(Part 2) Best products from r/flexibility

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.

Kit Laughlin has some amazing material on this that goes into much more detail than most stretching programs. His basic approach is provide stretches not just for the hamstrings, but for all of the muscles which might limit your forward bend - so you stretch your calves, your piriformis (muscle on the side of your thigh), and of course your hamstrings.

I'd highly recommend either buying his book, or his hamstring-specific video program - I own both, and they're really good. The video series has over an hour of different hamstring-related stretches that you can go through to help find your tight points.

If you just want some quick stretches without buying any of the material, I'd try doing:

• This calf stretch
  
• This piriformis stretch
  
• This hamstring stretch
  
  Edit: Another good resource is Antranik's Toe Touching routine, which is probably a bit easier to approach for beginners than Kit Laughlin's stuff, and free to boot.

This is a well thought out question with some research already. Thanks for asking! I am curious about this as well. I worked with a PT for my shoulder and she used myofascial release, then we would do some passive and active stretching/strengthening exercises. I have found it to be very helpful. I use a "peanut"


I also follow an amazing PT who specializes in clients that do circus, contortion, gymnastics, etc. She recommends a fascial release and flossing before doing passive and active stretching as well. I would highly recommend checking out her blog and Instagram. Her name is Jen Crane, AKA Cirque Physio I love her to death!!

Edit: formatting...stupid mobile Reddit

Oh hello there back!

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Thank you for being careful with giving your advice - I appreciate it!

My doctor did recommend sitting on the floor versus on the bench (or box) in fact - he also recommended me doing some mobility work in between sets!

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Dr. Aaron Horchig is amazing - I DM him on IG here and there to ask for clarifications. His book is also fantastic.

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Antranik is a fascinating guy - I should read more of his articles, thanks a lot!

Well the thing about the back is you have 6 layers of muscle going in different directions, so you really want to do a series of stretches to target different muscles. And you can't leave out the psoas muscles because they are such assholes.
I do a lot of yoga, I do cat/cow, then sun salutations, then child's pose every day. Then I do whatever poses feel needed throughout the day. There will be some repetition in these links because they're lists, sorry! These and these and these are so fab. I also really love this dvd because it has a pose guide that forces you to check your form and hold the poses for a while. There's a lot of standing while you're working through the pose guide, which is good for the glute medius. I am pretty sure they cover tree pose, and there are some yummy twists in the two routines. If you're in pain, this routine is nice and gentle.
The other thing I do that has been awesome for my core is I learned some belly dance and burlesque. I know, not your jam. I'll just say that belly dance hip circles and shimmies and burlesque grinds feel great, and nobody can see you doing them in the shower.

Incorporate usage of a foam roller into your daily life. It will help loosen your muscles so that you may stretch. You can find cheap ones on Amazon ($20) but I recommend this sturdy one:

TriggerPoint GRID Foam Roller with Free Online Instructional Videos, Original (13-Inch), Black https://www.amazon.com/dp/B0040EGNIU/ref=cm_sw_r_cp_apa_i_zfwZCbCTAK2QV

Watch some YouTube videos on how to roll out your muscles. I have tight hamstrings and It's a very helpful tool for me. Good luck to you.

> First, you need to commit to spending some time addressing these issues

This is so important, I think. A little each day is leaps and bounds better than trying to make up for it with occasional long/intense sessions of stretching/yoga/etc...

I can't speak much about the Fedlenkrais method, but my massage therapist recommended [this book] (http://www.amazon.com/gp/product/0738209570/) to me after I tweaked my back pretty badly and was taking a long time to recover since sitting at work kept hindering my recovery. The author was a student of Feldenkrais (I think?).

It's an easy read and the exercises are really basic and not at all intimidating, so it'd be a great place to start!

It focuses on learning how to become more aware of your your body and muscles and get back to a healthy steady state, and teaches a simple 10 minute daily exercise meant to engage and bring awareness key muscle groups. I can feel myself get more tight and achey when I don't do it regularly, even if I still manage to do one or two sessions of yoga a week.

You've got to get The Happy Body. The only cost is buying the book ($20 on Amazon: https://www.amazon.com/Happy-Body-Nutrition-Exercise-Relaxation/dp/0982403828). The people who wrote it set records in olympic weightlifting and were the head coaches for the UCLA weightlifting team. They're now personal trainers. They created The Happy Body Program as a beginner weightlifting/flexibility program for people of all ages and abilities. Buy some light weights and do it every single day. You measure your progress every 6 weeks objectively against pictures so that you can score yourself. I'm 12 weeks in and I'm more flexible than I've ever been in my life. I'm also the strongest and the leanest. The program addresses flexibility and strength in every joint in your body: feet, ankles, knees, hips, all through your spine, shoulders, elbows, and wrists.

Lots to unpack here but let me give you two main concepts to ponder that I do not believe anyone has addressed thus far.

1. An ankle can only be mobile on a strong platform. That means foot strength is paramount to ankle mobility.
   
   
2. Overworked calves that are usually a result of having weak glutes that is usually a result of being seated are another frequent offending party when it comes to ankle mobility. If your calves are busy trying to be your ass, they're always going to be tight, overworked, and holding on for dear life.
   
   So you can stretch all you want but until you assess the problem and likely strengthen your intrinsic foot muscles and strengthen glute muscles you are probably going to be fighting a losing battle.
   
   Foot strength ideas. Go barefoot more often, play foot games like moving marbles with your feet, splaying toes, etc or using toe spreaders like CorrectToes or the much cheaper ones I posted below. Follow GaitHappens on Instagram for more ideas.
   
   Glute strength ideas. Open hip flexors, strength train glutes - single leg glute bridges, hip thrusts, RDLs, kettlebell swings especially banded swings (done properly from the hinge and not a squat), sumo deadlifts, pistol squats, skater squats, etc.
   
   You would be the exception if you were a guy that was in the military and had to be in combat boots all the time or a figure skater that is in ice skates all the time. Even for these situations, the foot muscles would likely still be weak from being in shoe prisons and the calves and quads would still probably be more dominant than the glutes.
   
   Tldr: Assess where the weak areas are - you have a dorsiflexion assessment but have not tested foot strength and dexterity. You can test tib anterior strength by walking with on your heels with your toes extended (lifted). You can also palpate the muscle to see if it's hypertonic.
   
   My first step would be going barefoot more often and spending $5 on these toe spreaders. Those things will only serve to help even if they are not the only problem. https://www.amazon.com/dp/B0713S97J5/ref=cm_sw_r_cp_apa_i_8pkCCbWP0A15W
   
   Link to GaitHappens
   https://instagram.com/gaithappens?utm_source=ig_profile_share&igshid=1xoed36orisgm
   
   Link to Katy Bowman's book on the foot. Whole Body Barefoot.
   Whole Body Barefoot: Transitioning Well to Minimal Footwear https://www.amazon.com/dp/0989653986/ref=cm_sw_r_cp_apa_i_xfkCCb7QPWPP3
   
   Dr Stuart McGill has more info on foot strength or what he calls "foot athleticism" in his book The Gift of Injury.
   Gift of Injury https://www.amazon.com/dp/0973501863/ref=cm_sw_r_cp_apa_i_IskCCbCHDSXZP

Here you go my friend: Here is my full ankle mobility routine. I'd recommend performing minimum 3x/week. However for best results you should do everyday with one rest day/week. Takes approximately 15-20 minutes.

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A. Self-myofascial release

(a) Foam roll calf

(b) Stick roll calf & anterior tibialis (can be foam rolled)

(c) Roll plantar fascia

(d) Foam roll groin & guads (only really necessary if you're also working on hip mobility)

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B. Joint Distractions

(a) Banded ankle distractions (front & back)

(b) Hip distractions (only really necessary if you're also working on hip mobility)

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C. Goblet Squats w/ankle stretch

• Use a kettle bell/dumbell/small person and hold them in front of you while you squat with good form.
  
• Hold the squat for 1 minute
  
• At the end, lean into each ankle, pushing the knee forward over the toes, using the goblet to perform a weighted stretch. Hold for 5-10seconds.
  
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  D. Stretches - 3 sets of 30-60s
  
  (a) Downward dog
  
  (b) Stretch board ankle stretch - if you don't have one of these use a rolled up towel, pillow or hang off the edge of a step. They are a fantastic investment though if you have poor ankle flexibility - amazon
  
  (c) Soleus wall stretch
  
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  BOOM! And you're done! Make sure to test and retest using the knee-to-wall test each time to make sure you are making progress.

haha, that's a fair point. i was merely trying to suggest that a foam ball is worthy of consideration too but yes it is a lot more than a tennis ball.

the form ball is far firmer, and is more like a soccer ball rather than a tennis ball in size. the bigger firmer surface area is really helpful for when you lay down on it, and roll around on it.

if you poke around suggested/similar items, there are some other options out there that cost less such as https://www.amazon.com/dp/B01LY1CH6K?psc=1. I've never used this, but it is $12 instead of $30. Still not $1...but getting closer! :)

Based on your description, it sounds like it's posture based. Definitely make a habit of bing aware of your posture and try to correct it regularly. this video is just one of several about potential posture issues from this guy and perhaps it's just me , but he seems to know what the hell he's talking about. Like others have said, foam rollers and lacrosse balls are a great way to work out knots in tight muscles at a fairly inexpensive cost. I also highly recommend a Thera Cane. it will allow you to get some more pinpointed pressure point relief. I got one about two months ago and I think it's possibly the best $30 I've ever spent.

Flexibility Express: Thomas Kurz
Great dvd with a good work out program.




Power-Flex Stretching: David De Angelis
Great Ebook with alot of info, well worth the read.




Legendary Flexibility:Jujimufu
Good ebook.Has a work out routine and also alot of info.

Not sure if these will help, but here's an article of a few stretches you can try.

Anecdotally, here are things I do to make my lower back feel good:

1. Sleep with a pillow between my legs. I convinced my boyfriend to do this and he wonders why he hasn't been doing it all his life.
   
   
2. Switch to a more ergonomic chair at work. The one I have looks something like this. I've also tried a fitness ball, but found that to be too distracting and a little short for my desk. I'm also considering to changing to a standing computer setup (an elevated work station in which I stand the whole day rather than sit), but that's a bit more of a commitment than a $60 chair.
   
   
3. At home, on a carpeted surface or some sort of fitness mat, lay down and hug your knees to your chest. Now slowly rock side to side and in a circular motion, making sure to put a little pressure on your lower back. This releases so much tension for me.
   
   
4. When looking for stretches, look for ones that "open up" the hips and stretch out your hip flexor muscles such as these.

I started with this, and it worked for me. At a minimum you'll learn some simple exercises/stretches and it's a small investment.

Also, if you see a doctor whose primary tool for fixing things is surgery, they are probably going to recommend surgery. My final advice-from-a-stranger-on-the-internet is to not get cut as a first treatment option.

Best of luck, when you make progress please post!

I've been using Muay- Winning Strategy - Ultra Flexibility & Strength: Preparation for life and battle and it's been working great

The topic of neural tension may apply, especially if muscle fatigue/cramping don't make sense. There may also be a more serious underlying issue that would merit a good history and physical by a physician and/or PT. Here is one book on the subject of neural tension: Sensitive Nervous System (829S) https://www.amazon.com/dp/0975091026/ref=cm_sw_r_cp_api_.oPKzb4EQQBJC. A final thought: intracellular Mg may be best measured using RBC-Mg instead of the standard serum Mg lab test. Keep us posted!