When it comes to becoming more flexible, don’t try to micromanage everything. Follow these guides religiously, & you’ll easily be more flexible than 90% of people.
One of the most counter-intuitive aspects of the internet is the ease of accessing information. While information indeed wants to be free, there’s a new set of challenges that crop up: viz. sorting through the maze of information & trying to make sense of what’s accurate/helpful & what isn’t. These mobility & flexibility resources are among the best you’ll find on the internet.
Before starting any of these stretches & exercises, I *highly* recommend you go through the basic stretching theory & guidelines at Flexibility & Mobility 101.
Once you have a good base of general flexibility, you can start with more specific training for more ambitious goals such as achieving the front & side splits.
Daily Mobility Routine
Joint rotations not just articulate each of your joints through their entire range of motion (ROM), but are a great way to identify potential trouble spots before they get out of hand.
Do these two things EVERYDAY immediately on getting out of bed.
2. Foot massage with a Tennis Ball
Add these next three moves into your routine after a few days. The next 30 days you’ll do both the joint rotations & tennis ball massage on waking up & these over the course of the day.
After a month of doing the above exercises, or once you feel you’re ready to move on to the next level, add in the next 4 exercises 2-3 times a week.
If doing the following exercises in a single session, I recommend doing the Squat Clinic first, then the Shoulder Stabilisation routine, Squat Clininc 2.0 & then the Scapula Mobilisation Routine
Fixing Squat Mobility Issues
Ido Portal’s Squat Clinic
Ido Portal’s Squat Clinic 2.0
Fixing Shoulder/Scapula Mobility Issues
These next two routines will require you to use a resistance band.
Basic Shoulder ROM and Stabilization Routine
Scapula Mobilization routine
Fixing Trouble Spots
Do these if even after doing the above hip & squat mobility work for a couple of months you feel like your hips still need more work.
GMB Hip Mobility Routine
For those who prefer a yoga-based routine they can follow along to, Sarah Beth has an amazing video on going DEEP into hip stretches
Gold Medal Bodies (GMB) has an amazing detailed post on the spine, along with video demonstrations you can stretch along to.
Hands, Wrists & Forearms
Whenever doing handstands or floor work, always warmup your fingers & wrists using the GMB Wrist Prep routine.
For some deeper stretching, follow along to this amazing video by Kit Laughlin
Neck & Jaw
See Ido Portal’s Shoulder & Scapula Mobilisation Routine above
Swinging Indian Clubs for the Shoulders
Club swinging is incredible for the shoulders, strengthening the rotator cuffs & for thoracic mobility.
Paul Taras Wolkowinski has some of the best & most thorough Indian Club tutorials online.
Is there something you’re dying to ask but I haven’t addressed here? Leave a comment or reach out to me.