Stretching to get really really flexible.

[chocciechocface]

I'd love to get very flexible. Can anyone here recommend a really good programme to follow? I can touch my toes and can put my palms on the floor with my legs slightly wider apart, but I never seem to improve beyond that.

I’ve no idea.

I’d love to get more flexible so I’m going to lurk and see if someone knowledgeable has any advice

Yoga and patience

You can touch your toes!!! That’s a good start, I’m not even close 🤦‍♀️

Yoga, definitely. I had an old Barbara Currie DVD that I used to do 2-3 times a week. Stretched further each time, could definitely see the improvement.

There’s loads of free yoga videos on Youtube. I’m using an app called Fit On at the moment - totally free and loads of free workouts, including yoga sessions.

Yoga. Yoga. Yoga.

Have a look at Yoga with Adrienne on YouTube, try one of her 30 day programmes.

Try Anna McNulty's YouTube videos 😊 she's insanely flexible but she does have beginner videos to start with!

Thank you all. On one of my exercise DVDs there's a stretching class - which includes yoga poses - where the instructor says, "try get your head to your shins!" In another part, where we're doing a standing pike touching the ground, she says, "try get your elbows to the floor". It doesn't sound physically possible, but she really is doing it. I do this class several times a week but just don't seem to improve. I'll have a look at some of your suggestions.

On Pinterest there are series of images showing "If you want to do this, first do this." showing how to get into more advanced positions.

You also need to be well hydrated, warmed up first and push but not to the point of being hurt.

There's also research out for ballet dancers saying that dynamic stretching is better than static, but NOT bouncing.

Yin yoga is totally static stretching abd I don't know how it adds to flexibility but I feel great after it!

Pilates. I prefer it to the woo woo of yoga personally

I only ever do the stretching class straight after working out, instead of a cool down. So I am usually very very warm. I'll look into dynamic stretching as well.

I'd recommend Pilates over Yoga. It's better to be strong and flexible, rather than just flexible as you reduce your risk of injuries when you build strength. Pilates will teach you how to use your full spine when most of us overload our lower back and have rounded upper backs.
Disclaimer: I say this as a Pilates Instructor.

It's definitely worth trying both to see which you like. I didn't get on with Pilates, just didn't enjoy it. Whereas I get enjoyment from yoga so therefore do it more often and get more benefit. I also find the "woo" aspect aka mindfulness and breathing incredibly beneficial to my everyday life and well being. Adrienne is great for having a bit of fun with it though, it's not cheesy or about being at one with the trees!

New york ballet training videos.
Or any official ballet company's training vids.

Most ppl don't have a ballet bar at home (me included), but I find the kitchen top is -for me- the perfect heights to use as one.

PNF stretching - against resistance - can often get you a bit further in a stretch, which might be what they mean by dynamic but not bouncing stretching.

Take a look at ellefitactive.com who has created a poster specifically for this.

She started off stretching to ease her scoliosis.

I bought the poster download a few years ago, it's really good.

I had some notion of maybe being able to do the splits one day. Spoke to my yoga teacher about it, and she suggested daily practice, but also breathing into your muscles, so holding the pose, deep breathing, and she said eventually the muscles stop fighting and you can get a bit deeper. I haven't described it very well, but I know what she means, I've definitely felt it the longer I hold a pose. I've not mastered the splits 😂.

I'd love to get very flexible.

Why?

I am pretty flexible for a normal person, but only moderately flexible in relation to most dancers or gymnasts. I can do front split, but not side split, get my hands on the floor, but am rubbish at backbends. etc etc - we all have strengths & weaknesses.

I train in the gym, and do loads of ballet classes (probably about 4 a week via Zoom atm). What I see is the need for mobility - which for me, is flexibility put to use.

So although I can do the splits on the floor, I can't do a split in mid-air in the jump called a "grand jete" - so for me, training is to give me the mobility (flexibility + strength) to do that. It requires plyometric training, plus flexbility training.

So what do you want to be flexible for? Then perhaps you ca work out how to get there.

I’m interested in this too. I’ve been doing a weekly yoga class since October and short( 20-30 mins) daily yoga sessions at home since February but I still don’t seem to be much more flexible. Yet other people say they are far more flexible within weeks of starting yoga 😕

So although I can do the splits on the floor, I can't do a split in mid-air in the jump called a "grand jete" - so for me, training is to give me the mobility (flexibility + strength) to do that. It requires plyometric training, plus flexbility training.

I'm very interested in this. I can't quite do the splits yet, with my left leg forward (which is my more flexible way) I'm still a few inches off the floor, which is due to my hip flexibility/strength. While I want to get my splits in and of themselves, I'm also working on that leg flexibility in order to improve my spiral in skating (like an arabesque in ballet). I'm only marginally above a 90˚ angle from the floor on either leg. Though, I'm finding that part of my issue with that stems from back strength and flexibility as much as, if not more so than my legs/hips.

I find that I'm extremely flexible in some directions. I have strong and low hydroblade position, which is considered a fairly difficult move but I can't hold a really good spiral or bauer which seem easier but require a strong flexible back, which I just don't have at the moment.

Yup, it's all connected. My inflexibility /lack of strength is in a particular way of holding one's back needed in ballet (my arabesque is 50 degrees if I'm lucky!) - but I'm literally ancient in dance terms, and spend 10 hours a day at my desk - so my hip flexors, psoas etc are all less mobile than is ideal. In cobra poses I'm pretty OK, but again, that uses the floor & my arms. But to get the same effect in an arabesque, I have to do a lot of hip & glute stretches (pigeon etc) to loosen up & mobilise my back.

@ItalianHat

I'd love to get very flexible.

Why?

I am pretty flexible for a normal person, but only moderately flexible in relation to most dancers or gymnasts. I can do front split, but not side split, get my hands on the floor, but am rubbish at backbends. etc etc - we all have strengths & weaknesses.

I train in the gym, and do loads of ballet classes (probably about 4 a week via Zoom atm). What I see is the need for mobility - which for me, is flexibility put to use.

So although I can do the splits on the floor, I can't do a split in mid-air in the jump called a "grand jete" - so for me, training is to give me the mobility (flexibility + strength) to do that. It requires plyometric training, plus flexbility training.

So what do you want to be flexible for? Then perhaps you ca work out how to get there.

I want to get ahead of the ageing process where flexibility naturally decreases and I want to establish stretching as a part of my exercise routine. I'd like to maintain good posture. I already do cardio and resistance training six days a week so I see this as an area to work on. I currently do one day a week of stretching, for about 45mins, but I'm not seeing progress in my flexibility.

I certainly do not need to be as flexible as a ballet dancer, but I like having something to work towards, so, for example, being able to get my forehead on my shins is more what I am thinking.

I also like the way stretching feels, and I find it calming, so I have a mental health view of it as well.

I currently do one day a week of stretching, for about 45mins, but I'm not seeing progress in my flexibility.

Do it 6 days out of seven in the week, after every work out, then. Small increments.

Stretching works by minute tears of the muscle under strain - when these miniscule tears heal, the idea is that the muscle heals longer, iyswim.

So never do full on stretching before a work out - you don't want to weaken the muscles you'll need fr the work out! Before a workout you need to mobilise, rather than stretch: dynamic leg, torso & arm swings & twists etc. But do it after whatever is your final training for the day.

I'm not flexible but had really good flexibility improvements through doing yoga every day. I used the Yoga with Adriene 30 day challenges on YouTube. They do vary the intensity so not every day is full on!

Only stopped because I had appendicitis but now 3 weeks on need to get on it again as I'm noticing the difference.

Unlimited budget I'd probably go for Pilates 1-1 but not interested in a class with lots of people because I hate being publicly crap at things, however nice the people are.

YouTube has the advantage of easy accessibility around the rest of life.

Thanks Italian. Will give that a go.

So never do full on stretching before a work out - you don't want to weaken the muscles you'll need fr the work out! Before a workout you need to mobilise, rather than stretch: dynamic leg, torso & arm swings & twists etc. But do it after whatever is your final training for the day.

Would you say that's a strict rule? During the week I often skate at night and it's hard enough to sleep after I finish up as I'm often buzzing from it. Any challenging yoga/pilates/stretching would make it impossible. I tend todo a super gentle bedtime routine to stretch out a little then focus on relaxing and sleeping. I do my more challenging stretches earlier in the day after a brisk walk/strength session.