Best products from r/flexibility

Sure, I am going to throw a ton at you...

Focused Flexibility by GMB includes a starting assessment. All good training protocols should include an assessment. It’s like establishing your 1RMs for strength training protocols or benchmark workouts for CrossFit. Since you mentioned strength training, I’ll touch on the area. Personally when I strength train athletes, I am looking at their max power output (1RMs, 3/5/10 RMs at times, too) as well as ratios between their lifts. Ie how does the squat compare to deadlift or how does bench compare to shoulder press? Is there a big imbalance? Then I look deeper I.e. back squat to front squat to overhead squat or shoulder press to push press. This shows me areas of weakness to address first. Is it a movement pattern issue? Is it a strength defiency, if so where is the deficiency? Was back squat strong but front squat collapsed because they don’t have adequate core strength or perhaps mobility (both very common issues that powerlifters experience when they try to transition to sports like CrossFit or Olympic Weightlifting).

Travis Mash has a book called No Weaknesses that uses a similar concept. He gets much more technical with his math than I have here or that I ever really found necessary in my coaching practice. If you’re not sure who he is, he’s a top 10 best powerlifter of all time. He was also a champion weightlifter which is very uncommon to see that overlap between powerlifting and Olympic weightlifting as they’re significantly different and most notably he did it well before CrossFit made it cool to train in multiple disciplines.
https://www.mashelite.com/noweaknesses

Alternatively here's another book specifically on recovering from weight lifting related back pain by the top back pain expert in the world, Dr Stuart McGill.
The Gift of Injury by Dr Stu McGill and Top 10 all time great powerlifter Brian Carroll https://www.amazon.com/dp/0973501863/ref=cm_sw_r_cp_apa_7..-BbZE74ZWS

So your second step is to buy No Weaknesses or The Gift of Injury, read it, and complete it’s assessments. If you're a superstar and highly motivated, get both. The Gift of Injury explains WHY your back hurts and how to fix it. No Weaknesses points out your imbalances.

Alternatively, if you don’t want to use the GMB program, I would recommend a back pain specific program written by physical therapist Dr Theresa Larson (she runs her own clinic MovementRx and has a best selling book) and strength coach Anders Varner (former gym owner and Multiple CrossFit regional level competitor - aka he kicks 99% of the general populations ass in athletics). They created a program specifically for back pain called The Low Back Fix (they now also have another program called the Shoulder Fix). Their program starts with a ... you guessed it... assessment. That assessment determines if your weakness is primarily flexibility or strength driven. From there you are assigned a track to follow. Each track includes diaphragmatic breathing (since it’s basically the fix for everything including back pain) and soft tissue mobilization (because we are all tight in one area or another from living a modern lifestyle).

What you don’t assess, you can’t test. It all starts with figuring out where you are strong and where you are weak so that the appropriate next step can be determined. This is where basically every template program and online fitness researcher tends to fail. Normally thorough assessments are skipped and the appropriate movement or lifestyle- sleep, nutrition, mindset- coaching are not provided. It’s assumed the movements are being performed correctly when in my experience it should be assumed that they are not.

Remember after you have initial assessed/tested, you should implement your training system that is intended to fix these areas and then after some time maybe 4 weeks, maybe 12 weeks, it is CRITICAL that you retest/assess to see if the changes you made are driving the adaptations that you want.

Both GMB and LowBackFix have online communities where you can post questions and form checks to get coached on.

I can’t tell you how many people think they move well but truly have little understanding of movement. This is true for every yoga studio, boxing or MMA gym, CrossFit, powerlifting, weightlifting, and conventional gym that I have been in over the last two decades. People just don’t know how to move well - not in a mean way - but in they don’t understand basic principles way. Where should their hips, spine, ribcage, shoulders and head be in the movement? I am even talking high end athletes and instructors. I’ve saved many a shoulder or back by teaching athletes where their body is in space vs where it should be. Often they are completely surprised that their body is not in the position they thought it to be or they simply did not know the right position. I make my athletes record their movement so they can see it for themselves. It teaches them the skills they need for a lifetime of healthy movement and also helps to develop them into coaches themselves.

MoveU on Instagram (Movement University) has a great program that teaches people basic principles of how to move their body and breath. This is another program that is written by high end physical therapists and chiros. They are athletes that have gotten themselves and many people out of pain. They have the expertise and demonstratable knowledge needed to fix most all pains and niggles.

Complete side note. I recommend buying these programs. You are supporting the people that created the content. It supports them so they can focus on doing this for a living. You get the benefit of joining their online communities. Their coaching is literally priceless. If I made nearly as much money in movement coaching that I do in my professional career, I would have never sold my gym and stopped. There’s value in buying the stuff and not just getting free advice or downloads online.

Hope that helps.

Yes, it is very simplistic to say that "smashing" is "self-rolfing", but I am saying that as an easy way to emphasize that smashing is DEEP-TISSUE SELF-MASSAGE, which I take to be a new and totally revolutionary concept. THANK YOU Kelly Starrett! THANK YOU Jill Miller!

I do definitely recommend going to see a Rolfer or any kind of bodyworker over a doctor for most musculoskeletal issues. I actually have an appointment with an Advanced Rolfer in a few days. I had the ten sessions about 40 years ago. My Rolfer was new and not a good one. Didn't do much for me. Of course all bodyworkers will be different. Theoretically Rolfers are the top-level elite of bodyworkers but that is not always true. I am very excited about being able to see this Rolfer. But I am even more excited to have discovered smashing and Kelly Starrett. My Rolfing session will cost $155.00 and I am not a rich person. So I am very oriented to self-help methods. Youtube videos are free and a lacrosse ball is $3. This knee issue has really sidetracked me and I have taken more and more desperate measures, the Rolfer being the latest. I went to a massage therapist a few weeks ago. That was good, but I figured I needed the skill of a Rolfer to really solve this puzzle. But then it was just yesterday that I finally got the smashing thing. My knee is way better today than it has been in 3 months and I am just getting started. If I hadn't found this Rolfer I would probably be OK, but I trust he will speed me up a lot.

I had not heard of theiasi.net - interesting. My top recommended book for Carpal Tunnel and such problems is by a Hellerworker -
Conquering Carpal Tunnel Syndrome and Other Repetitive Strain Injuries - Sharon Butler.
https://www.amazon.com/dp/1572240393/
I did not find the client handbook you mentioned at hellerwork.com but did find out about 4 books there that I did not know about.
Hellerwork is very interesting, but also expensive and they are even harder to find than Rolfers.

I think most people would benefit greatly from any amount of bodywork and certainly from a full set of sessions from a Rolfer or Hellerworker. But we can also learn to work on ourselves. I used to think yoga was the way, but I now think that bodywork (including self-work, especially "smashing") is as important as stretching and strengthening.

It seemed so long ago since I had the "pinch" that I never reflected on what one thing cured it. I guess I'll list a few things that I did.

Initially, I bought an OPTP Slant (http://www.amazon.com/OPTP-Slant-One-Pair-412/dp/B002C9IMVQ/ref=sr_1_9?ie=UTF8&qid=1458704390&sr=8-9&keywords=optp) and the purpose was for the calf stretch, but also I was reading somewhere that the focus is about getting the heel down, which helps it. It helped but do't remember being an all solution.

I did all the exercises as mentioned here, which helps. What also helps is taking a lacrosse ball and using some myo-fascial release on various areas of your shins. Kelly Starrett has some vids on that. These were super helpful.

I also did a lot of stretching in my hips, considering hip flexibility helps with squatting too. As my hip flexibility improved, the loading on my ankles was better distributed.

Lastly, I do quite a bit of yoga, so i've made an intentional effort to work on my arch, press on the four corners of my feet, and bring my arch up. It feels as if I'm putting everything in place.

Apologize in advance for formatting issues I'm on mobile.

I only used those bands that dont stretch. This is the one I use.

OPTP Stretch Out Strap with Stretching Exercise Poster
https://www.amazon.com/dp/B01LXWS98E/ref=cm_sw_r_cp_apa_UIFQzbNPEQA4H

For stretches I do basic hip opening stretches and I do 5-10 deep breathes. Depends if I'm in a time crunch or morning or night. I find it easier to do longer breathes at night after a day of movement.

My routine if you want to get specific is:
Again sorry in advance I dont know all the names on the top of my head.

1. Stand up and touch toes.
   Be sure to not round your back. Have a slight bouncing motion then hold and flex on the last breadth
   
   
2. Pancake stretch.
   What helps is if you have something to hold onto and push yourself down to further the stretch (like a bed frame or if you idgaf then a table leg). Do the same in with you have a bouncing motion and then hold on the last one
   
   
3. Sit on ground with legs in front of you parallel to each other and grab the arch of your foot (if youre not flexible enough i would recommend grabbing your toes or ankles depending on flexibility). This one I dont bounce just hold the stretch. Also helps to straighten out your back and then do it. Similar to my first stretch.
   
   
4. Butterfly
   This I dont bounce but be sure that your back ia straight. If you want to really feel it lean forward (back straight!) And use your elbows to push down on your legs.
   
   
5. Hip extention?
   This stretch is like you're in the position of doing lunges. Be sure that when executing you're flexing your butt and your knee does not go past your toes. You should feel the stretch in the other leg. No bouncing just hold.
   
   
6. Pigeon stretch
   This one is self explanatory.
   
   
7. Lying hip thrust.
   
   
   I'll provide a more in-depth update once I get home
   
   
   Yeah these helped me reached that level of flexibility. I do other stretches for my upper body but my hips are my main concern since I sit down a lot and stretching the upper body is pretty easy to do anywhere without looking weird.
   
   If you have any other questions please be sure to ask. I'm more than welcome to help in anyway I can!
   
   

I don't have a lot of natural flexibility. Probably more than you, OP, but still not a lot.

For legs I do the routine outlined in Yin Yoga and also in Insight Yoga, including the dragon pose and other hip stretches. Paul Grilley also has a good DVD on Yin Yoga.

My general method has been to read books and go from there. Toe touches are good in also helping you develop flexibility in your spine and back. Don't be discouraged if you are only able to do three or four stretches in a book. That is a good place to start. The components of the body are connected so as you continue to practice you'll become able to do more stretches. For instance by loosening your back muscles you'll be able to do that hip stretch you could never get before. Try to do the stretches that you feel a good stretch in and are for areas of your body you prioritize. Even if you do only two or three stretches a day that is a good place to start.

edit: Mth25 named some of the same poses I have found effective for stretching my legs and hips. Just try googling those to get an idea. There's a lot of similarity between the various teachers so it's just about matching what they teach with what you're capable of and feel a stretch in.

I used part of ashtanga yoga series 1, power yoga for athletes, and multiple youtube channels (Tom Merrick, SaturnoMovement, and a few more but not to the same extend)
I tried multiple poses and exercises, avoid things which are to complex and spend some time getting a feel for the different poses. The youtube channels are a good free way to get an introduction to exercises and get inspiration. loved power yoga for finding poses for specific areas and use it to structure a series.
I love doing ashtanga yoga, but I have a hard time finding the time to do a complete series, so I do parts of it. What I love about it is the flow, and when you get to know the series it is really relaxing.

I do a lot of circus training (including contortion, but also hand balancing and tumbling) and these things have really made a difference for me. I roll out while watching videos or listening to audio book last thing before bed and it always feels amazing. I start with rollers that have larger surface area (such as foam roller) and work my way to smaller surface area (such as rad roller or lacrosse ball). I don't have a routine, just roll out whatever parts of body feel tired or tight.

• rad roller
  
• gofit ball
  
• normal foam roller, half size
  
• yoga wheel - more useful for flexibility training, especially back and splits. I like just draping my upper back or hips over it and relaxing in the stretch.
  
  If I had to pick just one, it'd be gofit ball. That thing is very easy to use to target a muscle group, not too intense like lacross ball would be, not limited to one plane of motion like rad roller is. Hard to use gofit ball on the back though.
  
  Highly recommend gofit ball for hip/shoulder/back release if that's the only thing you're gonna get.

I feel like I have had issues like yours for a long time. I have found posture work has helped with my issues.
http://www.amazon.com/Steps-Pain-Free-Back-Solutions-Shoulder/dp/0979303605
I have also found yoga and pilates to be helpful. Yoga has varied with me, vinyasa style was not as helpful as a slower paced, breath and alignment centered style of yoga like hatha, and I was lucky in finding the right teacher for that.
I tried rolfing, and although it's expensive, it does work, and it feels so good.
Chiropractic has helped at times. The most helpful has been finding a skilled massage therapist and doing a 60 minute massage once a month or so. In my opinion that is probably your best option, a good massage therapist would be able to target your problem area and release it.
I just found a tight muscle on me called the sartorious, and it does get tight from a lot of sitting, and driving, and it pulls on the pelvis and makes it imbalanced, so I've been focusing on rolling that out.
I have found a deep lunge also helps, like this, you probably do similar to stretch the psoas, rocking in and out of it from a high to low position feels really good. http://www.shaktivinyasa.com/SHAKTI_Images/Lisa-Black-Deep-Backbend.jpg

A muscle roller, properly used, will definitely help you gain (or reduce the pain of gaining) mobility but they are only an adjunct to the hard work you are going to have to do. There is no magic bullet and certainly no physical object or tool that will improve your flexibility without hard, grinding, painful, consistent work.

Simply put, if you want to squat then SQUAT. If you can only go down 1/4 of the way then do that for several minutes twice a day every day until you get to 1/2. Then keep at it until you are all the way down. Then work on straightening your back and your feet. Then start on this routine.

Let Starting Stretching be your guide. Once you have made substantial progress with all (or most) of that, then move into the vast and unknowable sea of mobility resources on the net. The following are some examples I have found helpful:

• http://www.smartstretch.com
  
• https://www.youtube.com/user/AntranikDotOrg
  
• https://www.youtube.com/channel/UCwIDi7x9gvRUWHex7fp1TTQ
  
• https://www.youtube.com/user/northamptonmartialar
  
• https://www.youtube.com/user/kwonkicker
  
• Stretching Scientifically
  
  Enjoy!
  
  

There are 33 joints in each foot. Much like how your hand grips on to a ball so does your foot.

This video is a good intro to it:
https://www.youtube.com/watch?v=Z9oNrRYFzuw

This book is a bible to freeing the joints of your feet.
https://www.amazon.com/How-Got-My-Wiggle-Back/dp/1118019334

Here are a bunch of video directly for the joints of the feet, strengthening as well as releasing:
https://www.youtube.com/watch?v=xcjtnm0lsPs

Flat feet = release the inflammation, then strengthen while stain on top of inflammation levels. May only have to joints mobilize a little bit

I've been working on the same thing!

This is what I've come up with, I only started it about a week ago though:
Get about 2-3 packs of index cards. Rubber band them together. Put your heels on the stack. Keep adding index cards until you can squat all the way down WITH your arms overhead the whole time AND no butt wink. Get somebody to watch you to verify. Your feet are right next to each other on the index card stack.

Do a set of 3-4 of these overhead air squats, about 5 times a day. I do it every time I have a snack or a meal. Every day, remove 3 cards from your stack. If you get sore, take a break and scale it back. If your index card stack gets too low and you can no longer squat all the way down with your arms straight up overhead the whole time, add 3 index cards per day until you're comfortable again.

You're isolating the ankle problem and training it. I also sometimes just sit in the squat for a minute or two (arms down of course) and rock back and forth using my ankles. Good luck!!

By the way, this solution is inspired by the program I'm following called The Happy Body. It's amazing and well worth the $3 on Kindle. https://www.amazon.com/Happy-Body-Nutrition-Exercise-Relaxation/product-reviews/098240381X/ref=cm_cr_dp_d_show_all_top?ie=UTF8&reviewerType=avp_only_reviews

This is very thorough and comprehensive - I am mind-blown by this:

>"...most tissue actually is not PHYSICALLY tight...Most tissue is NEUROLOGICALLY restricted."

​

I have yet to read the articles you suggested, but am familiar with Thrall and the FRC.

I look forward to reading the rest.

​

Also my wife got me the 2nd edition of Becoming a Supple Leopard - are you familiar with it, if so, would you recommend reading it thoroughly before reading numerous articles online from various sources?

​

Thank you so much!

​

​

Look up "Rhomboids" stretch or Rhomboids yoga pose. I never saw a specialist because all they ever do is give you general random exercises that aren't really catered to your needs OR they fix your pain for like one day and it immediately comes back after this.

There's like 10 or so of them stretches that CAN help but it WILL NOT completely fix the problem.

My problem came from OVERWORKED muscles btw.

Eagle pose, Thread the needle, Rabbit pose are pretty good.

Try the Mackenzie technique for lower back too. I tried everything under the heavens and check out this guy he knows his shit https://www.youtube.com/watch?v=XSW-RAwI3_w

What almost completely fixed my problem is Zhan Zhuang (yes the standing meditation technique) and a TENS machine(not at the same time altough, I have two TENS, a cheap one and the Belifu, which was not that expensive but really good. https://www.amazon.ca/-/fr/gp/product/B077F2RNSZ/ref=ppx_yo_dt_b_asin_title_o08_s00?ie=UTF8&psc=1 ( That's the one in question, I stick two middle thingy on my trapezius/shoulders and the rest on the rhomboids, I adjust this shit to Neck/shoulders and Back for the big thingys and I go for like 50 minutes sessions and it destroys my pain)

I did ridiculous stretching sessions of like 30 minutes of various rhomboids stretch but pain always came back.

You need to make your shoulders drop a little and have them relaxed, posture correction is a must and with the Stand Still be Fit youtube series I managed to do it.

If you want DIRECT relaxation with no side effects don't go to the doctors just go take a COLD shower, it's like a miracle.

If all else fails do some "Foundation training original 12 minutes video"

I wish I could help more. I'm just now getting into flexibility myself. I do feel more qualified to speak about general fitness though. Are you able to order from amazon? I'll assume not(if you did you could order a set of these) but maybe you have access to something like bungee cords? You could attach them with solid anchors and use that for stretching and exercises. Either way, you can always lose weight (I know it's hard!) even without working out if you start counting calories.

My wife also tells me she's 108lb (3 lbs is apparently a big difference when you're 5'1") but she's also small framed. Just used her as an example that you can do it, shes 38 with three kids and she hasn't even started an exercise program yet. It's a long road but it's very possible! I'm rooting for you!

do the position in the 1st picture against a wall (so your legs are resting "flat" against the wall. If you cant do that fully then do 1 leg at time up against the frame of a door, with your other leg flat on the ground (because you opened the door -- like a walk in closet, or door to your bathroom)

something like this (which i own) can help you to pull back your toes and get your stretched leg flat:
http://www.amazon.com/OPTP-Stretch-Strap-Exercise-Booklet/dp/B00065X222/ref=sr_1_1?ie=UTF8&qid=1408172732&sr=8-1&keywords=stretching+rope

whenever stretching attempt to go further in small bursts. making stretching a habit will get you there -- stretching is not an "instant" result practice (even at 3 months). Showing up to class, whether it be yoga, pilates, math or science is not enough; you have to do your homework too.

I'm a big fan of this book

While technically not a book on sports massage, it is great for doing self myofascial release.

This book was pivotal for me (https://www.amazon.ca/Stretching-Scientifically-Guide-Flexibility-Training/dp/0940149451). Describes the types of flexibility very well and is scientifically based/referenced.

For the quickest gains work isometric/PNF stretching into your regimen if you can (https://people.bath.ac.uk/masrjb/Stretch/stretching_4.html#SEC34)

This one is my absolute favorite.

The Original Stretch Out Strap with Exercise Book by OPTP – Top Choice of Physical Therapists & Athletic Trainers https://www.amazon.com/dp/B00065X222/ref=cm_sw_r_cp_api_7haeAbJEH1E2F

Go to Amazon.ca and search for Jarlo Ilano. It's there for free. I just got it :-) Edit: direct link http://www.amazon.ca/Oiling-Hinges-Restrictions-Pain-Free-Movement-ebook/dp/B00K7IX2U0/ref=sr_1_1?ie=UTF8&qid=1404262977&sr=8-1&keywords=jarlo+ilano

Yeah I stay pretty well hydrated and started to take this supplement :

https://www.amazon.com/Country-Life-Target-Mins-Magnesium/dp/B00117ZTOS/ref=sr_1_3_a_it?ie=UTF8&qid=1526847395&sr=8-3&keywords=magnesium%2Bpotassium%2Bcalcium%2Bsupplement&th=1

Still getting cramps unfortunately.

Free in the UK aswell.

http://www.amazon.co.uk/Oiling-Hinges-Restrictions-Pain-Free-Movement-ebook/dp/B00K7IX2U0/ref=sr_1_1/280-5832431-6770604?s=digital-text&ie=UTF8&qid=1404287275&sr=1-1&keywords=Oiling+the+Hinges%3A+Fixing+Common+Restrictions+to+Pain-Free+Movement

For the wedge, I do not own a wood one, but my gym does! At home, I use a foam one from Amazon which works almost as well for $20: link

Thanks for the advice about the lying piriformis stretch - I had not thought of that!

If you find Deskbound to be interesting and want to further your knowledge and toolbox for increasing your mobility, check out his other book, Becoming a Supple Leopard.

I personally like the ones with handles

Black Mountain Products Resistance Band Set with Door Anchor, Ankle Strap, Exercise Chart, and Resistance Band https://www.amazon.com/dp/7245456313/ref=cm_sw_r_cp_apa_fP9dAb91FG97X

Becoming a Supple Leopard by Kelly Starrett. Can’t recommend it enough.


https://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837

Latest theory is that my injury is from an inner hip rotator tear. So check your mobility there.

Look into Kelly Starlett and Pavel Tsatsoulines stuff.

https://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837/ref=dp_ob_title_bk

Ask around in this forum
http://www.strongfirst.com/

Joe Rogan discusses on a podcast that Keto helps flexibility.

DDP yoga recommends no grains or milk products.

hey those flat fleet exercises do not start at a low enough point and can not be progressively loaded. Calf raises only work if you already have an arch that can bear the ressistance.

There are a couple of books on the flat feet issue. You can try these:

Esther gokhale - 8 steps to a pain free back

https://www.amazon.com/Steps-Pain-Free-Back-Solutions-Shoulder/dp/0979303605/ref=sr_1_1?s=books&ie=UTF8&qid=1538053237&sr=1-1&keywords=gokhale&dpID=51eioTx77IL&preST=_SX218_BO1,204,203,200_QL40_&dpSrc=srch

Articles from the gokhale method:

https://gokhalemethod.com/blog/66141
https://gokhalemethod.com/making_flat_feet_into_arched_feet_positive_stance
https://gokhalemethod.com/blog/60774

Dr. Jim johnsson

https://www.amazon.com/gp/product/1457539268/ref=dbs_a_def_rwt_bibl_vppi_i4

https://www.amazon.com/gp/product/1457510928/ref=dbs_a_def_rwt_bibl_vppi_i9#customerReviews

This book :

https://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837

https://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837

Studying Taekwondo for over 20 years, this has been my go-to reference for stretching: https://amzn.com/0940149451 (Thomas Kurz - Stretching Scientifically)

This is his website: https://tomkurz.wordpress.com/

I swear by supple leopard by Kelly starett. To get a taste of it, check him out on YouTube

Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance https://www.amazon.com/dp/1628600837/ref=cm_sw_r_cp_apa_ZqPhzb5XQWVAD