r/flexibility

I know so many of you have been waiting for a new video, so here it is! This is a structural breakdown of the routine with key technique cues to help your practice:

 0:00 - 0:40 | Dynamic Warm-up & Lateral Mobility

 Deep tracking squats combined with active forward folds to wake up the glutes and hamstrings.

 Low Cossack lunges shifting side-to-side. Key detail: Notice how the hips stay low and the spine remains stable to deeply target the adductors.

 0:40 - 1:25 | Deep Hip Opening & Quad Binds

 Low lunges with active quad binds (pulling the back foot to the glute).

 Key detail: This isolates the rectus femoris and deep psoas. Keeping the torso upright here prevents the lower back from taking all the pressure.

 1:25 - 2:10 | Front Split Line (Hanumanasana) Prep

 Controlled entries into the front split, alternating between a forward torso lean and an upright posture.

 Key detail: The focus here is keeping the hips perfectly square (facing forward like headlights) rather than opening them out to the side.

 2:10 - 3:00 | Thoracic Spine Mobility & Waves

 Kneeling camel pose transitioning into fluid spine waves.

 Key detail: The extension comes from the thoracic (upper) back, not just hinging at the lumbar (lower) spine. This creates that beautiful, even gymnastic arch.

 3:00 - 3:40 | Core & Back Strength Integration

 Active Cobra and Seal poses with hips grounded.

 Key detail: In gymnastics, flexibility requires equal strength. This section strengthens the erector spinae while actively lengthening the abdominal wall.

 3:40 - end | Posterior Chain Decompression

 Seated forward folds and dynamic hamstring lines.

 Key detail: Pulling from the hips with a flat back instead of just rounding the shoulders. This ensures the stretch hits the deep hamstring attachments.

What are you currently working on? Drop your flexibility goals or questions in the comments below! 👇

i have been working on core strength and balance for a bit, making sure to also stay consistent with back strengthening. some exercises i love are superman chest lifts, superman leg lifts, superman leg & chest lifts. + some others i can’t remember the name of. i also do things like dolphin pushups, + regular pushups, but instead of fast ones holding in the pushup longer to build endurance. i also like to do hollow holds, & tuck ups slow & controlled from the hollow hold position to build core strength. and ofc side core exercises like side plank hip dips, or other types of side plank exercises. and stretching my back consistently, ofc! i have been training flexibility/contortion for about almost 10 months now, so contortion elbow or handstand holds are more new to me.

I’m having trouble getting into my shoulders more, they don’t feel tight it’s more like a nervy feeling that is stopping me from getting deeper. Any advice on how I can progress from here?

Also took me like a week to re-learn my splits😮‍💨

Although you should probably stretch before doing the stretch lol

I’ve been incorporating side lunges a lot more in my training but I feel I don’t have a lot of ROM. I don’t lift my heels off the ground and I stop right at the spot where I feel they would lift and just go right back up? Maybe it’s my form? I’m using a 20lb kettlebell here but I’m thinking maybe go no weight until I can fully understand what I’m lacking?

I started stretching to get my front split back a month ago. I used to able to be extremely flexible and even had a full leg extension before the pandemic. I think I’m a little close to getting it back but something is keeping me from going any further than this.

Hi everyone🤸‍♀️ I’ve been working on my active leg flexibility lately, and I wanted to share a routine I use to improve my hamstring length and control.

What I’m doing in this video:

In the seated position, I’m performing Seated Single-Leg Extensions. By keeping the spine relatively tall and holding the foot/calf, I am isolating the hamstring and working through the knee's full range of motion.

The sequence includes:

• Active Extensions: Using the quads to straighten the leg while maintaining the stretch.

• Pulse & Hold: Small controlled movements at the end-range to build strength where the muscle is most elongated.

• Forward Fold Transitions: Moving into a seated pike to reset the pelvis and integrate the stretch into a bilateral movement.

Why this is effective:

1. Active vs. Passive: Instead of just "sitting" in a stretch, I’m engaging the antagonist muscles (quadriceps). This triggers reciprocal inhibition, which tells the hamstrings to relax and lengthen further.

2. Neural Flossing: This movement helps with sciatic nerve mobility. By tensioning and releasing the leg, you’re helping the nerve "glide" through the surrounding tissues, which often limits flexibility more than the muscle itself.

3. Pelvic Alignment: Doing this seated forces you to be aware of your lower back and pelvic tilt. Keeping a flat back (as much as possible) ensures the stretch stays in the belly of the hamstring rather than pulling on the lower back.

Benefits:

• Improved Kick Height: Great for dancers, martial artists, or aerialists who need high, controlled leg extensions.

• Injury Prevention: Strengthening the muscle in its lengthened state (eccentric strength) is key to preventing pulls and tears.

• Compression Power: It builds the necessary strength for "compression," which is vital for L-sits, presses to handstand, and deep pike folds.

Quick Tip: If your hamstrings are very tight, you can do this same movement with a strap around your foot to maintain a straighter spine!

Happy stretching! Let me know if you have any questions about the form.

I’ve been working on getting stronger within my headstand and I’ve been getting much better at holding my pose however my last practice I noticed my back wanting to arch to counterbalance myself plus I was leaning a bit. I guarantee that’s not good so I’m just wondering what I should be doing to counteract this? I’ve been working on strengthening my core and ensuring I’m pressing up with my arms but any suggestions or advice would be appreciated. 🙌

(Resubmitting with routine) I wish I had videos of my flexibility before but it was really poor. Growing up I was really uncoordinated and inflexible, directly related to my rapid growth spurt and lack of mobility training and exercise. I’m 25 now and have been working out consistently since high school.

Currently my routine is 15 minutes of full body stretching before and after bed, 3 days a week of weightlifting (1 day lower body, 1 day pull, 1 day push), those days include compound lifts with dumbbells and also bodyweight exercises. 20-30 minutes of stair master at speed 6, and 30 minutes of full body stretching afterwards. On the 4 days of the week I don’t go to the gym, in 1 or 2 of those I either run, bike, hike or sprint. My diet is clean Mediterranean. The key is to keep it simple, diverse, consistent and fun. happy to answer any questions

Hello. I’m new to doing splits and basically workouts in general. I’ve been trying to learn the splits but I fear it might be too late since I’m over 18 years old and I think that makes it more difficult since you’re no longer young after 18 and muscles and joints are more firm. Because when I do splits stretches and it’s my 2nd day, only one leg hurts more than the other. I can barely get my left knee down but my right leg barely bends as you can see. Please help in anyway. I want to show everyone my progress 5 days a week and give myself 2 recovery days so I don’t stress my muscles out. But if I can’t learn then I won’t do that 😓

Hi,

I’ve been regurlary stretching with passive and active stretches for the past month.
I have no background.
I’ve done a lot of progress but I feel like I really need to work on my back leg.
I already do lunges with extensions and knee taps, couch stretch
How can I improve my flexibility and stretch?

1 month between pic 1 and 2 (april- may)
Around 5 months between pic 1-3 (december-may)