Tips for improving flexibility?

EddieBrock

Hall of Fame
My whole life I've had horrible flexibility and would like to improve it.

At the end of my last doubles match my hamstring started to bother me on my left leg and took a few days to get better. I also tried a martial arts style home workout and the kicking seems to bother my leg if I try to kick too high. I'm just rather annoyed when I try doing yoga or Pilates how poor my flexibility is and am concerned about injury in the future.

Seems like doing yoga/Pilates once a week or every other week is not enough.

Are there exercises that I could do every day or every other day that might help?
 

jimmy8

G.O.A.T.
You can become more flexible. Do stretching everyday for a good amount of time. Be patient, it will take a few weeks to notice a small difference, and a few months to notice a significant difference. Don't expect to be able to be as limber as a 9 year old gymnast after one 5 minute session or even months of hour long sessions. Keep at it everyday and think about how it will improve your overall health.
 

EddieBrock

Hall of Fame
You can become more flexible. Do stretching everyday for a good amount of time. Be patient, it will take a few weeks to notice a small difference, and a few months to notice a significant difference. Don't expect to be able to be as limber as a 9 year old gymnast after one 5 minute session or even months of hour long sessions. Keep at it everyday and think about how it will improve your overall health.

Any particular kind of stretching?
 

jimmy8

G.O.A.T.
Any particular kind of stretching?
You mentioned hamstring - lie on your back on the floor near an outer corner of a wall inside your home. Put your foot up on the wall with your leg straight and rest the back of your foot on the wall. Keep your butt very close to the wall so your leg is almost straight up in the air. Feel the stretch throughout your leg. Hold that for a minute or a few minutes. Find a different corner in your home so you can do the other leg.

sit on the floor with your legs straight in front of you with your feet together. fold your body at the waist and try to touch your ankles and put your hands around your ankles. try to keep your back straight. if you can completely fold your body and have your back completely straight and legs straight and you can put your hands around your ankles all at the same time then you are very flexible. if you have long arms, then your hands will go past your ankles.
 
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PKorda

Professional
yoga, if you don't want to go to a class just google and watch some hot chick on youtube to learn what to do
 
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S&V-not_dead_yet

Talk Tennis Guru
Whatever you do, don't start cold and immediately go into static stretching. Do some dynamic exercises first [as @Bambooman mentioned]. Can be as simple as running in place for a minute, maybe with some high knees and butt kicks for more range of motion. Get your shoulders involved too.

Try the warmup portion of this HIIT workout:




And don't force it. What works for me is to make the initial move and then back off a bit. Then the subsequent attempt goes further; etc.

Remember: this isn't a competition.

Yoga is great; so is Tai Chi.
 
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yossarian

Professional
I am in PT right now for my knees and yes... statics to increase full range of motion.
I am a PT. Eccentric loading has been shown to improve ROM just as much as static stretching. Plus you get the benefit of actually developing strength in those end range positions

Stretch if you’d like and if you enjoy it, but most of the time people with perceived “tightness” don’t need to stretch. They need to strengthen
 

mmk

Hall of Fame
I am a PT. Eccentric loading has been shown to improve ROM just as much as static stretching. Plus you get the benefit of actually developing strength in those end range positions

Stretch if you’d like and if you enjoy it, but most of the time people with perceived “tightness” don’t need to stretch. They need to strengthen
Would you recommend Shoresy's naked handstand pushups?
 

SteveI

Legend
I am a PT. Eccentric loading has been shown to improve ROM just as much as static stretching. Plus you get the benefit of actually developing strength in those end range positions

Stretch if you’d like and if you enjoy it, but most of the time people with perceived “tightness” don’t need to stretch. They need to strengthen

Thanks for your input.. Sounds more like for athletes in their prime... not a senior (me) trying to increase ROM. It looks very interesting.
 

S&V-not_dead_yet

Talk Tennis Guru
I am a PT. Eccentric loading has been shown to improve ROM just as much as static stretching. Plus you get the benefit of actually developing strength in those end range positions

Stretch if you’d like and if you enjoy it, but most of the time people with perceived “tightness” don’t need to stretch. They need to strengthen

So static stretching is not dumb, just less efficient?
 

onehandbh

G.O.A.T.
Eccentric loading and performing exercises through a full range of motion

static stretching is dumb
Why do you think static stretching is dumb? Even after warming up?

I do agree that doing exercises thru a full range of motion is good, though.

I tried PNF stretching awhile ago and it helped, too, but it's easiest to do if you have a partner helping you stretch.
 
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