What's your flexibility nemesis? Share hints and tips!

MeganJoan started this discussion · 8/9/2014

I thought it might be nice to have a thread specifically to share the general aspects of flexibility or specific stretches that we consider to be our nemesis. Hopefully we can provide "omg it took me forever don't give up!" style support as well as handy hints to each other as needed. My nemesis stretches are pigeon and froggie. I feel like I've been working on them forever with zero progress! I can't get my knee even close to a 90 degree angle in pigeon and my froggie hasn't moved an inch (or so it feels!) even though I've seen great progress on my straddle and side splits.

21 replies

Runemist34 · 8/9/2014
Interesting thought! My nemesis, as it has always been: Hamstrings. Anything Pike oriented (or splits) is crazy-hard for me! I've had tight hamstrings for most of my life, and when I started stretching them, I had NO IDEA how to do it! They didn't feel like any of my other muscles, but I tried to push them the way I did the other ones... and it backfired! I ended up with really sore, really unhappy, and even shorter hamstrings than when I began. So, my best advice for stretching any part of those hammies is to go SLOW. Don't push too hard. I know it's frustrating and I know it can be a pain, but you'll definitely see progress in the long run! I'm more flexible in the hammies now than I ever have been! I may not have my splits or my pike, but I'm a heck of a lot closer!
Phoenix Hunter · 8/9/2014
MeganJoan, I have a horrible pigeon on my left but a great one on my right. I'm not even sure what muscle to stretch to fix that! its such a weird position, I'm don't know what muscle is holding me back. My flexibility nemesis is: HIP FLEXORS! resistance stretching/PNF stretching is gradually helping with that. Hamstrings used to be my #1 nemesis. Resistance stretching helped them pretty quickly. quicker than I thought. I never thought my hamstrings would be flexible. they used to be so uncomfortable to stretch.
Veena · 8/9/2014
Hamstrings are alway my nemesis. When I stop stretching I have a hard time even touching my toes! Runemist, I have a new flowmotion stretch lesson coming that I like to do for my Hamstrings!
Freddie · 8/10/2014
Back flexibility is hard for me. I feel like I can't breathe when I start bending that way. I dread even trying.
Pretty Pixie · 8/10/2014
My biggest flexy struggle right now is my hamstrings. I stretch them gently every day except one or two, but I can't seem to get them any looser. I'm a scaredy cat...totally afraid of pulling one so I'm super cautious. It's a situation.
Lina Spiralyne · 8/10/2014
Shoulders for me. They loose flexibility easier than the rest of my body it seems. One side is worse than the other and I'm sure it's not only about flexibility but also because I'm not totally symmetric in the shoulder area (mild scoliosis). Doing a bridge is in many ways a good shoulder stretch, but not as much for me as for other people I think since I have hyperextended elbow which like to take the bend instead of the shoulders when I push out. The wall stretch is good and it would be great if I could do it every day for a short while I think (but I don't). They have definitely progressed though.
MeganJoan · 8/10/2014
@PrettyPixie Be careful stretching the same muscle every day, even if it's just gently! I have naturally flex hamstrings but if I stretch them two days in a row then on the third day I am LESS flexible and it takes a few days of not stretching them for them to recover. I'd definitely say only every two or three days if it's a problem area, but others could disagree. @Lina Me too! I find the wall stretch helps but I really don't do it often enough... I feel like my shoulders threaten to pop out in dips (I'm hypermobile in basically my everything) and I am so sure it's because they lack flex, but I just never think to actually stretch them out enough!
Veena · 8/10/2014
Hi Pretty Pixie :) Yes, Megan is correct, you don't need to stretch muscles everyday to gain flexibility, and when starting it can tighten them up! Here's a video with some tips for stretching. https://www.youtube.com/watch?v=B1ZZE2GTBiQ
Pretty Pixie · 8/10/2014
Thanks for the help Veena and Megan. It definitely won't hurt to try it that way, since they're going no where as it is!
dustbunny · 8/10/2014
My nemesis is hip flexors! No matter what I do they don't seem to get better. I have a hard time isolating them too. My low back tends to want to pick up the slack. @Phoenix Hunter I'd love to hear about the resistance stretches you do to work on them. :)
Phoenix Hunter · 8/10/2014
Dustbunny, I also work on back flexibility. I notice that it has slightly helped my hip flexors. backbends,camel pose. I do Veena's back mobility routine often. for pnf stretching- get into a deep lunge. front leg has knee in line with ankle. hands are on the floor on each side of front foot. think of scissoring your legs together. focusing mainly on that back leg. use your butt muscles to dig that knee into the floor and forward- even though the leg does not move at all, it is a contraction in the back of the leg. hold for several breaths then release. you will notice that your hip flexor will sink a little lower. that stretch is so difficult to describe but it is very effective for me. also when I am doing front splits, I do the same scissoring of the legs. but I contract both legs, then release. I get deeper in my splits. non pnf stretches I do: any kind of pigeon pose, pigeon and pulling that back foot into my butt, etc. stretching those quads helps, lunge and pull that back foot into my butt, pigeon pose with back bending, lunge with back bending. my hip flexors are like steel cables. combining back and leg stretches is helping. really work on squaring your hips in each stretch will isolate your hip flexors. your stretch may not as be as deep when you are square but it is more effective. and strengthen your glutes and hamstrings!!!! something I need to more of! I've heard of a book that has pnf stretches in it. I don't know the name of it. many here have complained that it is hard to understand. Pnf stretching takes concentration to get right. you have to really focus on contracting the correct muscle. you are essentially fighting against the stretch,which is why it is technically more difficult. you cant just relax and hang out in the stretch. oh yeah! and bow pose/yogini, both off and on the pole. :) not a pnf stretch but helpful.
MeganJoan · 8/10/2014
Dunno if this is the book you're thinking of but it's great for resistance stretching http://www.amazon.com/gp/aw/d/0743270878?pc_redir=1407309893&robot_redir=1 This thread is a great resource for resistance stretching https://www.studioveena.com/forums/view/2068 and also mentions a great DVD that I've been meaning to get. I use resistance stretching on as many muscles as I can, but find it had been particularly helpful for my hamstrings.
Phoenix Hunter · 8/10/2014
yes MeganJoan! that's the book I've heard others mention. I have not read it myself but have heard others talk about it. I love resistance stretching! it has done wonders for my hamstrings too. :)
Phoenix Hunter · 8/10/2014
also wanted to mention that I don't know if Pnf stretching is the safest method of stretching. others may have a different view on this. but it works well for me.
MeganJoan · 8/10/2014
It changed the way I stretch. I still use static stretching but now I have much more variety in how I stretch and it's really, really sped up my progress. I have photos in that other thread showing the difference and it's some sort of wizardry! When I get my boyfriend to help with my stretching (i.e. Him pushing my leg towards my face and me pushing back with my muscles) the results are soooooo much better. Partner stretching, when done safely and correctly is so amazingly effective.
Phoenix Hunter · 8/10/2014
I haven't done any true resistance stretching with a partner, but I have found some stretches I can do using the floor, a strap, or my own body
Pretty Pixie · 8/10/2014
Oh yea! I read that entire thread when it was recently revived and also found the videos. The methods shown are interesting and easy to understand, but I do wish I had a partner to stretch with anyway. Some of the resistance became tiresome on my arms before the intended muscle! These stretches did help release the tension I recently had in my hamstring after an over zealous split attempt. Also learning about squaring the hips was probably the biggest mind opener and heart breaker. My splits weren't near as close but I felt the stretch so much better in the hip flexors and hamstrings.
pole cat diva · 8/10/2014
I have very tight hamstrings and hip flexors! I was able to split in the past but after stopping pole for 6 years and went into long distance running, I can't do any split at all! :(( The only stretch i can do is pigeon. When i lie down, I can't straighten my legs 90 degrees.
miekel1992 · 8/11/2014
For me it is also the hamstrings.. Sometimes I can touch my toes.. But most of the time I simply can't..
Haloanne · 8/11/2014
Middle splits and straddles. Never even been close to the ground (or pancake), these have always been a struggle. I think part of it has to do with hip structure, I suspect I have deep hip sockets which prevents certain movements completely. Always had a pretty flexible back though, so that's nice.
Rachel Osborne · 8/11/2014
Middle splits straddle and turn out. Back getting less flexi as I become older. Super flexi hamstrings and shoulders mean I can fake it quite a lot! Doing Veena lower body and mid splits workout/stretches 3x week and trying to find time for Lina's awesome back bend vid too.