Questions tagged [stretching]

Stretching is a form of physical exercise in which a specific skeletal muscle (or muscle group) is deliberately stretched.

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I can't learn to do splits for almost three years. Can it be due to anatomical limitations?

I've been stretching since summer 2017 (probably, June, I don't recall exactly). My daily stretching takes approximately 20 minutes. Basically, I do the same set of exercises all this time (more or ...
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83 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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78 views

Is there a database of stretches?

I'm looking for an online digital database (or encyclopedia of sorts, preferably free but open to paid options as well) of all the types of stretching (static, dynamic, PNF, etc). Big plus if there's ...
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131 views

Is this a valid stretch?

I was in a group stretching thing at work led by a colleague (so no training or qualifications) and wasn’t sure about one of the stretches. It started with us standing and pushing both arms up above ...
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61 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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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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67 views

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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109 views

What is the difference between yoga and stretching?

Are yoga and stretching the same? If not, what are the differences? What are the advantages of each? Are there situations where yoga might be the best option, and are there situations where ...
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55 views

If I stretch one muscle, should I also stretch other related muscles?

When following an exercise regime, it is recommended that one follows a balanced program. for example not just exercising the biceps every day but also the triceps (just an example). I would like to ...
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141 views

I'm 35. is a split achievable?

I've always been very inflexible and it never bothered me until five years ago. Flexibility began to transpire as the missing link to my climbing improvement. Since then, I've taken up acro-yoga. I'm ...
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Getting more elastic

I think that my spine is not as straight as it should be and also when I bend forward I cannot touch my toes, as far as I can reach is only just below my knees. I want to start going to the gym to get ...
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129 views

How to efficiently stretch Pec Minor (Pectoralis Minor) for rounded shoulders

For about 20 years now, I have had rounded shoulders due to too mostly too tight Pec Minor muscles. I've been trying to change that for about a year now. My investigations on the internet brought me ...
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50 views

How to improve leg lift in 3 legged downward dog pose

I am practicing yoga for the past 5 months. However I still struggle to lift the leg high up in 3 legged downward dog pose. The hanging leg does not cross more than 90 degree from ground despite 5 ...
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132 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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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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184 views

Should one push or pull the leg when performing a piriformis stretch?

Should one push or pull the leg when performing a piriformis stretch? I have seen both versions: (image source (mirror)) (image source (mirror))
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165 views

Is the seated piriformis stretch complementary or redundant with the supine piriformis stretch?

Is the seated piriformis stretch complementary or redundant with the supine piriformis stretch? Seated piriformis stretch: (image source (mirror)) Supine piriformis stretch: (image source (mirror))...
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151 views

Proper dead hang form - elbows locked out or slightly bent?

I would like to understand whether it is/isn't a good idea to completely lock out (completely straighten) the elbows while hanging from a pull up bar - either at the bottom of a pull up or just while ...
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83 views

Is there any benefit in stretching with weights?

The kind of stretching I'm referring to is the sort some schools make their kids do at morning assembly. Skip through parts of this video to get a general idea. https://www.youtube.com/watch?v=j-...
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134 views

I cannot sit in 90° on ground

When I sit on the ground I cannot sit in 90° Instead I only get something like 110° I also cannot touch my foots with bend legs. Are there any special excercises that can help me to get more ...
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50 views

Gluteus Medius doesn't feel like it is doing the work?

I'm currently trying to train my gluteus medius in order to provide a more stable stance while squatting. My knees feel kind of wobbly while doing such motions and I read that this would help. To ...
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Starting to Run in Threadmill

I decided to start with running since there's a treadmill in our house. I have very low stamina, that's why I have decided to start running. I have no exercise since I was born. I am 5 feet and 9 ...
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321 views

Is stretching after bodybuilding workout advised?

I heard many things about stretching but recently, I had 2 different (and opposite) advices about it. Both were from certified trainers. One said that, after your workout, whatever your workout was, ...
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80 views

advice for male turning 40+

I've been weight and martial art training for a few years now, on and off. Having turned 40 recently, and over the years noticing changes like longer recovery times etc, I was wondering if there are ...
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339 views

Stretching full body after upper body workout?

I include stretching into every workout - after the workout itself. Since I'm doing an upper-body (Upper Back, Chest, Shoulders) lower-body (Legs, Lower Back, Belly) split I got to a question, which I ...
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115 views

Relieve muscle tension between the shoulder blades

I got some pain between the shoulder blade and spinal for a week now. It's not really a strong pain, but it really bothers me over time. My doctor did feel my muscles there and said its a muscle ...
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130 views

What is the difference between static stretching vs strengthening the antagonistic muscle?

I was trying to learn more about healthy ways to deal with injuries and I think from this video by Athlean-X and this one from Mike they seem to imply that one should basically never statictically ...
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393 views

Can I use hip adductor machine to stretch legs for splits?

I'm using a hip adductor machine to stretch my legs for splits. I set the angle selector to 3rd position from maximum, set weight to 65kg, and allow it to apply pressure to stretch my legs for 2 ...
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164 views

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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125 views

Steel hamstrings

My hamstrings have always been incredibly tight. Since I have memories, never been able to raise a straight leg at more than 30-45° from the ground. Can't do any L-sit,leg raises, romenian deadlift ...
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214 views

Are mobility exercises treating the symptom instead of the cause?

I have just started barbell training following the stronglifts 5x5 program. Since I am having some problems with the squat I am taking some lessons from a personal trainer. In the first session he ...
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61 views

Passive stretching of hip flexors and quads

So years of IT job have seriously tightened my hip flexors and quads, leading to anterior pelvic tilt. I do stretch and do resistance training, but was thinking about changing the way I sit or work to ...
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230 views

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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376 views

Which stretches should one do every day to reverse efects of sitting at work?

I follow the starting strength weight training program. One thing I like about it is that it consists of few (4) but effective exercises. In general there seems to be some sort of consensus as to ...
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618 views

Lower back rounding

Strengthening and building a muscle optimally requires the muscle to be stretched against resistance then contracted. Then why is it band to round the lower back,shouldn't it strengthen the spinal ...
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227 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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129 views

When to Stretch and Foam Roll

Should I stretch or foam roll after the workout or only when I feel soreness in my muscles. Plz help
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160 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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205 views

Should I fix my tight muscles before beginning a weight lifting program?

My muscles are tight from working at the computer. If I shrug my shoulders back, there are muscles popping around in the back. If I move my arms up and back, my sternum area pops. Things are very ...
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121 views

Does static stretching long term improve exercise performance for trained athletes?

While looking for research on a slightly different subject, I came across this study, which shows a fairly significant amount of improvement in untrained individuals engaging in a chronic (long term) ...
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63 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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183 views

Asymmetry in cross body shoulder stretch

I have recently noticed that I have a huge asymmetry in the cross body shoulder stretch. In particular, when stretching the left arm, I can push it to be almost parallel, to my body, while with my ...
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136 views

Should everyone be able to touch their elbows to their torso?

I'm male, with a large build. I have a barrel chest and a somewhat triangular upper body. I also lift weights. I'm not totally sure that I could tuck my elbows into the side of my torso before I ...
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57 views

Stretches for Lifts

Is there a good reference that I could use to pair stretches with weight lifts? I'm never sure which stretches to use to counter any flexibility losses for a particular lift. To give a concrete ...
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9k views

I can't touch my butt with my heel

I'm having a long existencial issue with touching my heel with my butt as part of stretching, I see most people can do it, why can't I? I can't even squat well! I'm afraid of over stretching the ...
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120 views

Which pose/stretch is this?

The one on the bottom right - I often have upper back pain and it seemed interesting!
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787 views

Sit on the floor makes low back round

I want to sit on the floor but it causes my low back to round. I can feel the vertebrae sticking out and it's fully rounded. I can't straighten it because it feels like my hamstrings are too tight to ...
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100 views

What stretches are useful before riding a recumbent trike?

I have a recumbent trike. Basically you sit back in a comfortable chair, pedal with your legs, and steer using the bars on either side. It uses different muscles from a regular bike, as one does not ...
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203 views

When stretching my forearm extensors, should I clench my fist?

I stretch my forearm extensors as follows: Sometimes I use a bed/chair/etc. instead of using my other arm to perform the stretch, e.g.: Should I clench my fist when doing such stretches? If so, ...
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255 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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