We over at r/flexibility created a new full-body stretching routine. Takes 30 minutes and we've included a follow-along video, cheat sheets and pictures of each exercise. Try it out!
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r/Fitnessu/tykato (14053)

Starting To Stretch

Starting To Stretch is our own full-body flexibility program that was designed for r/flexibility beginners!

It consists of 10 stretches divided into 2 equal parts (upper body and lower body). The focus of the program is on inflexible beginners and their typical needs: Shoulders, Thoracic Spine, Hips, Hamstrings, Wrists and Calves. Almost every of the exercises can be progressed to a specific skill if done long enough.

Follow Along: You can follow along the whole routine with this video!

Cheat Sheet here: .png | .pdf

Programming

Do this program 2-3 times a week! It will take ~30 minutes. If you have time issues, you can switch between upper and lower body.

The stretching protocol is to be done in the following order. Try to go a little deeper each time after the bumping movements.

The Stretches

Upper Body (Video)

Lower Body (Video)

Frequently Asked Questions

Why didn't you include [insert stretch]?!

Starting To Stretch is meant to give you the best "bang for your buck" and focuses on the most common problem areas. Feel free to insert your own specific stretch into the program!

How often should i do this program?

A good starting point would be two times a week. If you have the time, do it three times a week! If you lack time, split it up into upper and lower body and do both once a week.

Can i do this every day?

Absolutely! However, if you feel pain or discomfort, do it a bit less. Your muscles need rest too and stretching is taxing your nervous system quite hard.

I have medical condition [insert here], can i do the program?

There's no one-size-fits-all answer for this one. Ask on the subreddit and people will make sure to help you with your specific problem.

When should i do the program?

Any time when you are relatively stress free is perfect. When your mind is relaxed, stretching is easier. Don't do it before a workout, because it increases injury risk. After a workout is fine!

I don't like this stretch: [insert stretch], can i replace it with something else?

Absolutely! You won't benefit from stretches that you don't do, because you hate them. Switch them up as much as you like and need.

Have anything to add or any questions? Shoot me a message: u/tykato

Comments (330)

on behalf of those of us who have trouble sticking to things due to a lack of guidance and structure: thank you.

Seriously, stuff like this makes stretching so much more accessible to someone like me who would have never tried. I wouldn't even know where to begin besides the fact I need to. That's kind of daunting to face so guides like this are perfect and a great way to advertise their community as well.

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They said if it was too long you could do upper body one day and lower another?

Though, I wonder if you can just do each thing less times? I assume then the videos wouldn't work? Or maybe there is some other reason?

I'd probably just stick to what the FAQ says and do the proper amount of time per stretch but do less movements per stretching workout if time is an issue.

I love this one and it comes from the /r/fitness sidebar. 15 minutes and it's all follow-along.

There is a app in the playstore called stretching and flexibility routines. It's basically a daily stretching app where you can pick you time constraints and body region stretches. Highly recommend it.

My plan is to do upper body on upper body exercise days, and lower body on lower body days. Should keep it to only 15 minutes at a time then.

Yes!!! Thank you!!

On behalf of me who has trouble not being an idiot. Can you behalf mdbmmmmm??m yt?t]ppxx zzz

I don't stretch before I work out, as I am an impatient fuck and can't be bothered to extra work.

I dont do a whole lot of stretching but the DOMs are real this AM, definitely going to run through this!

FOAM Roll. Before lifting, after lifting, and before bed. It's been FAR more effective than stretching for me at reducing DOMS and maintaining flexibility

Same , the DOMS I get while doing a leg day last a couple days vs my upper body will only last for 1-2 days

What is DOMS?

delayed onset muscle soreness

Saved.

To never look at it again!

To look at it again tonight!

Best time to try new stretches is before going to sleep.

Me too. It helps me getting to sleep. My wife finds it weird though.

Ask her to join you, nothing better than looking weird together.

And then eventually...gettin' weird together. ;)

To do it tomorrow morning!

Who has 30 mintues everyday to devote to stretching?

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We just wasted 30 minutes of your time reading and commenting on this post LOL surely you can find some time people.

Under Program it says

Do this program 2-3 times a week! It will take ~30 minutes. If you have time issues, you can switch between upper and lower body.

so you don't have to do it every day, problem solved! :-)

It suggested 2-3 times a week not daily, I am nearing 60 and having trouble putting socks on in the morning, been looking for something like this, one day you might appreciate it, I wish I kept stretching like I used to. Just did the whole thing and no issues except with the pike stretch, so its just my hamstrings need a touch up.

Yea i didnt read it at all lol. Im lazy. Hence why i dont take 30 mins to stretch.

Literally everybody

I was looking for a tried and true shoulder mobility stretch for a long time. This is godsend, thank you to all contributers!

.

(As is tradition)

Amazing thread, I’ve got a question though. I’m quite a big boy (6”4) and suffer from mildly poor posture from sitting on chairs and playing PC games too much throughout childhood. I also have super tight hamstrings and hip flexors, will this help me overcome my problem as I have an insanely physical job that requires me bending over and lifting a lot of the day giving me sore glutes (and hips/outside glutes/side of thigh)

Yes, stretching will stretch tight muscles

Tautology of the day :-P

I've been having lower back problems lately (well, really for like the last 5 years, but especially bad in the last few months). I've started going to a physical therapist who believes the issue is that my glutes and thoracic spine are way too tight, leading to extra stress on the lower back. I've been stretching out the problem areas for the last couple weeks and have already noticed some improvement - especially in the glute/hip.

Foam rolling my glutes and using a peanut massage ball on my back has also been a huge help.

Hey, you’re me! Same problem areas and whatnot. Do you mind providing some more details on what stretches you’re working through? I’ve been doing all the foam roller work.

I'm in the exact same position as you, and after about two months of regular stretching, a program that takes into consideration my mobility limitations, and some chiropractor visits, I can not explain to you how different I feel. I also had (and to a certain degree - still have) tight glutes, limited overhead mobility due to rounded shoulders, and some restricted movements in some vertabrae, but I feel like a new person. I never truly made such an effort to rectify the issue until now, and the progress I see already only serves as further encouragement. Just wanted to let you know that there is light at the end of the tunnel

Can you let me know the main exercises and stretches you do? You sound exactly like me. Really need a good routine for tight glutes and rounded shoulders.

Also try the Limber 11 https://www.reddit.com/r/Fitness/comments/2qmkye/joe_defrancos_limber_11_in_11_simple_gifs/

There's a good chance you might have what is called an Anterior Pelvic Tilt, which I also have. What I did was search for specific stretches and do them everyday. In one month, I've already noticed a good improvement, and it's very pleasing since I also have a pretty intense job (farm work).

I wish you all the best!

Thank you friend, I think it may be this! I heard Elliot hulse speaking about this once and saying it’s especially prevalent for people who sit down a lot, and kids who play computer games etc. I will look into this, also a lot of people at my job say stretching glutes help

Yeah, I have been in your exact situation! Am tall, played lots of video games, sat at school for years, never really stretched...

Since I've tried it every day, I can guarantee you it will get better and you'll feel great!

Best of luck to you!

Could you tell me what specific stretches you did for a month?

Of course! Take a look at those; they focus on hamstrings, lower back and glutes to correct your posture:

http://kaasplateau.com/stretches.pdf

https://caloriebee.com/workout-routines/Fix-Anterior-Pelvic-Tilt

You may be experiencing referred pain. chances are if you're bending over constantly your hips are fine, but the tightness may be caused by lower back tightness.

I would recommend stretching your obliques, lower back, and glutes.

This seems very similar to phrakture's Starting Stretching. Is there any reason to prefer this one?

I think phrakture's starting stretching and other routines have outdated video/reference links, so why not prefer the updated one! (unless plagiarism or poor citations)

yeah, a lot of the links in the phrakture one was broken. Phrakture used to be the suggested one on r/flexibility but replaced in favor of this one. I think it's good to not have the pigeon pose in it, but personal pet peeve about it.

What's wrong with the pigeon pose?

it's one of those poses where if not elaborated properly it's very easy to hurt your knee and I don't feel like it was covered well enough in phrakture's routine.

They could've just put this video next to it instead of removing the routine from the sidebar tbh, and included both routines together. Starting Stretching/Molding Mobility is pretty good despite being old.

Being old wasn't a problem to be honest. The dead links especially dead gifs and images were. From what I researched on that subreddit every comment was in line of start from starting streching and we went there, there were lot of them dead links. Rest routine were not very structured to get started.

I guess personal preferences. Try it and see which one is better for your body.

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Thank you for reposting this

Thank you for sharing this. It needs to be be higher up. I've messaged OP before to clarify his points and videos and never addresses my concerns. Im pretty sure I saw OP post a video last year where they couldn't touch their toes from a standing pike position and it appeared to be entirely be an issue with not knowing how to hinge at the hip.

I question OPs credentials and would suggest sticking with limber 11.

Limber 11 is only lower body though.

The thing is, can someone provide a better alternative?

[deleted]

Uh, no. Someone said that's a lower body only routine where most the GIFs and images are missing...

Isn't Limber 11 a dynamic stretching routine? In other words, something to do if you simply want to maintain your ROM (aka limbering, as the name implies).

As far as I can tell, this routine aims to increase ROM and this is what I am struggling to find right now.

So is this a good stretching routine or not? I probably shouldn’t be getting my flexibility info from reddit anyways haha

why did it go away? this is useful to know

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ahh, file this under stupid shit that happens when you don't look at what sub you're on. thought for a moment there was some shady suppression of dissenting voices shit going on

10 stretches held for 1 minute each is 10mins. Where does the other 20mins come from?

Do we repeat the routine?

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Is it possible to make edited video that doesn't have any instruction to use for following along multiple times?

This! A condensed video without explanations, just saying the exercise and providing timing, would be perfect for following along every day.

Alright cool thanks!

A condensed video to follow each and every time would be really helpful. This is amazing mate, thank you

1 min holding plus all the bumping movement you have to do

Would you say stretch is best done pre or post workout. All I ever see is conflicting anecdotes when i look it up on google.

I would recommend against static stretching immediately before a workout

I believe static stretching has actually been shown to decrease muscle performance when done before a workout. To be clear, that's when the workout or goal is maximum performance and/or really heavy weights.

Decrease muscle performance and increases chance of injury.

Never before a workout.

Actually it's been shown that as long as you follow up static stretching with dynamic stretching, that any loss in performance is negated. Consequently, if you need to static stretch to ensure good positioning when performing lifts, then you can but it would be best to follow with dynamic stretching before executing lifts. On the other hand, it may just be beneficial to do more light warm-up sets to "grease the grooves" for good positioning. Up to the individual.

not saying you’re wrong but can I get a source on that?

I actually heard it on a podcast with (I think) Eric Helms but I listen to a few so can't remember which one to link it. However, this is a good literature review, particularly of relevance the section titled "Effect of the combination of static stretching with dynamic activities". https://www.researchgate.net/publication/50272304_A_review_of_the_acute_effects_of_static_and_dynamic_stretching_on_performance

I'd also like to add that I do think individualisation is important. I personally don't have issues with ROM so don't really perform static stretching but I understand how it might be beneficial for some people, as part of a well rounded routine

Never after too, I've heard. At least after a hard workout. You've already pushed your muscles to the limit, so stretching will only decrease performance, increase soreness etc.

Na stretching as a cooldown is good

Everything I've read has said otherwise. Stretching reducing soreness is a myth. The only thing stretching does after a hard working is tearing down your muscles even more.

Can you give source? I think the consensus is that it's good after, also because the muscles are warm, so if you've heard some against we would like to see them

Most of them are Norwegian. There’s a lot more coverage of fitness here than what I’ve seen other places. I’ll link some of them. You can also just search: “does stretching help against muscle soreness?” And you’ll find a few results.

  • https://www.tv2.no/a/9120875/
  • https://www.nettavisen.no/nyheter/--hjelper-ikke-a-tye/3049010.html
  • https://www.kk.no/helse/du-blir-ikke-mindre-stol-av-a-toye-67940299

There’s lots more of them. Can’t bother to find more rn though

But all those only adress soreness? It does not say you won't get the benefit of stretching? They don't say that the muscles will break down even more, if my Norwegian is as good as I think?

What about cardio? I always static stretch before biking because if I don't then my legs tighten up within about 20 minutes.

Generally you want dynamic stretches (i.e. warm up thingys) before exercise (with maybe some static stretches on problem areas) and static stretches afterwards. As these are mainly static stretches I'd probably do them post workout.

Do dynamic warm ups before (leg kicks and swings etc.). Deeper static stretching after.

After.

You always want to have warm muscles before stretching them.

Thank you! I'm going to actually try and stick to this. As a 26 y/o who has been inflexible my whole life it's something I've always wanted to fix and just never willed myself to put the time in for.

(pointless story but I'm bored at work)

This past winter I had a wake up call, I love to snowboard, always have - so leading up to the season I made sure to never miss a leg day so I would be prepared for the season. Turns out it wasn't strength that was my issue, but flexibility. I was cramping up and getting charlie horses before we even hit lunch time! (even drank a ton of water and ate a banana in the morning).

I remember when you had to literally drag me off the mountain, now I couldn't physically go on after just a few hours. Made me realize if I want to keep doing this late into my life I'm going to need to fix these flexibility issues. If I can get to a point where I can place my palms on the ground it'll be a miracle.

Wow this is amazing

Do you have any tips for stretching out tight traps/lower neck? Every stretch I've ever read about has been bullshit besides anchoring a hand waist level on a pole and rotating my body in the opposite direction, looking over the opposite shoulder. Even this only really helps lower neck

have you tried using a tennis/lacrosse ball on surrounding muscles for just a few minutes before doing those stretches?

Yeah I actually have one I keep in a tube sock (makes it really easy to use against a wall)

so even if you roll out your upper traps and maybe pecs and mid traps, you still don't feel a stretch anywhere in any position other than the one you described? are you sure your alignment is correct in your stretches?

I feel temporary relief afterwards but its never lasting more than a handful of hours

ahh. stretching isn't the whole answer here. you have to figure out *why* those muscles are so tight and painful. likely, they're overworked because they're compensating for some weak, underactive muscles, which means that you need to strengthen some muscles and perhaps stretch others, but the ones that need stretching might not even be your traps/neck. examine your posture and movement patterns to find out what muscles might be weak.

This is isn't really stretching and I'm not sure people talk about this around here but the Back Buddy has done amazing things for my neck and shoulders.

Yeah I have a thera cane that helps out too

If this will allow me to suck my own dick, sign me up.

Why don't you just put a wig on a guy from Craigslist and 69 like a normal person

The problem with being able to suck your own dick is that it feels way more like you’re sucking a dick than it feels like you’re getting your dick sucked.

Maybe thats what I'm going for

Go on, share with the class where your adventures have led you. : ]

Unfortunately nowhere 😑

All of it is easy to follow, except for the Pancake. This one does not look to be beginner friendly at all, I can get maybe to 60 degrees above the ground, 90 degrees feels pro

Good job, but I am a bit sad that you're all in black what makes it hard to spot details in positions. This has been discussed several times before :(.

What is a "bumping movement"???

I think of it as the repeated rocking movement of going deeper into the stretch but letting go immediately. So if you're at max comfortable stretch you push a little harder and then instantly release when it's too much.

Instead of slowly and smoothly forcing the stretch to its limit you can bounce yourself into position, the momentum will make you stretch further and bounce back.

Has this advice recently changed? I always heard you shouldn't bounce in stretches.

Never bounce super hard as that can often lead to injury. The "bumps" op is referring to (probably) are tiny movements to help ease you into a maximal stretch. Think of it like a number where 100 is as far as you can go with 0 being your rest. Bouncing would be going from 60 to 100 over and over which is dangerous but bumping in this program would be something like 85 to 90 a few times and hold, then 90-95 and hold, etc., which will slowly but surely increase your "100". Hope that makes sense.

It does make sense, thanks!

I don't bounce, I never looked into which is best. The OP seem to think both are OK.

To those that think it may be pointless: I am Very flexible but with age I need to keep up with it more than i used to.

I feel a huge, huge difference in my body when I am at peak -flexi and when I’m slacking. Feeling loose is a lot better than feeling tight. The ability to move uninhibited feels like a super power. When I’m flexible I never have back or body pain. I feel way more in tune with my body.

At my most flexible (was a dancer), you could basically take my leg and move it 180 degrees like a windmill without me feeling anything. And my legs were strong, too.

If a stretch plan is too boring do a yoga class.

What benefits does stretching give?

  • Increased range of motion / improved mobility
    • May help with bad form in lifts caused by limited range of motion
  • Decreased muscle tension
    • May lead to feeling less stressed
    • May improve posture
  • Improved circulation
    • May improve recovery time

It’s a lot of “may,” but I think it depends on the person. I get crazy sore after every workout and cramp in the middle of leg workouts (squats, deadlifts, etc.) if I don’t stretch when I start to feel tight.

I definitely think it depends on the person. My dad is a lifelong stretcher - he will stretch for 30 min each day, not necessarily before or after exercise.
So I would say the answer to whether or not you can benefit from stretching is maybe, but I’m sure it depends on genetics and the type of fitness you’re trying to achieve. If you’re someone like me, stretching definitely helps; I would say it’s necessary. For others, I bet it can make no difference.

TLDR: In the aggregate, I believe stretching isn’t proven to be beneficial to everyone because not everyone benefits from it. Those who do benefit from stretching should, but you would have to figure out whether or not you, personally, find it helpful.

I dunno. That's a lot of "may"s.

That’s...how science works. Nothing is 100% certain all the time for every single person. Even if something is 99.9999999999999% certain the correct way to use such a study is may.

The question is, what does "may" mean in this situation? 99%? 50%? 1%? The effect is seen in studies but not significantly? Anecdotally people have noticed the effect, but it's not seen in studies?

Ok. Would it be irresponsible to say any exercise "may" provide all the non flexibility related benefits of stretching? They don't seem unique to that particular form of exercise.

I mean when I Googled it, there are a lot of lists of "wills," but they were claims without sources so I choose to take them with a grain of salt. Somebody else might have more backup. Many of these benefits are meant to be apparent even after your first practice or few practices though, so I suppose we could find out for ourselves.

I try to cram in 6 hours a week dedicated to exercise. I rarely get to 6 cuz life can get busy. So I try to do stuff that I know makes a discernible improvement in my life. I lift weights and I can see an increase in the stuff I can handle in my normal life. I run a few miles and I can see how my daily energy is increased.

Dedicating 30 minutes to stretching feels to me not worth the time to get increased flexibility and a buttload of tiny buffs to everything else.

Not everything will come with obvious benefits. I guess that is more of a mindset thing (wanting to see results that is). I personally categorize stretching more as preventative maintenance to make injuries less likely in the future.

If you really are too busy to spend the 30 minutes at this point in your life (two 15 minute sessions before bed), then I wouldn’t worry about it. It might become important to you in the future though.

I do a few minutes of post workout stretches and throughout the day I'm stretching. To dedicate 30 minutes for this one activity sounds excruciating. Like blowing my nose for 30 minutes.

Something I do everyday a few times a day that I don't want to make an activity of.

You would see the same effects from stretching as you do with lifting, especially if your job requires you to be in a sitting position for multiple hours per day.

Daily tasks like putting on socks would become easier, and it would prevent possible injuries during exercise or just reaching for something. You might notice your headaches go away or the tension in your muscles relaxes, or that you get better sleep.

You should research it yourself instead of assuming it’s no good. Even if you just do it once per week it’s not a huge commitment for something that is likely to be beneficial.

By allowing for your muscles to comfortably reach a full range of motion, stretching can prevent injuries, make it easier to perform daily tasks (like putting socks on as someone else mentioned), help with proper form when exercising, and help with daily posture.

If you have a desk job then you definitely are too tight in your calves, hamstrings and glutes which leads to back pain and can pull your knees just slightly out of alignment when walking/running, which will eventually cause pain and/or injuries to the ACL, IT band, etc.

Plus, breathing and stretching helps releases stress and tension in the body, and helps you sleep better at night.

Improves your ability to get into good posture, which helps prevent chronic injury.

flexibility and recovery

Try struggling to put socks on, it sucks.

Increased injury

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I have a number of friends who are PT's or are simply regularly active who have said the same thing. I'm pretty sure if you are already decently active that stretching might not matter as much.

That said, if I don't stretch before and especially after a work out, I wake up much more tense the days after a workout. Everyone's different.

It's better than breaking.

This is a long list. You should Google it.

When you’re a baby you’re flexible, when you die you’re stiff. That’s reason enough for me.

Amazing. Thanks for sharing this, I'm hoping it'll help w/ my back pain. The videos are also easy to follow.

What is this a cheatsheet for robots?

This looks like a great routine to improve flexibility. Thanks for letting us now. I'll definitely give it a try.

This is what Reddit should be. Awesome and keep going.

That's like the best thing you guys have done in just the right time. I was following /u/antranik 's yoga video because I wasn't able to find anything which was very structured. It wasn't like your wiki and to post didn't have much, it was more like that there was too much and not very structured, it was very overwhelming and confusing a lot of times for a beginner like me.

So from me and behalf of anyone who gave the same problem: thank you very much.

Can you ensure that i can blow myself?

I'd start right now if that was a result

I don't doubt stretching helps, and I even have a daily stretch routine. But does anyone have any source to a scientific study/review that shows regular stretching does improve flexibility ?

Yoga definitely helps. Personally I would rather do yoga, most of the above stretches are well-known yoga postures. This study in the journal of Preventive Cardiology showed that strength and flexibility improved in people who attended two yoga classes per week for 8 weeks

https://doi.org/10.1111/j.1520-037X.2001.00542.x

Awesome , just the thing I was looking for.

Glad to be of help. Here is another recent study from 2014 in the Journal of Bodywork and Movement Therapies. The researchers found that even one 90 minute yoga practice per week can make a difference in flexibility https://doi.org/10.1016/j.jbmt.2013.11.008

I was wondering this too. Did anyone go from pretty inflexible to flexible?

I have gone from very inflexible to somewhat flexible from stretching, so at least it works for me.

Flexibility is a lot of genetics. But stretching will help with it. Sometime it's small, sometime the ch age is huge.

I wonder how huge the ch age will be?

I feel like a huge part is genetically determined positions of joints and bones etc

There's studies showing stretching actually makes you weaker and increases risk if injury. This is pointless.

Source?

Good luck with that.

Thank you! Here's a stupid question, everything that I've read is that static stretching should not be done cold. Should some sort of warm up be done before starting this routine?

Lease and a key, try it out

Hey you’re the guy who taught my how to have amazing forearms! Im sold !

Hey, Any forearm routine you can link?

r/griptraining has everything you need

This is great. I've started doing some light exercises and have really noticed my lack of flexibility but had no idea where to start. This couldn't have come at a better time!

I used to be flexible in my teens but I always thought stretching was lame in my youth. Fast forward to age 35, after playing lots of sports and exercise all with out stretching, I can barely touch my shin. I am trying to find the motivation to begin this.

Just do one stretch tonight, another day do 2. Build it up. We believe in you!

Is the bouncing thing okay? I've heard bad things about ballistic stretching

Will this make me a "Bendy Wendy?"

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Thanks! I was just looking for something like this!

I might have to try this ;D

Good tips

What is meant by "bumping movement?"

Post to find l8r

!remind me 5 days

Thank You so much for this.

It took me so long to find something that I can start doing that targets a variety of muscles but isn’t going to be too much time commitment. Thank you so much.

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How you doing these days tykato? Your grip and yoga videos have really helped me. Noticed you stopped uploading and posting. Everything ok?

I just started this stretching routine and wow, my body is tight. Not like the good right. Thanks for sharing this program.

Will this help me with my back pain? I sit a lot because I am a freelancer. At the moment, I am not able to go to the gym, so I'm looking for an alternative until I start lifting again.

Tight hamstrings can be a contributing factor to lower back pain. So yes I would focus on the lower body stretches above as they will almost certainly help you back to an extent.

Anything is better than nothing. Stretching should help with back pain, depending on the cause of your pain. Won't do much if you have a slipped disc for instance. It's suggested to get up move/stretch for 10 or 15 minutes every hour if you're at a desk all day.

That's not really true. Some stretching could make the problem worse. Imagine if the reason he has problems is because his hamstrings are already stretched then it would cause more problem to stretch them.

Hence > depending on the cause of your pain

I just reacted on your "Anything is better than nothing" comment.

you sit a lot because you are a freelancer? Get a desk high enough to stand and work. Or if you are a cheapsjate like me rig something to get your laptop higher.

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.

I can't wait to try this!

this may well as be the most important video i will ever see, reasons are way to complicated and boring, Thank you very much for this !!

Thanks , i have been thinking i need something like this

Well done.

Thank you guys, this is brilliant.

Been looking for something like this!

Thank you!! I needed this

Thank you so much for creating and sharing this!

Thanks following on YT

I feel like you read my mind. I've been feeling like I need to start a stretching routine recently but I've been putting it off and/or forgetting about it. Now you have come along and proven that if I procrastinate long enough the answer will find its way to me. But seriously, thank you.

edit: just completed it and enjoyed myself. Some were tougher than others but I guess that's just the stuff I need to work on. Thanks again.

Thanks friend!

Setting this is kind of a wake-up call for me; I have always worked in jobs that require either repetitive lifting, or bring stuck in tense positions. Now that I'm in an office job, that is like the trifecta of not enough stretching.

saved! thanks.

Does this help with computer neck?

So I'm gonna guess, if I aim to do this every day, it's better to do it AFTER my morning running or lifting, right?

Nice

What do you mean by bumping movements?

What is a bumping movement?

If it's the little bounces people used to do to go into a deeper stretch I'll need to see proof that it's good for you. Everything I have seen for the last while being involved in sports says its really bad.

So tonight I bought a $20 active stretching class to learn how to stretch. Is that a waste of time?

.

Only thing new i created recently was a super burrito

Advisable if I only did upper body stretching on days I'm lifting upper body and lower body stretches on lower body days?

Saving this for later, thanks!

before or after a workout?

saved this post and subbed to r/flexibility. Thanks so much

I am going to dive into this like you read about. On reddit no less.

I really need to start doing this

Omg I love you! I love this...and now I love you!

Thank you so much for this! I am doing a stretching routine from a book, but there's so many of them that it takes me forever. I've been wanting to cut down on the amount of time without losing results, but didn't know how. This is extremely helpful! Much appreciated!

This is amazing, thank you so much!! 💖

“You shouldn’t feel pain during stretches” ha, tell that to my high school football and wrestling coaches

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I have Ehlers-Danlos syndromes (type 2 and 3)and Spondylosis, can I do this program?

I'm hypermobile, on my case a Dr recommended to do stretches to improve muscles and therefore joint stability but not forcing the hypermobility (I hope that makes sense to you?). I would recommend you asking to a movement doctor (sorry I don't know the English name, but are the Dr that do physical rehab)

Thank you for the amazing advice. So kind of you to take the time to answer me. I will ask a doctor.

Have a wonderful day! :)

Coming from r/finess. This is great. I deeply appreciate this guide, as I've been wanting to improve flexibility.

Anyone in this thread, though, have info of stretching with a bulging disc? I have one that causes fairly regular pain, but I'm not sure which stretches will exacerbate the issue. I know that I need to see what works for me, but if I try a whole routine, I may not identify which particular stretch does it. Anyone with a bulging disc that had found what does and doesn't work for them?

Admittedly while this is great, but what exactly are bumping motions?

Can I do this after a run

Something g to add to my morning routine. Thank you!

I think this might get me to finally start stretching now

Great routine. I'll add it to the other ones I intend to start but never do.

applauds

Now this is cool!

This is great tykato, I followed your splits routine for a year and saw great results. I'm so excited to implement this routine!

Question: should I do any type of warm ups before starting this routine each day? Or can I go into it cold?

Thank you for this. As someone who was previously very flexible and is less so now, this will be good for me. Saved!

You wanna try it out, try it out.

Saving the shit out of this post!

Saved

This is great, thanks.

I’m the least flexible person and this is perfect to try out. Thank you so much!

Noice

Thanks OP

Hi OP, Sorry I'm new to this.

May I know why I'm supposed to stretch ?

I've wanted to have a program to do for years. This is amazing. Thank you!

Question, if I do this strict, two times a week, am I just going to maintain my current level of complete shitty flexibility, or can I make real gains on flexibility just doing it two days a week?

Maybe bro science, but I've always been told that if you're not stretching every day that you're not going to really improve. Is that bullshit?

I'd go somewhere in between. Every day is not necessary, but you will see fairly slow progress only doing 2 days. 3 days is fine if you're busy, I personally aim for 5.

I started yoga on Wednsday actually, I did not expect it to be so fucking hard!

THANK YOU! Gods/Goddesses among mortals

Cool, who is going to load this into an app?

This is dank

.

Really helpful and in depth guide. Thanks for designing it. It helps with my muscle soreness after a workout.

Which of the starting to stretch exercises focuses on the thoracic spine?

Nice, I've been looking for something like this.

Great overview and program, commenting for later use :)

Yes

I've been scouring Reddit for the past few days looking for something just like this. You rock and my muscles thank you

That’s a good guide. I don’t stretch but I’m sure people will find it useful

Do you even stretch bro

z

This is perfect. Thank you all so much for taking the time to do this.

This is great! Thanks

I'm currently recovering from a herniated disc at l5s1, is there many stretches I should avoid?

Do you have an app?

Isn't it unsafe to bounce while in a stretch to get a deeper stretch? What happened to slowly increasing the strength of the stretch instead of treating your tendons like rubber bands?

Gentle bounces are okay

Is it normal to feel soreness in my deltoids after the upper body stretches? When I raise my arms I feel soreness in my deltoids.

Thankyou! this is a tremendous help!

upvoted for .png and .pdf

How did you know i specifically was gonna start researching stretching thank you so much.

I've never wanted to stretch so bad. Thanks for the upload. This is excellent

Just commenting to find later.

Nice work!

Thank you so much. I have been looking for something like this for a while now.

Stretch me bookmark

Omg thank you for this! As a very stiff pregnant woman this is exactly what i need in my life. Subscribed.

I love stretching & base my choice of gym on whether they have a good stretching area. I had no idea there was an entire subreddit devoted to flexibility! Thanks for sharing!

This is exactly what I needed. I’ve been working out regularly for a month or so but my flexibility is terrible.

Commenting for later use. Thanks!

Yoooooo

Saved. I'm going to start doing this routine to build some flexibility going into my surgery later in the year. Thank you and your community!

Can please somebody create an app for this?

Ah thank you for this! As a runner, one of the most important exercises we do is stretch. I stretch before and after each run yet it doesn't always feel like enough. This is REALLY helpful.

Hi OP.

Do you have any credentials or professional background in this sort of stuff?

I've seen your posts in the past and sometimes question the advice you are giving. This being one of those times.

Welp there goes my excuse!

This goes straight into that folder. I think we all know which folder I’m talking about.

Yas

I guess I have a new stretching routine! Cheers folks!

You wanna try it out? Try it out.

Commenting so I can find this later. Thank you!!

Dude. Thank you.

If i do twice a week, will I have noticeable results in 2 months? If not when?

Good stuff

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Hey!

I do a program called " Bodypump ", usually after that I do " bodybalance ". Could I subsitute bodybalance for this stretching routine or would it not cover all the areas?

I have no clue how good these stretches are :-(

This is amazing, thank you so much!

Can I do it 5 days a week? I know that exercising the same muscle groups days in a row is bad due to fatigue and health, but is is the same for stretching?

I can only “keep my butt tight” (lol) for like 10 seconds. Am I doing something wrong or do I have the weakest butt in the world?

I ain't spending 30 minutes stretching. 10 maybe. But not 30.

First time here, thanks for the videos.

Weird though, now I feel like inserting a sexist/racist/hateful comment that I think is a joke. Bah...

I hope this will work on belly fat

Sorry this only works on leg fat

!remind me 2 days

…

Still good, thanks

Sace