Any tips on how to be more flexible?

[Sonorous]

About 3 and a half months ago I started working out again and doing stretches. The working out part was pretty straight forward because I'd done it consistently before back in 2018, but the stretching thing was/is new. So, there could definitely be better stretches out there. This stuff has just been a good start for me and I've seen a lot of progress already. I started off and still am currently doing these exact stretches:I believe the woman that made this chart says to do 5 of these each day but I started off doing like 20 of them and still do 20+ either every day or every other day. And I had already been doing dynamic mobility drills consistently beforehand, so that's why I started off with such intensity. But I'd definitely suggest starting slowly, don't wanna get injured. Could take a long while to heal. Been there and done that with my sartorius muscle a few years back. When just starting out, consistency is more important than intensity!

Oh and here are the exact mobility drills I do before each workout in case they could be of benefit: https://www.youtube.com/embed/7dT4KHtMM-AI didn't start off doing a minute plus for each though (of the static stretching). I started off with like 15 to 30 seconds each and extended the time as I got more comfortable, strong, flexible, etc. And since it's static stretching, I limit it to after a strength training workout or if I'm not going to be doing any training exercises until later that day. Same goes for cardio.

As for recovery and muscle health, I make sure I eat nutritious whole foods. But I put an extra emphasis (the day of working out/stretching) to eat anti-inflammatory foods (like pinto beans), end my showers with cold water on the muscles I've worked (for a few minutes), and eating lots of protein. It also helps to eat simple but healthy carbs after a workout so that it can help promote muscle synthesis. This stuff really helps with recovery! Hope this helped! 🙏💯

[zeitgeist057]

Let me know when you figure it out on the flexibility. I have tried for years to be more flexible but I cannot seem to stick to a stretching routine and even when I do I don't see any results.

As for handstands, it's recommended you start with a wall, walking backwards towards it on your hands and walking your feet up. The opposite of what is NOT recommended, which is the often practiced and easier/faster method of kicking up to the wall forwards. The second method develops bad "banana back" balance habits.

To do it faster, practice more. But be careful about shoulder pain as if you have to stop to recover it will prolong the learning experience. I would start in gradual steps and back off or slow down if you have any pain.

Something like 3-5 practice sessions/day, the first week it should be 5 handstands each session, try to hold for 15-30 seconds.

Each week, add one or two handstands to the amount you do until you get to 10 per session, and add a five seconds to your time here and there until you work up to a minute. Also begin to rely on the wall less, and during the handstands pull your feet off the wall so you are doing a handstand next to the wall rather than leaning against it. Play with your finger strength and balance.

Once you can do 10 handstands for one minute each, I would start to reduce the number of handstands you are doing and increase the time per handstand. For example, do 9 handstands of one minute and 10 seconds each.

[Anonymous]

A couple years ago I was determined to be able to do the splits because it looked so cool and I just wanted to be able to bust it out randomly (spoiler alert: I did it). All I can say is, you absolutely need to be dedicated to daily stretching. No days off! You can't start a program and slack off midway because you need to constantly put more and more increasing pressure on your muscles and fibers and push yourself just a very tiny bit each day into that realm where it's uncomfortable but not painful to stretch further.

There are literally a million+one youtube videos on stretches you need to do so either Google/Youtube it. The same goes for handstands though that's not a flexibility thing. You're going to need to practice any time you get the chance. I will see, please don't be fooled into this notion that if you are completely inflexible now that if you stretch for a week straight, you can bust out a split---try that, and you'll end up with injuries. Allow your body to get to a more flexible state when it's ready not when you think you should be ready. Good luck!

[JosyJosy]

It all about making the habit of stretching regularly, Everyday you stretch don't overdo it, you'll improve

[Guyvo]

Faster? Our bodies aren't made to be flexible. It takes lots and lots of time and to speed it up, you must do it more frequently but don't overdo it to many times a day. Doing it consistently and having the disciplinary for it, makes the progress a lot faster. But then again it's a slow process overall

[monavics]

Let your guy put you on the floor pretzel style and use his full wait to bear down on you while having intercourse. It will hurt you like hell but it will make every muscle, joint and tendon stronger and more elastic. Eventually he will be able to fold you into any position and do that to you just as easily from any angle with little discomfort for you.

[FriendlyEnigma]

I'm not sure how to help with the splits but i can definitely give some tips for the handstand! First off, trying to do wall handstands definitley helps with stability, as well as working out rhe core muscles (upper and lowers abs, as well the glutes!!)

[rjroy3]

Do Split Squats like this 1-2 times a week:
https://www.instagram.com/p/Bmv98QNnzG4/?igshid=1abdn5kd2fee

[sheikalana]

Practicing pilates or yoga. You can also check some stretching exercises on youtube and practice daily.

[GAGSucksBalls1]

https://www.nerdfitness.com/blog/a-beginners-guide-to-handstands/

[codyccc]

Hand stands are more about strength then flexibility but I'm sure you just need to slowly stretch the ligaments out but I'm sure some horse strength muscle relaxers would help

[Lunatic1]

I use an app that works you towards it at a pace of your choice. It isn't an instant result but it can be done at an okay pace.

[Anonymous]

Bend over at the waist with your man behind ya with his hands on your waist...

[ThisIsMyOpinion]

Practice, practice, practice.

[Hmmmbetternothere]

Stretch, stretch, and stretch some more.

[iseekpinetrees]

Do yoga daily.

[Luckycharms12]

Stretching and yoga

[JustACuriousLady]

Stretch twice a day.

[clayttonixc]

Anal

[areswolf]

Yoga and gymnastics