I am working on a fitness study relating to flexibility and I wanted to see how many people could actually sit with their feet up against a wall, reach forward keeping your knees straight and touch the wall with your palms. After trying this twice, I could only touch the wall with my finger tips. Unfortunately, my hams are very tight! I have alot of stretching to do. If you need a stretching program, I can forward you what I have. You may find it helpful!

Before I started Yoga I could only get halfway :rolleyes:

I havent done Yoga in a couple of months, I could probably touch the wall with my fingers.

Post the program youve got, I'd like to check it out :tucool:

Cheers

Marcus :cool:

Unfortunately, my hams are very tight! Mine are tighter, just getting in to that position is a stretch, literally!

Today I've done a lot of stretching (for me) so I can actually sit like that and lean forward about an inch. That's amazing for me.

Damn hamstrings...

I was able to do it with ease which surprised me. :claphigh: I had no idea that I was this flexible. Its funny because earlier today I was thinking I wanted to increase my flexibility and was going to research how to do it tonight. Thanks for reminding me! :)

ky151, please post your stretching info.
/performed pitifully on stretch test

I was able to do it with ease which surprised me. :claphigh: I had no idea that I was this flexible. Its funny because earlier today I was thinking I wanted to increase my flexibility and was going to research how to do it tonight. Thanks for reminding me! :)

Whoops, I realized right after posting this that I was logged in under my boyfriend's user name. Maybe he will start posting now that I got him started! :p

ky151, please post your stretching info.
/performed pitifully on stretch test

I am also interested in your info. Please post it! :claphigh:

I'm interested in your guide. I've been trying to find a decent routine for a while now... I am not very flexible at all. :(

Last night, I could get my finger-tips touching, with my lower palm half of an inch away from the wall. This morning I can't even touch the wall. :p

Could be that my legs are incredibly sore and a little tight from Wednesday.

Last night, I could get my finger-tips touching, with my lower palm half of an inch away from the wall. This morning I can't even touch the wall. :p

Could be that my legs are incredibly sore and a little tight from Wednesday.

I tried it again this morning and it was hard to even straighten my legs while sitting. I will try again later this afternoon when I warmup a little.

I am working on a fitness study relating to flexibility and I wanted to see how many people could actually sit with their feet up against a wall, reach forward keeping your knees straight and touch the wall with your palms. After trying this twice, I could only touch the wall with my finger tips. Unfortunately, my hams are very tight! I have alot of stretching to do. If you need a stretching program, I can forward you what I have. You may find it helpful!


I test regularly on this, and I can reach my hands 20 cm past my feet. Daily stretching...

Not.even.close.

Mine are tighter, just getting in to that position is a stretch, literally!

Today I've done a lot of stretching (for me) so I can actually sit like that and lean forward about an inch. That's amazing for me.

Damn hamstrings...

I know...having extremely tight hamstrings is a pain!!! Gotta work on getting more flexible.

I can put my thumb and all fingers flat to the joint closest to the palm but I can't get my palm flat. So about 1/4 to 1/2 inch away.

Can we see your guide please? :D

I could do it but I've always been pretty flexible. I can do the splits :) I am working on a fitness study relating to flexibility and I wanted to see how many people could actually sit with their feet up against a wall, reach forward keeping your knees straight and touch the wall with your palms. After trying this twice, I could only touch the wall with my finger tips. Unfortunately, my hams are very tight! I have alot of stretching to do. If you need a stretching program, I can forward you what I have. You may find it helpful!

I started a thread a few days back on flexability (Wrongly spelt Fkexability in the title. DOH !)

Someones posted a wicked guide to streching and improving flexability in there. Go check it out.

Ive made it my quest to be able to do the splits, so need all the info i can get before i create my own stretch program.

PLEASE POST YOUR GUIDE !!!!!! :tu:

Ive made it my quest to be able to do the splits, so need all the info i can get before i create my own stretch program.
PLEASE POST YOUR GUIDE !!!!!! :tu:Here is a good link for you to try out:
http://www.ifafitness.com/stretch/ (includes the left navigation frame)
http://www.ifafitness.com/stretch/stretch7.htm (just the article)

There's sure a lot of reading on that site.

Good description in those stretches in that second link.

When I did my physical test about 3 weeks ago I streched 22mm past my feet. The results of the test said it was good compared to everyone else my age that took the test...

I still feel that my hams are really tight though when I stretch...

I can't do it at all, I almost did it once but i felt my hamstring twinge.

Uh, OW! Not even close.....

As promised, here is my lower-body stretching routine. As with any stretch, make sure you do a warmup. These stretches really helped me to increase my hamstring and lower-back flexibility. Let me know how you do... :D

STANDING STRADDLE STRETCH
Stand in a straddle position. While keeping your knees slightly bent and toes pointed outward, bend for from the WAIST bringing your hands towards the floor. Keep your back flat. Stretch until you feel tension in your hamstrings. Hold 15-20 seconds and repeat twice.

STANDING STRADDLE STRETCH, LEFT LEG
Same as above however, slowly bend from the waist bringing your chest to your left leg. Hold 15-20 seconds.

STANDING STRADDLE STRETCH, RIGHT LEG
Same as above, however slowly bend from the waist bringing your chest to your right leg. Hold 15-20 seconds.

SEATED GROIN STRETCH
Sit up tall in a butterfly position. Press your knees toward the floor with your elbows. Stretch until you feel tension in the groin. Hold stretch for 15 seconds. Repeat twice.

GLUTEAL STRETCH
Lie on your back. Slowly pull one knee to the chest while keeping the other leg slightly bent. Pull until you feel a good stretch. Hold 15 seconds and repeat twice.

LYING HAMSTRING STRETCH - (this stretch really isolates the hamstring)
While lying on your back, slowly raise one leg to a 90 degree angle while keeping the other leg slightly bent. Your raised leg should be as straight as possible. To intensify the stretch, flex your toes toward your head. You will feel a stretch in your calves. Hold stretch for 15-20 seconds and repeat twice.
*You may want to use a towel to intensify the stretch as well*

As a bonus, I also have partner stretches that are really good. Let me know if you want those as well.

To help, you can find all those stretches as well as pictures and more detailed instructions over here on the right side column titled stretches:
http://www.exrx.net/Lists/ExList/ThighWt.html

Also here is another guide (marcus found the main link):
http://www.cmcrossroads.com/bradapp/docs/rec/stretching/stretching_7.html#SEC73

To help, you can find all those stretches as well as pictures and more detailed instructions over here on the right side column titled stretches:
http://www.exrx.net/Lists/ExList/ThighWt.html

Also here is another guide (marcus found the main link):
http://www.cmcrossroads.com/bradapp/docs/rec/stretching/stretching_7.html#SEC73

Thanks for sending those links as well. Every little bit helps! :D

I have become motivated and excited about gaining back the flexibility I had a few years ago when I was a gymnast. I stretched for 45 min last night and it felt great!! I plan on stretching for 30min-45 min on my cardio days. :D
QUOTE=ky151]Thanks for sending those links as well. Every little bit helps! :D[/QUOTE]

I could do it but I've always been pretty flexible. I can do the splits :)
:drool: :drool: :drool:

:drool: :drool: :drool:

LOL!!! :D

I have danced since I was little - flexibility has always been second nature - it is weight training that is so new for me - anyways, pretty flexible, though I could be more. I would love to see your flexibility guide!

Tested myself again today...getting much better!!!

I can do it easily.

I have always been very flexible. I can do a split and I can stretch my legs out in a sitting position and lower my body flat to the floor- so I think I'm doing ok in this area.
I would like to take a yoga class :)

I can do it easily.

I have always been very flexible. I can do a split and I can stretch my legs out in a sitting position and lower my body flat to the floor- so I think I'm doing ok in this area.
I would like to take a yoga class :)


yea, i'm thinking about taking a yoga class as well....it should definately help my flexibility issues!

I can touch the wall with my hand made into a fist.

Just to brag a little..... Today after running 2 miles (after that your hams are very flexible), when I "bend over to touch my toes", I was able to touch the ground with my palms.

Does being flexible means agile? Cos I dont't see any use in flexibility but rather agilty is hugely essential in sports

I can do it easily.

I have always been very flexible. I can do a split and I can stretch my legs out in a sitting position and lower my body flat to the floor- so I think I'm doing ok in this area.
I would like to take a yoga class :)
Wow!

To me that is unreal. My hamstrings are incredibly tight. My back, arms, calves, and groin muscles all seem very flexible, but the hamstrings just kill me. I can't even get close to touching my forehead to one of my knees when I'm stretching seated on the floor with my legs out to the sides. Not even remotely close.

Wow!

To me that is unreal. My hamstrings are incredibly tight. My back, arms, calves, and groin muscles all seem very flexible, but the hamstrings just kill me. I can't even get close to touching my forehead to one of my knees when I'm stretching seated on the floor with my legs out to the sides. Not even remotely close.


I used to be that way, but after some diligent stretching I've become alot better.

To me that is unreal. My hamstrings are incredibly tight. My back, arms, calves, and groin muscles all seem very flexible, but the hamstrings just kill me. I can't even get close to touching my forehead to one of my knees when I'm stretching seated on the floor with my legs out to the sides. Not even remotely close.

I have always stretched- from when I was a little kid, even when I never exercised at all. I'm sure that is the reason. I took one year of gymnastics when I was 8 (quit) and after that I just would do stretching exercises while watching tv or whatever, and it got to be a habit. :)

I have always stretched- from when I was a little kid, even when I never exercised at all. I'm sure that is the reason. I took one year of gymnastics when I was 8 (quit) and after that I just would do stretching exercises while watching tv or whatever, and it got to be a habit. :)


I was never that diligent...I guess this is the result of not stretching enough. However, I am improving tremendously!

After a month of diligent stretching, I can almost touch the wall with my palms!

Awesome progress. I didn't read this whole thread when it was hot - but at the gym I've been stretching a lot b/c it was in my mind :)

I gotta try the test.

Good for you ky151.

I've been actively working on increasing my flexibility for the last three years. Not much change until the last three months when I started lifting weights and doubled my cardio. Anyone know the link between fat and flexibility, or is it a correlation with muscle strength?

Good for you ky151.

I've been actively working on increasing my flexibility for the last three years. Not much change until the last three months when I started lifting weights and doubled my cardio. Anyone know the link between fat and flexibility, or is it a correlation with muscle strength?


To be honest, I have no idea. However, increasing my flexibility especially in my hamstrings is definately a goal of mine.

I could do it but I've always been pretty flexible. I can do the splits :)

Same here - I was a martial arts instructor for years.

Good tip to use:

Sit on the floor perpendicular to your bench/chair. Raise and straighten your legs and set them down on the edge of the bench (your body should be bent at around a 45 degree angle). Force your legs down for a count of 20, then relax and reach for your toes. Repeat this process 3 times, then stand up. You should be able to stretch farther than you ever have in your life.

For splits, it took a while. I just sat in a split position in front of the television in 'tolerable' pain (although stretching should never be painful). I'd do this every night and was eventually so flexible after several months that I could just drop into the splits cold.

Hope the first exercises help...

Ken

Same here - I was a martial arts instructor for years.

Good tip to use:

Sit on the floor perpendicular to your bench/chair. Raise and straighten your legs and set them down on the edge of the bench (your body should be bent at around a 45 degree angle). Force your legs down for a count of 20, then relax and reach for your toes. Repeat this process 3 times, then stand up. You should be able to stretch farther than you ever have in your life.

For splits, it took a while. I just sat in a split position in front of the television in 'tolerable' pain (although stretching should never be painful). I'd do this every night and was eventually so flexible after several months that I could just drop into the splits cold.

Hope the first exercises help...

Ken

Thanks! These tips did help but they were hard as hell!!!!! I have learned that gaining flexibility definately takes time!!

Although a stretching routine has a whole number of different benefits, just a word of caution regarding stretching the back. I read somewhere that people who had greater lower back flexibility were more likely to injure their lower backs than those with less flexibility. Reason being that specific lower back injuries like herniated discs are often linked to the end ranges of back movement. To cause a herniated disc your back has to be fully flexed. The theory behind this is someone who doesn't have that great flexibility will generally find it difficult to put himself in that situation. So what you should be aiming for is endurance rather than flexibilty in regards to the lower back.
.

Although a stretching routine has a whole number of different benefits, just a word of caution regarding stretching the back. I read somewhere that people who had greater lower back flexibility were more likely to injure their lower backs than those with less flexibility. Reason being that specific lower back injuries like herniated discs are often linked to the end ranges of back movement. To cause a herniated disc your back has to be fully flexed. The theory behind this is someone who doesn't have that great flexibility will generally find it difficult to put himself in that situation. So what you should be aiming for is endurance rather than flexibilty in regards to the lower back.
.

Thanks...however, now that I've been stretching alot more, my lower back feels much better.

I can touch the wall with my fingertips.. its hurts my hams though. I've done lots of stretching trying to recover from football - and I'm sure a while ago I wouldn't even be able to come close.

I can touch the wall with my fingertips.. its hurts my hams though. I've done lots of stretching trying to recover from football - and I'm sure a while ago I wouldn't even be able to come close.

Thanks....keep stretching and it will get easier.

Same here - I was a martial arts instructor for years.

Good tip to use:

Sit on the floor perpendicular to your bench/chair. Raise and straighten your legs and set them down on the edge of the bench (your body should be bent at around a 45 degree angle). Force your legs down for a count of 20, then relax and reach for your toes. Repeat this process 3 times, then stand up. You should be able to stretch farther than you ever have in your life.

For splits, it took a while. I just sat in a split position in front of the television in 'tolerable' pain (although stretching should never be painful). I'd do this every night and was eventually so flexible after several months that I could just drop into the splits cold.

Hope the first exercises help...

Ken

This is getting easier and easier....thanks for these tips!

This is getting easier and easier....thanks for these tips!


After doing this for several months, I can now put my palm on the wall...of course after I've warmed up!!! My flexibility has definately increased over time.

I can get my fingertips just past my knees at a real push, for about 2 seconds, no where near touching the wall. Like others though it 'smarts' just sitting with my legs out straight.

Adrian

I think I responded to this a while ago, but I've improved my flexibility a lot lately.

I can touch my palms to the wall cold. Warmed up, in a seated pike (with toes pointed), I can reach an additional 3/4's of my hand's length beyond the tips of my toes. I still have a ways to go on flexibility though.

My stretching routine is a standing pike, standing straddle right foot/left foot/center, seated pike, seated straddle RF/LF/C, butterfly with feet at groin, butterfly with head to floor, seated straddle side bend (arm to opposite foot) RF/LF, ankle rotations, front split RF/LF forward, straddle split, bridge (shoulders over hands), wrist palms out/in/sides, skin-the-cats, rear supports. I hold each for 10-15 seconds after I've warmed-up at the beginning of my workouts. After my workout I go through the splits and seated pikes a half dozen times for 10-15 seconds each; I also do weighted wall straddles to help with my straddle split.

I can't do the splits yet, but I'm getting fairly close. I have another month to go for my front split and probably two for my straddle.

Hi all,

I noticed some people asking about how to stretch, and that is one thing I am good at! Here is how I stretch to keep my lower body loose and limber for fencing!

Do each of these for two reps of thirty seconds. The best way I have found to do them is to move through each exercise for one rep, and then go around again for a second.

1. Keep legs straight, bend at waist. Try to get as much of your hand (or arm) on the floor as possible. Gravity will do most of the work in the beginning.

2. Slide your legs a bit past shoulder length apart, keeping your feet facing forward. Turn your right foot 90 degrees clockwise and bend at your right knee until it makes a 90 degree angle. Keep your left foot flat on the floor.

3. Same as above, but with your left foot (turn it counterclockwise, too!)

4. With your legs spread as far apart as you are comfortable with, and feet facing forward, bend at the waist and try to touch your elbows to the ground. If you aren't close to the ground, no worries, but make sure to try and push down a little. You'll eventually be able to get both elbows on the ground.

5. Place your palms on a wall at a bit below shoulder height and slide your legs backwards until you feel them stretch while keeping your heels on the ground. You should be at a 45 degree angle with the floor, roughly. Less of an angle for the more flexible you are.

6. Sit on the floor, pull your feet towards you so that they are flat against each other (sole of one foot on the other). Pull them as close to you as possible while pushing down on your knees with your elbows.

There you go! You'll feel great afterwards, and it doesn't take long to do.