r/flexibility

built specifically for home gyms.

Three tracks:

— Bodyweight only — push/pull/legs with progressions from beginner to intermediate

— Dumbbells — full compound programme with a single pair of adjustables

— Bands + dumbbells — most complete version, covers the gaps dumbbells leave

12 weeks for each track. Progressive overload mapped out week by week so you are not just guessing. Nutrition basics included — calorie targets, protein goals, simple meal structure.

I am 33, 183 cm tall, and weigh 75 Kg. I have always had flexibility issues.I have never lifted weights but I used to run and cycle regularly.

Over the last 1 year. due to location change, I was not able to do much running and bicycle and had sedentary lifestyle. In the past few weeks I have started exercise again. I was surprised by how inflexible I have become.

My hips have become tight, and I experience occasional pain in either my left or right hip. I notice it more when I run.

My back, core and neck have also become stiff. I feel tightness in my neck, core and back when I look up. I am unable to lie flat on my back without a pillow., especially when attempting the bridge. I have to lift either my lower back or my neck to get into that position.

I believe one of the issues is a weak core. I am currently doing planks and bridges to improve it.

I need help with muscle tightness—specifically, which muscles I should focus on and which stretches would be helpful.

https://preview.redd.it/ocel9tmapeug1.png?width=497&format=png&auto=webp&s=3f69ce29bf52ac596187ad39ffd8ff3bde5d5b53

Hi, I do HIIT and lately have been doing a ton of squats. I find the spot right where my leg becomes my hip (on the front, not on the sides) is SUPER tight and i can't find a good stretch for it. have tried cobra yoga post, classic quad stretch, but nothing seems to get high up enough. no pain, just a feeling of tightness that needs to be stretched

I'm very tall so my upper body tends to lean forward when I squat. I think this is related but not sure

Hello, I have Scheuermann's disease (Curve ~41 degrees). I was wondering what type of daily routine I should follow for stretches. Most important for me is legs, back and core since they support the back, but I want a full body routine also. I don't want to spend 2 hours everyday on stretches. What would be the optimal routine, maybe morning and evening. I understand that it is also important to strech every 40ish minutes if sitting for that period of time. Ive been doing stretches, but I haven't made a concret routine. Also I consider myself quite stretchy already if you can say that, I can do most streches without a problem.

Hey y'all!

Me and my girlfriend have just started going to the gym together after many years of bodily neglect. She has a spinal fusion and hasn't really kept up with any of the post-op stretches and exercises for retaining mobility, so she is looking to start working on that. One of the biggest issues for her flexibility is her inability to sit upright with her legs straight out and flat
(Think: |__ )
her knees always need to remain slightly bent, and when she straightens them it's a gives her a burning stretch in her hamstrings.

Today she did some pretty heavy cardio on a stair master and her legs were absolutely shot, so after we both finished we decided to take a break to stretch. I suggested that she sit in a chair and do toe touches one leg at a time since it'd be a little easier on her back, but she insisted that sitting flat on the ground and straightening her legs was more efficient since it did both legs at the same time.

Any tips on which way would be more effective for a post cardio stretch for her, if either? Thanks in advance, I hope this doesn't break Rule 4!

I've tried a few fitness apps but they're all either full workout programmes, generic yoga flows, or so complicated to set up that I give up before I even start a session.

What I actually want is simple — tell the app where you have a problem or what you've been doing that day, and it gives you the 5 or 6 stretches you need. No fluff, no 30-minute sessions, just targeted and straightforward.

Every app I've found so far is either too broad or just a watered-down yoga product. Am I searching for the wrong thing or is there genuinely a gap here that nobody has properly solved yet?