefore, I am going to start stretching several times a week. However, I don't want to get super skinny because of it. Does the stretching have ...
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78 views

How can I get a better mobility and flexibility?

I want to get a better mobility and flexibility. A first goal I have is touching my feet with outstretched legs. Also, I want to be able to lift the outstretched leg into a horizontal position while ...