Hi,

My understanding about the 90/90 floor pose, is that the front leg is in hip external rotation, and the back is hip internal rotation.

However, reading this PT's guide, they seem to be saying it's the opposite:

"90/90 Stretch (Seated Hip Rotation): Sit on the floor with one leg internally rotated in front of you (shin parallel to your body) and the other leg externally rotated to your side (shin perpendicular to your body), both knees bent at 90 degrees."

Source: evolveny.com/blogposts/limited-hip-internal-rotation

Can someone shed some light please? Have they got it the wrong way round?

Thanks.

So I tried to square my hips and point feet if I could. https://www.reddit.com/r/flexibility/s/UOWBdMR4v4
Also following this video since I do feel pretty good stretches.

Also sometimes the back leg kinda go zag a bit when I try to push myself down. Also tried following this https://www.daniwinksflexibility.com/bendy-blog/10-minute-front-splits-routine

So far its been a month. I did middle split and front split when I was like 13 but after surgery on my heel I couldn’t run because the nerve felt like a rubber band and I couldn’t stretch for a long time. Until now im 24 and able to stretch without fear as it didn’t hurt much before.

Also cant do middle splits at all. Any guides?

So I’ve been daily stretching pretty much for some time now, about 6 years. And deadlifts for a little less maybe 3 ish years. I feel like the stretching is harming my lifting ability or something with lifts like rdl’s or stiff leg deadlifts, like I’m either not getting a full stretch even when I’m all the way down or like I’m having to tweak my form a little and straight my legs out even more when I’m with the weight already all the way down. Idk I feel like when I’m extra flexible this happens but it doesn’t feel right or pleasant. Any advice or similar experiences with this?

Please excuse my terrible form and awkward censor of my home. I just wanted to try my splits with no warmup to see how far naturally I can go. As you can see, my side split is awful and I cant go far. However, I’ve always been able to get low in the middle.

I was just curious whats the reason why might it be hard for me to do one but easier to do the other… especially since I heard the side split is easier for most people

Male, 33 years old. I’ve been actively working on my middle split flexibility for the last couple of months. Over the last month, my main focus has been working specifically on pelvic descent (getting the pelvis closer to the floor with proper alignment).

Progress has been steady, so I wanted to share what’s been moving the needle for me and hear any thoughts or tips from others on a similar journey!

What’s Working:

Cossack Squats: Active mobility and end-range strength.

Lunges & 90/90: Hip flexor opening and rotational mobility.

Frog Pose: Adductor target and deeper pelvic alignment.

Gym Leg Days (Weighted): Loaded strength signals the brain for safer, deeper range.

Grind continues ...

Does anyone know what is the most effective bodyweight psoas stretch that simultaneously builds strength in a lengthened position?  If there is even one that exists? 

E.g. An isometric psoas pose at a stretched position? 

I’m looking for one that requires no props or equipment. Just the ground or a wall. A bit like the Cossack squat hold at the bottom - it both stretches and strengthens the adductors. But I just need one for the psoas please. 

Thanks. 

i am 31 and male. this took me roughly 3-4 months of training 3 times a week to achieve. my training sessions were about 60 to 75 minutes long.

exercises used in my training sessions:

>sciatic nerve stretch
>peacock pose
>child pose
>pelvic butterflies
>pike pose
>standing pike pose
>bridge pose
>frog pose
>pancake pose - Wide AND narrow
>wall assisted side splits
>windshield wipers
>cobra pushups
>cobra feet to head
>half splits/forward folded half splits

I also used peptides, creatine, fish oils, whey protein, and supplemented vitamin D/magnesium to improve recovery from training.

my next goal: to achieve full side splits!!!

I (50f) have always been pretty flexible - I don’t have a stretching routine but I can fairly easily do things like forward splits, palms on floor etc. I only score 1 on the hypermobility test though.

The exception is my shoulders, where I’ve got significant asymmetry. I’m right handed but can’t explain the difference otherwise.

Any suggestions on how I can become more balanced?

The other photos are just to show general range but feedback on those would also be appreciated.

To be clear, I have no idea what I’m doing so it could all be completely incorrect form! 😂

Thank you for any advice

Edit: What’s with the DMs? Save it, I’m not interested.

Which exercises could I do to improve my strength to have a more controlled final drop down.

Reposting because I messed up the title.

I'm very confused with this because some people say to absolutely not do both close to each other but other people say that is good to do the flexibility class after a weight trainining because the muscles would be warm already so to just go ahead and do weights and then flexibility class.

I'm specifically speaking about legs glutes workout and split work out. My plan is to do a split train on wednesday, same day I also do weight training focused on the glutes and legs. It is true that is good to do it before the flexibility class because the muscles will be warmed up? Can I do glute/leg workout and follow it with a split workout?

Thank you in advance.

Please forgive any mistakes, english is not my main language.

How can I get my inner/outer thighs to loosen up? Maybe its my groin or hip everything around my pelvic section is extremely tight and I don't know what to do

My overall flexibility is around a 6.8, I have done many hours of yoga, massages and stretching and yet still I'm stuck please can someone help what am I doing wrong ?

I'm quite inconsistent with my stretching. If I'm doing something like the butterfly stretch, I just stay in that position while watching a movie or TV, I don't really time things or do specific sets/reps. With other things like chin tucks or chest stretches, I just do a random number of sets and hold each until it becomes uncomfortable. Is it much better to hold stretches for only a set amount of time and to do a specific number of sets and reps? If so, what numbers would you recommend? Like hold each stretch for a minute for 10 reps of 3 sets? Ik it's a bit vague and open to interpretation, but I'm just hoping to see what other people do and what theyd suggest

Title yeah I feel like my back flexibility is hindering my other body flexibility right now I wanna work it good every day and not feel like im killing my arms and back with crazy routines

Thanks in advance for all the help

I’ve been lifting consistently using a full body routine 3x a week. I’m in my 30s and I realized I have lost a lot of flexibility that I used to have when I was younger.

I am both weak and tight in a lot of end ranges and I want to fix that. Been going to PT and have learned there are a lot of loadable exercises that can help strengthen these end ranges, eg incline pigeon good mornings, ATG seated good morning, stiff legged DL, hip airplanes, Cossack squats, etc

My question is how do I actually program that if I am already hitting the gym 3x a week and lifting? At first I thought I could just do these exercises on my off days but I would imagine these weighted exercises are still “strength” training and would still affect my recovery for my main days, esp since I am hitting legs 3x week.

This is my current routine for front splits... I do this 5 days per week and take 2 rest days. Is this enough? Is there anything I'm missing to continue to progress? Are the hold times too short or too long?

Routine for Five Days Per Week:

Warm Up with Movement, Then:

1. Low lunge (60 seconds/side)
2. Half split (60 seconds/side)
3. Kneeling quad stretch – 90/90 w foot to butt (60 seconds/side) 
4. Supine leg lifts (60 seconds/side)
5. Actual splits hold (60+ stretches/side)

Also, not every day, but when I have the extra energy, I'll add in some of these:

1. Seated forward fold
2. 90/90 windshield wipers
3. Elephant Walks
4. Downdog Walks
5. Camel pose
6. Bridge

My ultimate goal is to have front splits COLD, so I have also started doing a 45 second cold split hold on each side in the morning.

Anyway, I would love your thoughts and advice on how to keep progressing towards my front splits! I am currently about 4-5 inches off the ground – front leg is straight, but I'm having trouble getting my back leg straight and back thigh down to the floor.

I’ve got terrible hamstring and hip mobility. Tried some seated good morning today to help with the hips (will use RDL’s for hamstrings). I have no clue if I’m doing this right.
Towards the end of the set I started to kind of understand the feeling of making my pelvis rotate forward, but I can see from the video it’s not a huge difference.
Better to stick to this variation for a while, or is there something else I should be doing to help improve my forward folding mobility? Open to any tips, thanks!

I got my first front split on both slides about 4 months ago at 27yo. I have to warm up though and go slow to access it. Do I just keep doing what I've been doing and start putting something under my heel to deepen it? How I can learn to drop into them without hurting myself?

Editing to say that I also do a lot of strength work, and I emphasize mobility. My hamstrings are strong in a lengthened position, but maybe my hip flexers need more challenge

I have a pretty bad middle straddle. When I go past 90 degrees, I can feel something right behind my knee on the inside (right where that little divot is behind your knees) "clicking" and holding tension when I try to stretch in a shallow straddle. Just wondering if this is something people trained past!

edit: this feeling also happens when I flex my feet or point them!

I’m trying to figure what’s a good stretching routine for me. I find that after a good day of stretching I always feel really sore and painful and I’m worried about pushing it further. The pain really discourages me and messes with my motivation to continue my workouts and stretches.

Especially for adults who are trying to further their range of flexibility, do you stretching everyday? What does prioritizing rest look like to you? How do you know when to stop?

30 yo female here.

I’ve started actively working on my mobility/flexibility for the last few months along with weight training.

I’m still a beginner in a lot of poses but I feel this tightness, like a pinch, in the front of my hips with most of flexion poses (frog, deep squat, knee to chest, 90/90) basically anything that involves bringing my thigh close to abdomen. It’s not pain but more like a locked feeling. I can do knee to chest better if I rotate my leg out. I never had this problem and could easily do knee to chest a few years ago (before my 3yo was born) and I never really checked when this problem started really.
I also have APT so I’m not sure if this has something to do with the tightness?
Is there anything I can particularly do for this?

Hi,
I have almost zero mobility in my ankle when i do:
- Heel drop while on a step
- Toe lift while standing

Is there a stretch or exercise to help so these stretches work? Like is my hamstring too tight?

Thanks, and sorry, I know there is a ton of ankle mobility info on this sub. Going through it too. 🙏❤️🦵

PS - I am a year out from breast cancer treatment and I’ve spent a lot of time in bed. Now I’m on preventative medication that makes my joints hurt. I need to move to help ease the pain, which is counterintuitive. 🙃 I really appreciate any suggestions for the ankles as they are the most affected joint currently.