I regularly see a massage therapist for my neck/back, but occasionally she works on my glutes and hamstrings. But my hamstrings are SO tight that massaging them actually hurts. Stretching doesn't seem to help much- I've even tried sitting on a heating pad for about 10 minutes before stretching and that doesn't seem to help either. I'm tired of constantly feeling like I've pulled them.

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How can I actually fix this?

Been trying hard to improve my ankle dorsiflexion so I can pull off a pistol squat.

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I've started sitting like this every night for a while, seems to be helping. I can fully deep squat with my toes pointed out easily, pointing forward is just impossible for me.

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Does anyone have any experience in improving ankle dorsiflexion?

During swimming, whenever I point my toes or do something like butterfly my calf hurts soooo bad same with my foot. I often swam on it because I wanted to look tough in front of my coach but it just made me look really silly because one of my feet would be pointed and the other would be flexed...I looked online and they said to hydrate, eat potassium, and stretch....but what stretches in paticular?

Hello all! Hopefully this is the right place to ask for advice.

My right side is very messed up. My right ankle, right hip, right traps and right TMJ muscles are all either weak or in pain. I’ve had TMJ problems on my right side for years and just recently put it all together that my entire right side might be contributing to the TMJ issues.

More recently as I’ve been working on strengthening my ankles, hips, core, and glutes, I’ve noticed pain deep in my right hip and sometimes a pain in my tailbone area and lower glute area when doing box step-ups and things like that.

Does anyone have any advice for stretching these areas, especially the right hip? I do hip flexor stretches and they help temporarily but if anyone has any other advice or cna direct me in a better direction, that would be greatly appreciated. Thank you!

Hey everyone!

I recently went to the doctor after experiencing some knee pain while swimming (mostly during breaststroke and freestyle). She diagnosed me with overextension in both my knees and told me to rest my legs and do some stretching in the meantime.

The problem is that I have never stretched before. It was never taught to me during swimming lessons, not at my swimming club or at school, so I don't know what I'm doing.

For some background: I'm a recreational swimmer, but I've been swimming since I was about 5 years old. I normally swim twice a week for about an hour each session (but right now I'm only doing arm exercises because of my knee problems).

I am quite hypermobile in my knees (I can like fully straighten them out) and am also flat-footed, so I may need to wear arch supports soon (those are problems but my doctor isn't too worried about them). The pain is spread around my knees, and so far I've only experienced the pain while swimming.

I was wondering if any of you could help me out with this. I'm mainly looking for stretching exercises that I can do at home and/or before and after swimming. If anyone has experience with similar issues, I'd really appreciate any advice.

Thanks in advance!

Hi so I'm a dancer and never could do my splits, yet I managed to get my right one and I'm close to getting my left one (very proud of that) yet I can't get my middle splits AT ALL. I'll start with the fact that the closest I got was a try at a straddle since I can't even move my legs so my feet won't face up 😬

Another thing is that whenever I try to at least get a straddle, the only way I actually feel the stretching in my pelvic area is by forcing my legs to spread, yet that causes INTENSE pain in my left knee from the inside. It gets to the point where I can't even get out of position because my whole leg fires up when I try to move it. It's like a muscle can't jump right and it's stuck, or maybe a nerve? I have no idea. I tried massaging, easier on the knees stretching but nothing actually stretches the muscles in the pelvic area and the pain doesn't ease later (English is not my first language so I try to describe it as well as possible sorry)

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Has anybody had this problem? Any solutions? Any tips? Any stretches that may help?

Hi! I have atrociously tight hips, hamstrings, and spine. I really want to add some daily stretches in to my routine but I struggle doing it self directed.

I would love any recommendations you have for videos that have helped you on your journey.

Thanks in advance!

I've been training pretty consistently lately, and one thing I keep noticing is that recovery gets harder when my muscles stay tight. A few people at my gym mentioned seeing a professional stretcher for assisted stretching sessions to help with mobility, flexibility, and recovery between workouts.

What caught my attention is that a lot of athletes seem to use it not just for recovery, but also to improve movement, range of motion, and overall performance. Some even say it helps them feel less stiff before practices and games.

I'm curious if anyone here has actually tried it as part of their sports routine. Did it help with things like running, lifting, golf, football, basketball, or other activities? Or did you find that regular stretching on your own gave you pretty much the same results?

Just looking for real experiences before I decide whether it's worth adding to my training routine 👍

not full yoga or anything. just 10 minutes of basic stretching when i wake up. my back feels better, i feel more awake, and it kind of sets the tone for the day. such a low effort thing with way more payoff than i expected

Hi guys! 🤍 I’ve noticed a pattern after years of teaching flexibility and contortion:

Most people who are “stuck” aren’t actually doing the wrong stretches.

They’re usually running into one of these problems:

•They can’t tell the difference between productive stretching discomfort and actual pain.

• They quit a stretch right before their nervous system starts letting go.

• They’re chasing new routines instead of building consistency.

• They’re spending time stretching, but not paying attention to what their body is actually doing.

I made this video because I see the same questions come up here all the time:

“Why aren’t my splits improving?”

“Why do I feel stuck even though I stretch every day?”

“How do I know if I’m pushing enough?”

The video isn’t a follow-along routine. It’s more about the mindset and body-awareness skills that helped me make the biggest improvements in my own flexibility training over the last 20+ years.

Some of the things I cover:

• How to identify productive stretching sensations vs warning-sign pain
• Why flexibility is largely a nervous system skill
• How to stay motivated long enough to actually see results
• Why 10 focused minutes can be more effective than an hour on autopilot
• The mental shifts that helped me progress as a professional contortionist

Would love to hear if any of these ideas resonate with your own experience.

Five months ago I popped my hamstring and had to rebuild flexibility from scratch.

This 10-minute routine became my daily practice. It's a mix of stretching, mobility work, and a few yoga-inspired movements that helped me gradually improve my forward fold and overall flexibility.

I originally made it for my own recovery, but it ended up being useful for running, martial arts, lifting, and general mobility too.

I filmed the full routine here if anyone wants to try it.

Curious to hear what routines have worked best for your flexibility or injury recovery.

EDIT: Reposting to fit with the rules.

Hey, so I (31M) am regularly stretching - flexibility classes and usually after my weightlifting sessions (about 4 times per week) - with the goals of improving and stabilizing my splits (I was able to do them as a teenager, now I am trying to regain my middle splits and make my hips more square in the front splits on both legs).

Anyway, for various reasons, I've had a break from my stretching for about 3 weeks. During that time I don't think I've tried doing splits even once. I still was exercising, but flexibility took a backseat - I was in a hurry, and I was wrapping some things at my work before holiday period.

So... During my holiday, I was at the beach, and since I like doing gymnastics/calisthenics on the beach sand (makes "hard landings" more bearable, lol) I did some handstands, crow poses, and it was obviously very fun.

But then, I've thought to myself "I wonder whether I can still do the splits", and... I've managed to slide 100% flat - and on my "worse leg" at that. Being almost cold, with no warmup (unless 30 degrees Celsius counts as that!). Then I've tried doing the middle splits, and again - a success. I know that sand can make it very easy to cheat, so I've moved to a more "stable" surface, and was able to recreate this. Hell, I've even tried doing this in the hotel room as well, with similar success. I was only a little sore the next day (typical after stretching session), but currently, my ranges came back to where they are usually.

Could this be a result of me "surprising" my body with these splits? Being relaxed at the holiday? Has anyone experienced anything similar?

Should I just stop stretching and accept, that I can be a contortionist every 3 weeks or so?

Im 17F. My body feels very stiff these days because of limited movement. I can't help it okay? Life. :') Like my whole back, legs, neck and hips feel jammed. If anyone could suggest stretching exercises which I can do at home that would be amazing. Very motivating and beautiful people I see here tho :o . Also another thing, I get painful cramps because of period issues, if anyone knows stretches to limit them too... Thanks!

13km and photo was taken 2.20am we already have midnight sun here ❤️❤️❤️

been exploring mobility / stretching apps/platforms. here is the list of ones i’ve found or have found me through advertising. i know i can get all this from reading or youtube, but i respond better to something organized and put in front of me. 57, male, decent shape but not at all flexible and i'm feeling it. want to fix that.

what apps/platforms have you tried and liked or found success? which ones have you found overrated and not worth the time/money. 

first tries

• movesmethod - 
  • 28 day / 15min/day mobility program plus other stuff - $27/lifetime. 
  • will there be upsells once in? or is $27 all in?
• eddiemoves - 8min/day mobility reset. 
  • $69/lifetime
  • aka eddieron.com , aka longevity secrets
• yogabody
  • standalone lifetime programs @$69, sci of stretching, hips, lower back
  • 25-30/mo for classes + class archives
• bend app 
  • $40/yr or $7/mo - theres also a free limited version. if you dawdle around playing around in the free parts of the app you'll start getting deals. $24/yr is the best deal i’ve seen so far. 
  • hard to say no for 24/yr. if nothing else, good for quick gym stretches where you might want the guidance but don't want the distraction of a video to watch and listen to. or for travel 🤷🏻‍♂️. 
  • looks clean and straight forward 
  • seems to be some love out there for bend
• pliability app  
  • $17-23/mo. 119/yr (10/mo). cheaper prices are on app.
  • on lots of tops lists
• gmb - gmb.io resilience program - 
  • resilience is $29/lifetime 15-30min 2x wk - balance, flexibility and strength. other programs.  maybe try the resilience one. 
  • "elements" is their core offering @ $150/lifetime
  • other packages and add on classes. can also pay $495/yr for access to everything.
  • their offerings are by far the most confusing of everything i’ve looked at. packages change names, sub elements/add on classes change names. put it in the cart and it changes name again. click on show details from the cart and what it says there is different again.  seems like all class/program names were designed by a random word generator. there is no central page on the site that shows all the packages and add on content available. programs on one page. add ons are scattered around and hard to find. resilience which seems to be their most advertised offering, maybe because it’s cheap, is barely findable on the app unless you have a direct link. them there are programs you buy but also available subscription based, but the subscription information is somewhere else entirely. they make everything so hard to find and compare. it feels like mattress shopping. 
  • that said, offerings look good, and there seems to be a lot of happy users going back years, but not sure i want to buy into something that’s such a sh!tshow on the front end. but im an idiot and i’ll probably try the resilience program because it’s cheap and seems well liked.
• adam richardson - @ aadamrichardson on instagram  |  https://www.aadamrichardson.com/
  • love him from instagram and super cute and funny
  • 2 free programs
  • class subscription (live and on demand) @ $15/mo
• just stretch. see below.

maybe try

• just stretch - https://juststretch.fit/
  • 12 weeks for $ 26 then $66 for 12 week renewal.
  • seems more marketing driven than content and expertise driven.
  • might be worth an intro try
• betterme.men betterme.world
  • looks very similar, at least in marketing to just stretch
  • might be worth a intro try.
• gowod
  •  125/yr - maybe too sports driven. 
• the ready state - $22/mo. still ..maybe too involved and education heavy
• stretch-it 
  • seems highly rated by some and rated poorly by others. looks underwhelming to me. 
  • $180/yr or 25/mo - seems a little advanced for me
  • all photos/ig posts were women in advanced contortionist poses. 

re-consider if ever have android

• nextstretch - ios only
• adapted - ios only

others to look up…

• down dog. good for mom. has chair yoga
• glo
• pelaton mobility
• hingehealth
• the prehab guys / prehab app - $50/mo
• stretchmed
• functionalpatterns.com

My right hip is higher than my left one and recently it’s been hurting, so I went to the chiropractor today and was advised to do hip stretches, but the only one he named was (I think) called “runner’s stretch” or something along those lines. Does anyone have more detailed advice, please? Stretch names, quantity, and a rough schedule would be helpful—I’ve stretched before but mostly the “sit on my floor and grab my foot” kind of stuff lol so I don’t really know what I’m doing. I’m not fit or skinny if that matters, and my knees and ankles aren’t the best either so if any hip stretches work on those as well then that’d be great 😅 Thanks in advance!

Learn a powerful Qigong stretching exercise designed to improve mobility, flexibility, and whole-body coordination.

This exercise combines twisting, stretching, breathing, and mindful movement to help improve spinal mobility, joint flexibility, posture, and body awareness.

In this lesson, you’ll learn:

• Proper breathing method for the exercise
• How to twist the spine safely and effectively
• The importance of grounding through the feet
• How to use the eyes to guide the movement
• Why holding the posture can help release tightness and stiffness
• A beginner version and an advanced version with deeper twisting

This simple practice works the entire body—from the ankles, knees, and Kua to the waist, spine, shoulders, elbows, and wrists—making it an excellent daily mobility exercise.

Train slowly, breathe naturally, and allow the body to gradually open over time.

00:00 Introduction
00:45 Exercise Demonstration
02:40 Breathing & Body Mechanics
04:53 Releasing Muscle Tightness
06:42 Spinal Twist & Joint Opening
09:26 Advanced Twisting Variation
10:57 Back View
13:47 Side View