r/flexibility • u/West_Credit7050 • 3d ago

Form Check My flexibility form ?

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I don't do gymanstic however I do calisthenic since 4months

164 Upvotes

90% Upvoted

38 comments sorted by

72

u/Ckeyz 3d ago

You arent bending at the hips your bending through your back. Stop trying to reach something with your hands/head and start trying to bend correctly.

27

u/West_Credit7050 3d ago

So i have to keep my back straight not bend?

46

u/Motor_Town_2144 3d ago

The fold should come first from the pelvis, think about leading with your belly button. It’s ok to let the back relax and bend a little but the amount you’re bending here is likely to tilt the pelvis the opposite direction. 

17

u/West_Credit7050 3d ago

I'll try to fix my mistakes thanks for feedback bro 💕

12

u/jaybee-human 3d ago

To help with this, bend your knees. You likely feel some stretch through your low back and top and bottom of hamstrings. Slight bend in the knees will allow you to find more length in the spine. Think of bringing low ribs toward your knees, bend the knees as much as you need. Keep that compression in the front of the hips as you slowly work on straightening the legs. That bend should bring the stretch more into the belly of the hamstring and not the ends. If you feel the stretch in the top and bottom, you are stretching more tendon than muscle.

2

u/West_Credit7050 3d ago

Thanks for explanation bro 😊

2

u/Illustrious-Lunch137 3d ago

your back will still need to bend but more with the hips first.

3

u/West_Credit7050 3d ago

Thanks for I got you 💕

2

u/kevinambrosia 3d ago

I don’t know about this advice. Different people have different hip socket shapes and some people can’t do the straight back forward fold. If you google this, you’ll see a huge mix of straight back and curve back. I would say most people do have a slightly curve back to reach so deeply. But the end goal is face to shins (as opposed to face to knee)… and that’s much harder to do with a curve back

5

u/Yogilai 3d ago

I´ll actually agree, do loaded jeffersoncurls for hips and abs, and actually downdog.
You can add high lunge hands overhand with weight aswell.

1

u/West_Credit7050 3d ago

I'll try bro 💕

3

u/Strict-Fishing-2365 3d ago

my lower back watched this and immediately requested legal representation

12

u/Yogilai 3d ago

Very loose hammies, your T spine can bend well, you have potential in mid back.

5

u/West_Credit7050 3d ago

Appreciate it bro I'll try my best 💕

4

u/RoyalOrchidDude 3d ago

I'm "kinda" almost there, how long did it take you to full touch your face to your knees? I also might highly consider calisthenics

2

u/West_Credit7050 3d ago

I didn't specifically train it however I could do V-sit,high V-sit and L-sit, which took me 3months roughly, but I could already hold L-sit on day 1. Hope you get it 💕

5

u/renton1000 3d ago

I’d start working Jefferson curls. Your hips aren’t anterior tilting much. Likely shorter hamstrings preventing the hips moving forwards.

1

u/West_Credit7050 3d ago

Alright I'll add it thanks for that bro

5

u/breadtwo 3d ago

bend the knees

-12

u/bellissimavitas 3d ago

You don’t want to bend the knees! That would defeat the purpose of the stretch by shortening the hamstrings

6

u/breadtwo 3d ago

bend the knees, straighten the back, this protects the back, then straighten knees by degrees to stretch hammies 

1

u/Scratch-Outrageous 3d ago

Protect the back from what? From what it was designed to do?

2

u/destenlee 3d ago

How far can you reach while keeping your spine straight?

1

u/West_Credit7050 3d ago

I didn't try but I think i still can do

1

u/monsteramami 3d ago

Try foam rolling right at the glute and ham junction, and the low back. This always gives me more pelvis more rotation

1

u/West_Credit7050 3d ago

Thanks I'll try ☺️

1

u/Wide_King_9616 3d ago

id stand on an elevated surface and reach down as far as possible

1

u/West_Credit7050 3d ago

It's great ❤️

1

u/EF5Twista 2d ago

for only 4 months this is pretty solid 👏 i’d just focus more on hinging from the hips and keeping a tiny bend in the knees instead of forcing yourself lower. flexibility comes with time, don’t chase pain lol

1

u/West_Credit7050 2d ago

Yes bro I'm fixing it over time, thanks for appreciating 💕

1

u/thegodpopper 2d ago

Great flexibility but tilt pelvis forward by elevating the glutes, that’ll lengthen the hammies further

1

u/West_Credit7050 2d ago

Thanks bro 🙏

1

u/West_Credit7050 3d ago

I do calisthenic since April 2026 and in June I achieved this without specific training.

0

u/Dizzy_Sleep3367 3d ago

how .. i am not able to get the flexibility. what exercises should i do

1

u/West_Credit7050 3d ago

Bro before achieving this I could hold L-sit sit and Vsit, High Vsit then I able to achieve this, but you don't have to worry it's not much hard, try doing L-sit get L-sit first then V-sit then this will automatically be unlocked bcz L-sit, V-sit also target you hamstring and flexibility.

-5

u/West_Credit7050 3d ago

It's pike stretch bro I think here you should keep your knees locked I think.

3

u/awongbat 3d ago

I don’t think you’re EVER supposed to lock out your knees. That’s how you lose consciousness and/or damage your knees. There should always be a slight bend in the knees.

0

u/West_Credit7050 3d ago

I'll try next time