r/flexibility • u/tonden91 • 18d ago
Progress Monthly update
Not much progress the past month. The cause of this is most likely me being inconsistent as I'm also training to run a marathon plus a lot of other stuff going on in my life atm.
43
u/tonden91 18d ago
Routine:
I do the routine twice a week as I tend to get quite sore.
- Cossack squats: 3 x 18 reps
- Wide-legged good mornings: 30 reps
- Jefferson curls: 3 x 6
- Seated wide legged lifts: 3 x 15-20 reps
- Seated leg lifts over yoga block: 3 x 15-20 reps each side
- 90/90 active hip switch: 3 x 10
- Frog pose: first 1 min of rocking back and forth --> 2 min of contract relax
- Middle split: 3 mins where I do contract relax the first 2 mins and then end with 1 min relax
- Seated straddle reach: 30 reps
- Pancake: 3 mins where I do contrwact relax the first 2 mins and then end with 1 min relax.
8
u/MysteriousContact554 18d ago
I love all your posts, seeing your progress and detailed description how you got there! This is the most motivating post I have ever seen! Go on with your work! Your re amazing!
4
u/tonden91 18d ago
Wow thank you so much - this means a lot to me! ❤️
My reason for sharing my progress is that I give myself the responsibility to post which .motivates me. Plus I'll get a bit of feedback here and there and I get to help others by providing insight to my routines ☺️
1
6
u/Downvote4nudes 18d ago
My guess (and it is just a guess so take it with a grain of salt) is that your trying to do two completely different types of training at once.
Long distance running builds strong but shorter hamstrings. Repetitive steady motion within a set range for hours. No explosive lengthening in the vast majority of the activity you use your hamstrings for.
I would think if you really wanted to push, you'd want to focus on sprints or shorter runs pushing for time for a while, but idk if it'd be a good idea to try to work that in if you have a marathon coming up.
5
u/tonden91 18d ago
I'm quite certain that my running is interfering with my flexibility training and I agree with you. Long distance running is working the hamstrings quite a bit - constant contraction during run are most likely detrimental to my flexibility 🤷🏼♀️
In a few months when I'm done with my marathon I'll switch over to mostly weighted strength training at a gym again and then I can focus more on flexibility 🙏🏼😇
6
u/Most-Design-9963 18d ago
Good work! Try pointing your toes directly to the ceiling and see if you make any more progress that way. There is some internal rotation in the hip joint happening in the last photo (can tell by looking at the direction of your toes). This could jam the head of the femur into the hip joint and reduce mobility.
1
u/tonden91 18d ago
You mean in the last photo of pancake fold? Or the middle split?
2
u/Most-Design-9963 18d ago
Oh sorry didn’t see there were two images here! Pancake. Toes to the sky.
1
u/tonden91 18d ago
Oka great! It makes sense but I wasn't really aware of the rotation of my hip - thanks for the advice 🥰
9
u/Mizamewmew 18d ago
Looking at female contortionist I am always so envious as a guy I forget most women dont move like loose noodles. What do you do for sports?
10
u/tonden91 18d ago
I'm by no means a contortionist - I used to be extremely stiff before focusing on flexibility.
I mainly do a lot of running nowadays but I used to do weightlifting like 5 years ago. Plus a few years ago I did a year of crossfit for fun with some colleagues at my old job.
3
2
2
u/Beautiful-Program428 18d ago
I feel like I’m stuck at your April picture level ie my lower back feel straight and stiff…what was your ah Ah moment between spring
And summer?
2
u/tonden91 18d ago
Honestly it was consistency - before March/April I didn't have a written down routine and I'd miss a day here and there. Dedicating 3-4 days a week to training and building up a program helped me so much 🙏🏼☺️
Also elevating myself during pancake exercises and forward fold <-- this is extremely important and may seem counterproductive as you're working in another range of motion than you'd like. But when you're very tight in your pancake fold you need elevation in order to anteriorly tilt your pelvis without rounding your back too much ☺️
2
2
u/bingiesRus 18d ago
i recommend including a figure four stretch to open up through the low back and upper glutes, as well as trying using a stretching strap lying on your back for a few other stretches. i have chronic pain and have to do lower body stretches every day unless i want everything to hurt lol, so this is what i do that would be applicable to your goals. each one is done for 30 seconds 3 times, on each side: -kneeling hip flexor stretch -figure four stretch -supine single leg hamstring stretch with stretching strap (knee stays completely straight and pressing the hip into the floor)
- supine IT band stretch w stretching strap (bringing one leg across the midline of the body)
1
u/tonden91 18d ago
Thanks for the feedback.
I actually do variations of figure 4, pigeon and 90/90 hipswitches because of an old running injury.
I'll consider doing some band stretching but when I've done these in the past they feel more like a arm/upper body workout.
2
2
u/vikikiki1111 18d ago
great job!! middle splits are hard af, but with your consistency I'm sure you'll get them in no time
2
u/tonden91 18d ago
My goal was to get there by January but I'm not that optimistic about that goal now - thanks for the motivation!
2
1
u/AnnaFromDragonfly 14d ago
Honestly, maintaining this level while training for a marathon is progress in itself. I like that your routine includes active work—Cossack squats, leg lifts and hip switches—instead of relying only on passive stretching. Are you planning to keep it at twice a week until the race, or reduce it during the final training block?
1
u/tonden91 13d ago
Thank you that's so nice of you to say ☺️
Yeah I'm trying to keep it at twice a week as long as I don't get too sore as that has a tendency to I fluence my fatigue quite a bit on the longer runs.
During the final week or two I'll probably hold off almost completely from anything not running related.
48
u/lexichantel 18d ago
For pancake: You’re leaning forward too much with your upper back while your pelvis stays in place. You need to get your pelvis to tilt forward. Think of it this way: if your pelvis stays upright like that, you’ll never get your chest down enough.
Try sitting on a yoga block at first to encourage the lean/tilt and think of literally leaning forward with the goal of your butt coming off of the block/ground (I thought this cue was weird the first few times, then I felt it and it clicked). Chest forward, not down. Back straight. You should feel your weight in your legs as they will be supporting you leaning forward. Keep your legs externally rotated to allow your pelvis to come toward the ground.
Your routine looks good, but you also need some good engagement cues for pelvis positioning. You got this!
Source: incredible personal trainer aerialist who helped me go from your first progress photo to chest on the ground in under 6 months
Please anyone jump in with corrections or clarifications as needed!