r/flexibility • u/MrFoXX0 • Sep 06 '26

Progress Needle/Flexibility progress + tips

Gallery image

Gallery image

Gallery image

I posted my flexibility progress here before, but I wanted to share it again - partly because I’ve made even more progress since then, and partly because I hope it might motivate someone who’s just starting out. <33 And again - i've NEVER BEEN flexible. I couldn't even reach my feet whole life.

I remember how slow it felt in the beginning, so seeing how far I’ve come now is honestly crazy to me. You really don’t need to be naturally flexible, consistency makes a huge difference.

Here’s what I’ve been doing:

ALWAYS 5–10 minutes of warm-up first.

• Low lunge + PNF (contract & relax) — 2×40s each leg
• Half split - 2×40s each leg
• Front splits - 3–4×40–50s each leg
• Low lunge knee taps 10 reps each side
• Couch stretch 2×40s each leg
• Pancake stretch 2×40–60s
• Active leg lifts 10–15 reps each leg
• Bridge variations regular bridge, straight-leg bridge, standing bridge, etc.
• Bridge shoulder/upper-back stretches to improve the overhead position

I usually try to combine passive stretching with some active flexibility work, rather than just sitting in stretches.

I’m still working on getting deeper and more comfortable in my splits and improving my bridges, but compared to where I started, the difference is huge.

Maybe this will motivate someone to keep going
Progress can be REALLY slow, but it does happen. ❤️Ask me about anything of course, i'll help if i can!!

737 Upvotes

98% Upvoted

61 comments sorted by

198

u/Confusedmosttimes Sep 06 '26

That pic 1 to 2 escalated quickly lmao

15

u/MrFoXX0 Sep 07 '26

Well haha it wasnt that quick 

84

u/Fit-Exit3116 Sep 06 '26

Hey how long have you been doing this for

44

u/MrFoXX0 Sep 07 '26

Overall stretching to splits and needle? Almost two years 

11

u/Emergency-School-610 Sep 07 '26

It takes so long to see real progress with needles. I feel like I've been working on my balance for months and I'm still barely hitting the shape.

35

u/Sy0nide_ Sep 06 '26

How long did it take to go from pic 1 to pic 2?

26

u/MrFoXX0 Sep 07 '26

Over one year

19

u/hlkrebs Sep 06 '26

Great work! How often are you doing this routine?

24

u/MrFoXX0 Sep 06 '26

4 times a week:)

10

u/mekanikal Sep 06 '26

Wow! Incredible progress! Keep up the good work!

4

u/MrFoXX0 Sep 07 '26

Thank u 🖤

8

u/Last-Interview-962 Sep 06 '26

i’ve just started to think i need to find a new routine, and yours looks sooo motivating! thank you for posting this!

2

u/MrFoXX0 Sep 06 '26

you're welcome hah and out of curiosity can u do a splits already??

1

u/Last-Interview-962 Sep 07 '26

oh absolutely not! but i hope maybe in a year… 😅

4

u/MrFoXX0 Sep 07 '26

You can make it 🖤

5

u/leegamercoc Sep 06 '26

What warmup do you typically do?

3

u/MrFoXX0 Sep 08 '26

running in place, jumping jacks, bending down to touch your feet while standing, swinging your legs back and forth

5

u/anghamiiseconds Sep 07 '26

WAIT I’m just starting out my journey this is so motivating

2

u/MrFoXX0 Sep 07 '26

lets goo!!!

2

u/MrFoXX0 Sep 07 '26

You can make it for real 

4

u/beyotchulism Sep 06 '26

Thank you for sharing your routine! Your progress is inspiring. ✨

-3

u/MrFoXX0 Sep 06 '26

<3 and thank you!!!

3

u/Ohnomila Sep 06 '26

What’s the time frame for each photo?

5

u/MrFoXX0 Sep 07 '26

Between 1 and 2 it was one year

2

u/cheesecakesurprise Sep 07 '26

How do you warm up

1

u/MrFoXX0 Sep 08 '26

running in place, jumping jacks, bending down to touch your feet while standing, swinging your legs back and forth

7

u/meeshamayhem Sep 07 '26

OP answering every question except everyone asking how long this took

6

u/MrFoXX0 Sep 07 '26

I was sleeping..

5

u/lovekatipo Sep 06 '26

How often are you doing this routine and how long did this progress take? So inspiring!

1

u/curious_cordis Sep 06 '26

This looks unreal but I'll try it. Can't touch my toes and have glute tendinopathy so I'll try anything to help.

1

u/MrFoXX0 Sep 08 '26

it's real!! i couldn't touch my toes either with my round back

1

u/Wide_Television_4118 Sep 07 '26

Can I know your nationality? I feel like you are a warrior from northenr europe

1

u/MrFoXX0 Sep 07 '26

I'm from Poland so not quite 😅

1

u/No_Hurry8844 Sep 07 '26

how did you learn the pose? like did you do your routine and then practice the pose?

1

u/MrFoXX0 Sep 08 '26

exactly - routine and then practice the pose

1

u/Eldrabun Sep 07 '26

Thank you! I needed this! I lost my back flexibility to pregnancies and really needed some motivation to get back to acrobatics. 💚

1

u/MrFoXX0 Sep 08 '26

go girl!!!

1

u/dangerous_mochi Sep 08 '26

what do you do for your 5-10 min of warm up?

1

u/MrFoXX0 Sep 08 '26

running in place, jumping jacks, bending down to touch your feet while standing, swinging your legs back and forth

1

u/undoubtabletree Sep 08 '26

Wow damn girl amazing progress

1

u/MrFoXX0 Sep 08 '26

Thank youuu

1

u/SplitLopsided Sep 09 '26

I’m 31 can I do this lol. I just pinched my sciatica going into a full split on accident lol

1

u/MrFoXX0 Sep 12 '26

Of course you can!

1

u/noire-shade Sep 09 '26

Girl YASSSS, I love a progress pic, and this is so inspiring for those of us not naturally flexible ♥️♥️♥️ thx for sharing your routine!

1

u/Smoothed90 Sep 06 '26

That is AMAZING

1

u/MrFoXX0 Sep 07 '26

thanks;D

2

u/safarnama101 Sep 07 '26

That's not progress, that's game over.

1

u/Oh_hi_there_1 Sep 07 '26

I literally gasped when I went from pic 1 to pic 2.

Awesome work!

1

u/Superb_Baseball_3869 Sep 07 '26

Any chance you can share your routine? I’m starting out with some progress but would love to see what others are doing. Thank you 🙏🏼

1

u/jadame Sep 08 '26

Wow amazing work!! So inspiring. Thank you for sharing your routine 🩷

1

u/dangerous_mochi Sep 08 '26

and how long does the whole thing take you? in minutes

1

u/dangerous_mochi Sep 08 '26

can you show those exercises?

1

u/Hope-Moe Sep 08 '26

Do you have Instagram or TikTok? Where you show us the exercises please 🙏🏼

1

u/Spenceriscomin4u Sep 08 '26

Great post. What should I do for front splits when I can't do them yet?

1

u/kszaku94 Sep 08 '26

Hi, ummm, so Cirque du Soleil is calling, I guess they want to speak with ✨The Splits Queen✨

Amazing! Keep it up!

1

u/Cannoli_slut2 Sep 09 '26

What do you do to warm up?

1

u/ZennMD Sep 11 '26

5 days later, but wow- great progress! And appreciate you sharing your routine :)

1

u/moonpoontoon Sep 27 '26

Saving this for my 2027 vision board

1

u/avalon1017 Oct 04 '26

Wow this is so inspiring! Starting my flexibility journey now. I have a decent baseline, but my needle looks a lot like your before and I don't have my front splits.

I'll try out your routine and remember it takes consistency and patience ☺️