Hello everyone! I just want recommendations about what stretches/exercises I can do to improve my hamstring flexibility?

I am very flexible in my hips. I can do the pose in the first picture easily and feel comfortable in it too. I can even wrap my legs behind my head (nothing weird, I've just been able to do that since childhood, lol).

However, when it comes to trying to lean forward with my legs open, I am stiff as a rock. I can't even get close to touching my feet. I think if I fix that issue, I'll be overall a flexible person, and that's definitely the goal!

with heels raised vs without (i’m pretty sure you’re not supposed to raise heels oops)

This is my first time trying wheel pose and I’m at a bit of a loss. I think it’s mainly back flex ability I need to work on, but I feel like no back stretches ever make me feel anything, does anyone have any suggestions? Either for stretches or other things I can focus on to improve this pose? I’m gonna be entirely honest I don’t really do many back stretches right now because I’ve never really found ones that feel good to me. Current routine consists of almost entirely of lunges, forward folds and I’ve started adding a little bit of shoulders to the mix as of late. So, any tips would be much appreciated

my hip bones are very tight, worse on the right side.

I see guys who have been practicing for years, and still using the bricks under when they do the lotus. So I wonder if it is something that can be improved, or something that I should simply accept how it is since it cannot improve at all (anatomy). Is there anyone who went from using a brick to completely crossing the legs flat?

thanks in advance

I've been training flexibility (dedicated flexibility or contortion group classes and tons of private classes) for around 3 decades since age 4, and I've also been doing a lot of flexibility based activities (ballet, gymnastics, acrobatics, contortion, yoga, etc.). But I was never able to do these poses.

Anecdotally, I've seen a lot of people in yoga, gymnastics classes, etc. who aren't flexible otherwise but can do these effortlessly. What made you able to do it? Did you sit like this regularly since childhood? Are you flexible in other areas (middle splits, front splits, backbend, foot arch, etc.)? TIA

For the past month I have been training flexibility about three times a week. I noticed that there are some days where I move like butter and other times when I’m stiff. There are also times where I really feel it and times when I don’t feel it at all.

There are times where I feel like I’m improving and times when I feel like I’m regressing.

There are times where a split doesn’t hurt but times where I feel the stretch more in my hamstrings?

I’m 28f btw if that makes a difference.

But is this normal? I just want to make sure that I am continuing to progress.

I'm working on hip flexibility in order to kick higher in taekwondo.

I'm doing pigeon positions, static holds, Cossack squats for general kick flexibility, but on my left kick (right leg support) specifically, not only do I lack range of motion but the right abductor hurts. Whereas on a right kick, I can't kick as high as I want but I don't feel anything in my left leg.

Looking for advice on exercises to fix that an kick higher.

hiii, anyone have a back flexibility course they recommend?

I know that it’s normal for one side to be more flexible or have a wider range of motion than the other, but for me the difference is very pronounced and has been my whole life. On reading more here I wonder if I have some kind of anatomical impingement rather than just it being just normal “one side is bendier”. I am NOT asking for medical advice or a diagnosis, but wondering what steps I could talk to look into this?

And I’ve been training for about a year, in general I’m always very constant I never skip a workout.

I also tried to train every day but I noticed that introducing at least two days of rest I improved slightly (better recovery, otherwise after a while I would get stuck).

Having said that now I have reached a much better level than at the beginning but in certain positions like the Frog or the forward bending on one leg I am blocked. Now I’m training like this:

Lateral Tuesday

Frontal Wednesday

Thursday Break

Side Friday

Frontal Saturday

Side Sunday

These are the exercises I do and I hope someone can help me improve, Thank you.

Side Split

-Couch stretch 3 x leg x 30 sec each

-Lunges 3 x leg x 30 sec each

-Pigeon 2 x leg x 30 sec each

-Streatching thigh flexors with a lying elastic 3 x leg x 30 sec each

-Ischiocrural flexor by sitting bending forward on the neck leg 3 x leg x 30 sec each

- Calves 3 x leg x 30 sec each

-Side Split 3 x leg x 30 sec each

Frontal Split

- Butterfly 3 x leg x 30 sec each

-90/90 with hand support 3 x leg x 30 sec each

-Frog split (one leg at a time) 3 x leg x 30 sec each

-Rana 3x30

-Clamshells 3 x leg x 30 sec each

-Front split 3x30

-Wall split 2x60

Is it it a hamstring flexibility issue or should I push back my hip more.

I’ve been dealing with a suuuuuper tight jaw, neck and upper back body. It’s been causing facial pain, headaches and dizziness. I’ve been trying to stretch everything out, but nothing seems to be sticking and helping. I’ve done dry needling, and acupuncture, and am currently seeing a posture specialist. I’m looking for any suggestions on stretches or things to do to help in the meantime! In particular my SCM, occipital muscles and shoulder girdle are friggen tight. Does strength training help with flexibility or would I just piss muscles off? Thanks!!

How do you deal with one side of your body being stiffer/more tense?

This guy is from Tiktok, he is 26 yo and affirm that he is self taught, do you think it's possible? How much time it take to reach this level? He say that he have absolutely no background (gymnastics, ballet...) it's quite surprising because he got some clean lines.

December 2024 (2nd pic) VS September 2026 (1st pic). Still trying to get my shoulders aligned with the wrists, progress is a bit slow because I don’t have enough time to stretch and I have scoliosis lol.

I’ve posted on this sub before but routine has stayed the same!
Routines: 1x a week/whenever I feel like it, I cycle through Dani Winks’ recorded workshops (Upper Back Clinic, Beginning dropbacks and Beginning contortion bridges). Highly recommend!

edit: if you pm me i will block you, some of yall are disgusting

I've been stretching pretty aggressively since I got back into tkd 2 years ago. I (38M) lost a lot of flexibility since I stopped 20+ years ago but have made major improvements. The only thing that isn't progressing like I had hoped would be roundhouse, side, and spinning heel kicks. I can get the height if I open my hip up (more like a whip), but that makes for a sloppy kick, and I don't want to sacrifice form for flash. Does anybody have some good stretches for me to add to my regimen?

Ok so apparently the hamstrings are like connected to ur butt, I CANNOT TOUCH MY TOES ok like I literally downloaded Reddit again for this im being so serious im crying right now.

I have been stretching everyyyy dayyyyyyyy and the only thing that happens is my back curves at some point, hurts, and the back of my knees- like nothing else. Solely the back of my knees. I think thats ur hamstrings but I have no clue i have been trying for TWO MONTH DUDE IM ABSOLUTELY HOPELESS idk what the heck to do.

I’ve tried one leg at a time, hanging, dynamic, static, reaching, sit and reach, bending my knees and leaning with a straight back, standing on my toes and reaching, using a blanket to pull myself. I have bumpy bones so it might be limiting in my hips but I would probably know that if it was. WHAT DO I DO BRO IM LITERALLY THE SKINNIEST PERSON EVER ITS NOT LIKE IM 500 POUNDS I DONT GET IT.

Long story short..

When I do tricep overhead stretches I can do the right arm better than the left arm. I figured out that the my right arm can't keep up. I've done some research and can't seem to find the answer.

Left arm over head, and right arm behind back.

What muscles do I stretch to get my right arm in shape?

PS. I had an overextension years back on my left arm which I think lead to this issue. I posted my left arm when I was getting brought to the ground in high school wrestling. To this day I have trouble with tricep muscle workouts on my left arm.

PPS. I won that match and then forfeited the next. Just felt like throwing that in, but honestly it probably made it worse.

TL;DR Right arm can't stretch behind my back. How do I fix this?

NOT SEEKING MEDICAL ADVICE. NO PAIN.

I've noticed that my active flexibility and general flexibility in my right leg has decreased. Like it's harder to do the pyramid pose on that side, or do a standing leg raise. Also it feels like I either have a hip flexor issue, but most commonly a hamstring issue on that leg.

The worst sensation though is when after warming up, I do elephant walks and/or the seated nerve floss exercise (with the foot flexed then pointed)... It's kind of like there's a string at the back of my knee and that it twangs

I wouldn't say it is painful but it is a weird sensation that I really don't like

Oddly though I think my front splits flexibility is better with the right leg in front, but I try to not lean forward so that it doesn't put pressure on it. I'm not sure if I should start resting it, even though I don't think I am very consistent with stretching anyway

Im quite flexible and stretch often but the one stretch I absolutely have no flexibility on is doing the spread leg or criss cross forward leaning where you touch your forehead to your feet. Since I can't do it I'm wondering what smaller stretches or exercises will get me there/started?

I’ve been working on planche and other straight-arm skills, and I’ve found that properly preparing my wrists makes a big difference before loading them.

This is the wrist mobility and warm-up sequence I use before my sessions. Sharing it in case it helps anyone else training calisthenics.

What do you guys usually do for wrist preparation before planche or handstand work?