Hi ladies 😅 I recently became sexually active for the first time and am having trouble with pain in the muscles that connect my thighs to my pelvic area - not sure of the name?! I think they might be an abductor, but I’m certainly not educated enough to know.

What stretches or exercises should I be doing to strengthen them that way when I have my legs up in the air and open (😅😅) they don’t start hurting so quickly?!

I don’t currently have a gym membership for financial reasons, so at home exercises would be ideal! However, I’m hoping to get back on my gym membership soon and would still love to hear recs for when I am back in the gym.

Hello I'm 23M and I have bad back and neck posture from staying in front of pc and not being active often.

Especially the neck. My back is not a concern. I know how to fix it.

I used to do sandbag training for strength. My back felt loose and comfortable when I did that. But neck and area near it feels stiff.

Right now I want to start sandbag training again. I also want to start neck training so that I can have bigger neck.

But I afraid that my already stiff neck will get more stiff.

Feeling paint along outer shin, I feel it pull when ever I bend forward. I’m at a boot camp and have been doing allot of running, if been feeling pain and discomfort after runs. Not enough to completely stop me but enough to mess with my ability to keep a good pace. Need to make sure I can keep my time right for my pt tests

Hi there, I have a bad posture and I'm on a journey to get back into good posture forever again.
Today, I tried the happy baby pose once again and I realized that my hip flexors hurt a lotwhen I pull the knees to the chest like in the picture
I have anterior pelvic tilt and I try to stretch the Psoas twide a day
I'm extremely tense and was wondering if it's normal that it hurts in this position
Second picture is my posture at the moment

I’ve been much more active for the past 6+ months and have increased mobility across the board. I can touch my toes for the first time in my life.

However, I have basically nonexistent internal hip rotation. Like 5 degrees or less. I’m wondering if this is a partial cause of inactive glutes and recent knee pain.

All the stretches I find online, like windshield wiper stretches, require a starting point of more flexion than I can currently get.

How can I start improving this internal hip rotation when I’m basically starting from zero?

31 Male. it took 3-4 months of training 60-75 minutes 3 times a week to reach my goal =]

hago natación y al final de los entrenamientos siempre estiro, pero aún así la espalda me sigue doliendo porque soy bastante flexible entonces siento que no me ayuda. además, trabajo en atención al cliente y estoy siempre de pie, creo que eso me juega en contra

Context. No working out of any sort for a long time. Problem, my legs are tight, stiff, up to hips. Request, Non complicated ways to increase flexibility at home and try to avoid injury.

Advice on what you did, very welcome.

I've neglected working out to actually work at a desk for about a year. Rather than try to launch back in, i want to get going again. I have bands, weights, bench, rollers, massage gun. So if you can give me prompts, thank you

I have tried following so many splits routines, but there are almost none for beginners who can’t even do the butterfly stretch properly. I don't have a trainer, I'm trying to learn at home myself, no equipment.

Can doing lunges (dynamic and passive both) help in achieving better hip mobility?

Might there be something else I'm missing/not doing right? If you have a simple routine for complete beginners, please send me a link, much appreciated!

Traditional full cheststand - finally unlocked!

If you are on this same journey as me, I highly recommend stretching your upper back via floor (or wall) puppy (drill 1). The leg lifts are for opening your front but the important part is the puppy position. As well, stretch your neck! I didn't realize that my neck muscles are tight ... well, cos I never stretch them. Place a yoga block below your chin in a puppy pose to stretch your neck (drill 2). You can adjust the intensity by adjusting the height of the block.

Happy training!

Hi! First time posting here. Looking for advice for how to proceed working on my hamstrings possibly with sciatica? (I recently lost my insurance through work and hope to do pt again eventually but cannot afford it out of pocket for the foreseeable future.)

Danced all through childhood, on an endless cycle of joint injuries. Had a full MPFL reconstruction at 22 on one knee that couldn’t stay in place (even after years of pt after quitting dance/sports) which was successful! But since then I’ve struggled severely with my hammies. I always assumed it was due to the many inches of hamstring they took and graphed into my knee.

Since then I’ve been diagnosed as hypermobile, and have dealt with consistent low back pain spreading through my buttocks and legs.

Now at 28, I’ve been slowly trying to get back into dance. Did yoga and Pilates to prepare, and work on alleviating the back pain, and while my muscle and other flexibility is getting better, my hammies are NOT budging.

Since my surgery, EVERY hamstring stretch has made me severely nauseous to the point of feeling like I might throw up or pass out. Many make my low back hurt instead, which I’ve since learned is incorrect and putting pressure on the sciatic nerve.

I just found a video to self test if it’s your hamstrings or your sciatic nerve, and lo and behold, it seemed to be my sciatic nerve.

I’ve seen exercises for it, but don’t really understand. Is the goal to loosen the sciatic nerve so that you can then work on hamstrings? If the sciatic nerve doesn’t stretch, how could I progress to hamstring work??

Obviously my primary goal is longterm stability and back pain relief, but having tangibles to work towards in dance is hugely motivating. I do, however, want to work towards achieving those very real and tangible dance goals which require flexibility in your legs, though.

So grateful for any advice or experience!!

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.

Warrior I is the physical shape of someone who has decided not to look away — one foot forward, one foot planted behind, hips squared, arms reaching overhead, chest lifted and open. It's a full body strength pose that targets the legs, core, and shoulders, and it asks something more than just physical effort: it asks you to stay present in the shape even when it starts to get hard.

How to practice:

Warrior I — from Low Lunge, plant your back foot at a 45-degree angle and press it firmly into the floor. Square your hips toward the front of your mat as much as possible. Inhale and rise up, reaching both arms overhead with palms facing each other. Bend your front knee to 90 degrees and lift your chest. Hold for 5–8 breaths, then repeat on the opposite side.

Advanced option: Reverse Warrior — From Warrior I, turn your front palm to face upward and sweep your front arm down and back alongside your body. Lower your back hand to rest lightly on your back thigh — don’t lean into it or use it for support

Inhale and reach your front arm up and over your head in a long arc, leaning back slightly into the stretch. Let your gaze follow your top hand toward the ceiling or slightly behind you. Feel the stretch open through your front side body — ribs, obliques, and the space between. Hold for 3–5 breaths, then sweep back through Warrior I and repeat on the opposite side.

Rise up this week. Notice what changes when you do.

​

Hey everyone!

I'm extremely inflexible and want to start working on my mobility and flexibility, but I struggle with consistency and tend to be lazy about routines.

I'm looking for something simple and sustainable that I can actually stick to, rather than a long, complicated stretching program.

My main goals are:

Improving my overall flexibility and mobility.

Keeping my knees and back healthy and comfortable.

Improving wrist mobility because my wrists often feel very stiff.

Getting enough wrist and upper-body mobility to eventually do front squats comfortably.

Improving my general movement and making exercise feel easier.

I'd love advice on:

Which basic stretches and mobility exercises are most useful for a beginner.

A short routine I could do in around 5–10 minutes.

Which exercises I should do daily versus a few times per week.

Whether I should warm up before stretching and what a proper warm-up looks like.

The difference between static stretching and dynamic mobility exercises.

How to improve wrist mobility specifically for front squats.

How to stay consistent when motivation is low.

I don't need to become extremely flexible or do the splits. I just want to move better, feel less stiff and develop a healthy baseline of mobility.

If you could recommend only 5–8 exercises for someone starting from almost zero, what would they be?

YouTube videos or free follow-along routines would be especially helpful. Thanks!

TLDR: Looking for follow-along videos to get front splits, and am currently a stick half a metre off the ground when I try.

Im not really able to "hinge" from the hips if my legs are straight. If I bend my knees I can do it, Im just so tight. I tried a different stretch but it was incredibly difficult for me to do with the right form (I think)

Still would love more suggestions and ideas for what I can try.

I never really stretched at all besides swinging my arms and legs at the gym so i decided to actually do it for it real and watched guys like Euguene Tao and Squat University’s video. I did the barbell lunge hold ( the variation where you hold the bar between legs), hip airplane, and kettlebell weight shift. Didnt feel anything at first but then a day later, I finally feel it inside of my hips and now today, I’m waddling like a penguin due to pain/sore. I stretched two days ago from today’s date.

so i’m not sure how to word this, but i always feel compressed? have tight muscles? im a big stretcher and have been for a little bit, my arms, shoulders, legs, hips, etc. but i still always feel super sore and have tight muscles afterwards no matter what. is there any good stretches or something that could help me out?

edit: i should also mention im a server and im always running around on my feet and what not

I often get an intense charlie horse all the way down my leg on the extended leg, sometimes into my foot, while doing pigeon pose. How can I alter this pose?.

Hi im looking for app or flexibility program that i can buy to follow along. Im beginner in flexibility subject and dont have a clue what to do so I prefer to spend money on program rather than creating my own even tho its plenty free stuff online, any suggestions?

I work at a desk for most of the day, and by evening my hips and shoulders feel so tight. I’ve tried doing a few stretches here and there, but I’m not very consistent with them.

For those of you who deal with the same thing, do you have a short routine that actually helps? I don’t want something that takes 30–40 minutes every day.

Let me know if you have advice - if you can see anything obvious about me that I might not see, please let me knowwww! JUST BE NICE ABOUT IT OKAY IM VULNERABLEEEE

Ciao ragazz* volevo chiedervi una cosa. Io sono sempre stata una persona molto flessibile seppur non faccia danza/ginnastica artistica da anni. In questo ultimo periodo ho lasciato un po’ stare con le stretching e ho perso la spaccata frontale… non sono messa malissimo però penso di avere 10/15 cm da terra. Secondo voi quanto tempo posso metterci per tornare ad averla? 1/2 mesi? Ho deciso che farò esercizio tutti i giorni però in alcuni mi trovo un po’ in difficoltà, non so se sto sbagliando qualcosa. Potete darmi qualche consiglio?
Grazie in anticipo :)