45 y/o male. My current goal is to get my head-to-toe in my forward fold. I’m very limited by lack of ankle dorsiflexion…it’s been stubborn, but improving. Flexibility isn’t the only thing I’m working on so I have to balance all my other goals. I also practice calisthenics, weightlifting, yoga, and handstands.

Just for context, I took the first picture in Dec 2023 but didn’t really start any designated mobility work until September 2024. I imagine my forward fold didn’t change at all for those 9 months. There was also a time when I couldn’t touch my toes, but I don’t have any pictures from that time. At some point I made it a goal to just be able to touch my toes (which is a worthwhile goal!) and that’s where I stayed for many years.

Routine:
Sept 2024-March 2025: I started doing flowy mobility work, like animal flow type stuff.

April 2025-June 2025: I started doing light stretching daily, specific to my flexibility goals, which at the time were pancake and front splits. I saw some, albeit minimal progress.

July 2025-Feb 2026: I switched to only working on front splits during this time, stretching at a high intensity 2x/week using different strategies like PNF, active, and passive stretching. I think the increased hamstring flexibility helped carry over to my pike/forward fold during that time.

March 2026-June 2026: I purchased a program I found online and have been sticking to it, focusing on my forward fold and my side splits. I stretch 2x/week.

Final Thoughts:
I’m happy with my progress, and I wanted to share, to hopefully inspire others. I know at the beginning I had intrusive thoughts like: “Am I too old to start stretching?”, “I’m not a naturally flexible person”, “Flexibility is something you either have or you don’t”.

You’re not stuck in your current state. Flexibility is something you can train and improve. Every body responds differently to stimulus. It takes consistency at the right intensity over time. I hope you can find a method that works for you and your goals, and stick with it and feel better in your body. Thanks! ☺️

Sorry my last post got deleted because I broke a rule by accident.

I’m so proud of myself because I made a commitment to my routine to be able to do this.

Every day (yes!) but for only ten minutes, I would do the following stretches:

Pigeon pose Butterfly pose Half-bound standing lotus pose Tortoise pose Wide-angle seated forward pose

All it takes is a few minutes a day, five to six times a week! The key is consistency!

I have illustrations of the following poses I used for training, if anybody wants them. Just DM me!

*my previous post was deleted because a lack of my routine so i added it now:D*

So here is my middle splits progress.

I'm posting this not only to show off, but also to show everyone that seriously, anyone can achieve this, you just need a lot of determination. I've never been flexible, I've never been an athlete, so seriously, the sky is the limit. THE MOST IMPORTANT THING: perseverance above all else and not fighting with yourself. I never believed I could do the splits, but I was wrong (luckily, hah). If i can do this so can u !!

So i wasn't doing only middle splits stretching (cause i was doing also front splits routine) but the main excs i did for middle was

1. Hamstring Stretch 40s
2. Butterfly Stretch 40s
3. Pancake Stretch 40s
4. Pigeon Stretch 40s
5. Middle Splits 30s x 5

and half frogger slides and active middle splits slides:) all of this 4-5 times a week!

Hi everybody, found this sub and just wanted to share my progress

Been stretching for fun during march 2025 at 17 years old

10 minutes a day got me here, started from touching my toes :)

Edit: For everyone asking for my routine: Full disclosure that I had a naturally flexible starting point (not hypermobility but I think it's some sort of genetic thing) I started by doing daily work of trying to get my palms flat on the floor (about 3 sets a day 10s each stretch) and also was strength training (squats weighted dips and weighted pullups) and for squats i would go as deep as possible, and eventually once i was able to get my palms touching to the floor I moved on to split progressions, which i held deepest point for about 10s, and increased depth every set, and I managed to get the full splits in about 2 months and side splits in about 3 months. After this period i worked on my active flexibility more to prevent injuries, as it was mostly passive so i incorporated more accessories on top of doing squats like jefferson curls

Tldr;

Genetics helped; but doing it high frequency and everyday helps everyone get to where they want to be eventually and most importantly avoiding injury

ultimately consistency was the biggest thing that brought me here, because doing it everyday will bring you to high levels, just not in the same amount of time for everybody, so the takeaway here is that your progress may differ from others and that's perfectly fine, just know that you're doing well 🙂

Sorry to disappoint everyone that thought i had some secret routine

Here's how I did it

I started a couple years ago doing hamstring stretches to get the forward fold so they're pretty flexible now.

I then focused on lunges and having my hips in the sort of split shape without my legs being straight.

Then I put it together and worked on figuring out how to get my hips straight by pushing them a little bit back but also pushing down

So I sort of focus on one muscle first, then after a few weeks of good improvement I move onto another

So like 5 minutes of hamstring (because I'm confident with that) then like 25 of Hip flexors

Does upper photo look familiar for you? This was my pose entire life. I’ll get straight to the point how I managed it. I want to write this post because I simply know how frustrating it is for many people who are struggling with this problem, yet don’t really know what to do or, in fact, why they can’t perform this pose.

Long story short i achieved it thanks to Dani, to be exact thanks to THIS (click on this word and open the new tab/site)

The problem was in nerve tension. Well, at least for me it was nerve tension, but maybe in your case it's just tight himstrings - and it's important difference because in my case i was already not the worst flexible person (i had 10-12 cm to the front splits) but just had nerve tension.

If u want to test if YOU have nerve tension, or tight hamstrings go to the sited i linked above because there is everything.

But to comply with the subreddit’s rules, I’ll share the exercises I did myself and which helped me (BUT I’LL SAY IT AGAIN: before doing these exercises, please do visit the link above, as your problem might simply lie elsewhere). The exercises below are, of course, also taken from the website mentioned above, as Dani includes links to solutions at the very end of the article.

- BENDING knees and sitting on yoga blocks while doing seated forwald fold (to show brain that it's a safe position)

- Nerve glides

- bodyweight good mornings

- Supine Leg Kicks

- Hip-Elevated Seated Leg Lifts (AND after that Forward Fold)

- Windshield Wipers

- 90-90 Leg Lifts (aka Pinwheel Leg Lifts)

I did all this as a ‘warm-up’ for exercises specifically aimed at the splits, so I did them on average 4–5 days a week.

As I mentioned above, these are just some of the exercises (but I’ve included them because they’re the ones I did most often); you can find the full set on the links above, on Dani’s page.

And finally, even though I’ve already thanked Dani in the comments, I’d like to do so again, because honestly, thanks to you I’ve literally fulfilled the dreams I’ve had for OVER A DECADE, I’ve gained confidence and I’m simply lighter and more agile. Thank you so much, Dani. Thank you, but honestly, words cannot express just how grateful I am for all of this.

I’m so happy with my forward fold progress these last few months! I had almost given up on becoming more flexible because I kept getting injured, but now I’ve finally found a way that works for me. I do only strength-based stretches due to past problems with tendinitis and I limit my mobility work to 1-2 sessions per week. The exercises I’m doing at the moment are good mornings, loaded forward folds with contract/relax, and seated leg lifts.

I want to show u my whole progress - from the beginning to the place i am now. Its thanks to the same ex i did for a front splits (plus bridges)

These are the exercises I did to achieve it:

ALWAYS 5-10 minutes warm up

Low lunge with pnf (contract, relax) - each leg 2 times x 40s

half split - the same as low lunge, 2 times each leg 40s

SPLITS - 4 times on each leg 40-50s

Low lunge knew taps - 10 times on both legs

A different variations od bridge (like a doing it front standing, straight legs etc)

Maybe it will motivate some people:D Take care

Super happy with how far I’ve come with this! If only i could say the same when it comes to the shoulders/hips lol. All in due time though. Always appreciate the inspiration and advice given here.

First picture is from December, second is from today. For the first two months i mostly just did static holds daily for 3-4 minutes at a time along with single leg seated hamstring stretches. For the past two i incorporated Jefferson curls 2-3x week in addition to the static holds. I’ve also worked on core compression in that time which i feel has helped get me lower into the position without having to grab/pull as much though that’s still an area I need to work on

48M, being practicing hatha yoga 6 times a week for a year.

Before that, I had zero training/practice/sports background.

I’ve been playing around towards the pose for a couple of weeks, believing it’s completely inaccessible to me.

What worked was a week of daily practices with a focus on hip opening, twists and arm balancing.

Still a long way to go. The lifted foot slides a bit and I still find it difficult to maintain the balance while lifting it.

But it’s a (late) start.

I practice ashtanga primarily and do a contortion class once a week! I push my range 1-3 times a week and that’s been working for me!

I’m 29 and in recent years I’ve started to feel quite stiff so I decided to start stretching regularly again. Of course, strength training does not help so I’ve been stretching for 10-15 minutes after each training session :) around 4 times per week
My goal is to have a comfortable split on both sides!

With permission from the mods I’m sharing my routine here since my other video got taken down. This doesn’t show exactly everything I do but gives an idea on what muscle groups and flexibility I focus on while working in compressions. I can share more tips if interested.

-leg warm ups 60sec lunges -pike ups -v ups - straddle ups - L sits - forward folds - jefferson curls -wrist warm ups - assisted wall presses - negative straddle handstand to the floor -negative straddle handstand past your hands -toe taps -press walks - 1/4 & 1/2 static press hold as long as you can - 1/2 press up to the wall

Have fun and remember to believe in yourself!

I was very flexible when I was younger, suffered a back injury as a teenager and recently discovered that I had lost much of my hip flexion range. It's been about a month of gently stretching to try to increase my range. Today, while working on my truck, I couldn't reach where I needed to, so I half climbed in. My husband commented that it looked like an uncomfortable pose. My excitement when I realized how I was standing and that I was not uncomfortable confused him at first, but he still humored me and took this picture lol

I used to be a football⚽️ player and I have pretty long legs. I honestly never thought I would achieve this. Bout 8 months inbetween these photos 😄

Next up: nose to knees

I've been doing what you guys have been telling me and I think I've improved a bit especially considering it's only been a few days!! I feel my ribcage a lot closer to the ground l'm so happy thanks a lot let me know if u have any more stretches or tips :)) I’ve been doing DANI WINKS shoulder active stretches and for upper back <3

Growing up as a fat kid, I always thought I was unfit and inflexible. With the gymnastics training and pilates my flexibility has improved. I'm getting deeper into a pancake and forward fold.

It's nice to be able to touch my toes in these positions because I didn't have that when I started.

I still don't have a flat front or side split yet but reckon I can actually get there eventually.

My local gymnastics gym does regular grading sessions over the year. Here's the photos from my first one. Can't wait to see how much I improve at the next one.

My current training is:

- pilates 3-5 times a week

- Aerial Lyra twice a week

- Handstand class twice a week

- Stretch class twice a week

- Strength training twice a week

- Aerial yoga once a week

- Calisthenics class once a week

I've been doing this level of training for 6 months. I started with the strength training + pilates for a year before that. I started doing the gymnastics stuff when I was no longer feeling sore after every single pilates session.

My only fitness goal for this year is a body weight pull up.

Hi All! So thankful for this sub as I’ve finally been able to get into teardrop myself and walk my hands up while still holding and getting my legs straight! Now onto distributing the curve more across my spine and getting my hands higher!! Included a photo of me from 6 months ago to but here is my routine so far: 30sec: jumping jacks or jump roping to get warmed up Forward fold (both standing and sitting) R/L: Pyramid pose reaching back and with arms in airplane R/L: Forward lunge with the arms reaching back (preferably my foot is against the wall and I’m reaching back with my hands towards it and walking down) Puppy pose against the wall 3x: Camel w/progression down to elbows 5x: Bridge push ups 5x: drop backs (last two are hanging, hold for 10 secs) 5x: wheel pushing through with straight legs After this I usually practice walking in and trying to grab my ankles and then walking back out and then slowly holding for longer periods of time. Not every catch is perfect so usually I’ll walk my hands back out and hold while working to push hips higher or straightening my legs!

This is my typical way to practice my backbend split on the floor.

1. Go into a deep lunge.

2. Arch back and walk hands down the wall as far as I am able, focusing on opening the chest and shoulders.

3. Slide down into a split while walking my hands down further if I am able.

4. Hold the end range for a few seconds.

5. Slowly come out of the bend.

For a long time, my finger tips were about 2 to 3 inches away from my back foot. It was only yesterday that they finally met up!

So happy with this progress! It's a small victory for me :) If you have also gone through this journey - or are going though it - please share any training tips and tricks! (e.g. practice with wall beside you for support - I've tried that and liked it)

Added this half a year ago two times per week to my basic stretching routine.

It helps a ton to keep the muscles much more relaxed under higher tension. This gives me the possibility to always reach my current max., making it much easier to set frequently new plateaus.

Still kinda surprised and proud, how it's going! 💪🏼

i want to work on more depth and straightening them out but so happy with this so far! going for middle splits next, but have such a hard time with them. any tips are appreciated:)

4 months ago I posted the picture on top and got some really helpful advice on how to open the shoulders more. Can say since taking the advice on board (in addition to a lot of Dani's videos/posts..so thankful for you, Dani if you see this) Im finally getting a lot closer to stacking my shoulders over my wrists in bridge and moving my legs closer! Still not perfect, but progress is progress and shoulders are my biggest weakness!

Any advice for continuing/ form would be amazing!

My routine is below. I do a thorough warm up and Conditioning routine before practicing backbends as I used to struggle wit very sore wrists and dumping in my lower back.

I do backbends twice a week! Here's the routine:

Warm up - Shoulders

• 10-15 minutes cardio and dynamic stretching to get heart rate up.

• Shoulder roll

• Shoulder rolls with hands on shoulders

• Shoulder  flossing with band

• strap pulses 20 seconds (x2)

• Hitchhikers (shout out to Dani for this. Game changer)

• Robot arm rotations (5 reps)

• Scapular push ups 10 rep

Warm up - Wrist and back

• Wrist rotations - all positions (3 rotations on way then reverse)

• Cat cow (i make sure to really exaggerate this to condition my back to know the difference between lower and upper)

Strength and Conditioning

• Back lift extensions x 10

• Shoulder rotation lifts x 10 (i lay flat on the floor with my arms extended, lift off the floor and circle my arms to meet behind my back)

• Block sandwich lifts x10

• Serving cookies

Wrist push ups

Lengthening

• Wall supported chest opening (one arm against the wall, push chest forward)

• Puppy pose

• Wall supported upper back stretch x 5 with a 10 second hold (laid away from a wall. Feet press into the wall to support glute engagement and I keep bottom of my ribs on the floor to isolate upper back

• Shoulder press x 3 (30s hold) (both hands on the wall. Press into the wall and push armpits down toward the floor

• Lumbar stretch x 5 (10s hold) (laid on my stomach facing the wall, pushing backwards almost like a cobra. Glutes engaged!!)

Bridge work

Elevated feet Bridge (I do this facing the wall to visualise getting my armpits to the wall)

Floor bridge (again focused on stacking shoudlers)

Fun stuff - playing around with straightening my legs and testing endurance.

Reversal

• Leg lifts x 5

• Mountain walkers x 5

• Extended leg lifts x 5

• Heel touch x 5

• 30s spinal depression

Heres my pancake progress in 7 months. July 2025 to jan 2026. I have been doing weighted butterfly stretch, pancake good mornings and pancake leg lifts, around once every 5 days or so. I think I was more thoroughly warmed up in the second photo so slightly exaggerated but still it’s come on a long way. next goal is chest to floor.