Mobility and flexibility

[naornaor12345]

Hello, how can i work on my mobility and flexibility?

i'm trying to find a nice 10-20 min program. any suggestions?

[Peter Smrek]

you can read 10-20min mobility and movement forum here of course with middle split

[Murray Truelove]

That's not a lot of information to get us started. First what is your current level of mobility/flexibility? What are your goals? Where are you weak/strong? What's your current strength routine?

To get you started though, do joint rotation, myofascial release, dynamic stretching, PNF stretching and finish with static holds. This can be done 3 times a week possibly more but you need time to recover. On recovery days do the above but with out the PNF stretching and lighter on the dynamic stretching.

All the above terms can be Googled or threads can be found here.

[naornaor12345]

That's not a lot of information to get us started. First what is your current level of mobility/flexibility? What are your goals? Where are you weak/strong? What's your current strength routine?

To get you started though, do joint rotation, myofascial release, dynamic stretching, PNF stretching and finish with static holds. This can be done 3 times a week possibly more but you need time to recover. On recovery days do the above but with out the PNF stretching and lighter on the dynamic stretching.

All the above terms can be Googled or threads can be found here.

Thank you for your answer, my goals are pancake, and good mobility in the shoulders for HS.

My current level is that i'm lack of flexabilty and mobility especially in my hip. I'm doing the Foundation and HS but i think i need an extra mobility+flexability work.

[Murray Truelove]

The following is just my opinion.

H1/F1 is all you need for shoulders, there are loads of PE's and IM's in both courses that improve shoulder mobility.

My pancake flexibility has improved significantly from following F1. Without going into program specifics because we're in a public thread, essentially you need to increase strength at the end of your ROM, for the pancake this means hamstrings, abductors and gracilis (I'm not educated in anatomy so this might be totally wrong) SLS PE:2, MN IM:1 and 2 are excellent at this.

You can add supplementary exercises to your Foundation work if you think this will help. I've personally added loaded stretching in both the tailor pose and standing straddle pose (Google Kurtz horse stance for nl more on this). I also had a problem with a facial adhesion on my gracilis which made it very painful to do any sort of side splits.

I also do a whole body mobility routine (search on YouTube there are loads to choose from) that starts with wrist risings e and goes though the whole body in a gentle way, I do this as part of my warm up.

[itaman]

The following is just my opinion.

H1/F1 is all you need for shoulders, there are loads of PE's and IM's in both courses that improve shoulder mobility.

My pancake flexibility has improved significantly from following F1. Without going into program specifics because we're in a public thread, essentially you need to increase strength at the end of your ROM, for the pancake this means hamstrings, abductors and gracilis (I'm not educated in anatomy so this might be totally wrong) SLS PE:2, MN IM:1 and 2 are excellent at this.

You can add supplementary exercises to your Foundation work if you think this will help. I've personally added loaded stretching in both the tailor pose and standing straddle pose (Google Kurtz horse stance for nl more on this). I also had a problem with a facial adhesion on my gracilis which made it very painful to do any sort of side splits.

I also do a whole body mobility routine (search on YouTube there are loads to choose from) that starts with wrist risings e and goes though the whole body in a gentle way, I do this as part of my warm up.

Thank you, i'll find my self a mobility routine and i'll add what i think is right for me.

[David McManamon]

10-20 minutes is my warm up to start my training.  A lot better than nothing when done consistently but you may need to allocate more time to see the changes you are looking for.

[naornaor12345]

10-20 minutes is my warm up to start my training.  A lot better than nothing when done consistently but you may need to allocate more time to see the changes you are looking for.

I actually tried yesterday a little routine and it took me more then 20min so i think it's fine, i'll just find exercises that are serving my goal and i'll do them.

[Mikkel Ravn]

The following is just my opinion.

H1/F1 is all you need for shoulders, there are loads of PE's and IM's in both courses that improve shoulder mobility.

My pancake flexibility has improved significantly from following F1. Without going into program specifics because we're in a public thread, essentially you need to increase strength at the end of your ROM, for the pancake this means hamstrings, abductors and gracilis (I'm not educated in anatomy so this might be totally wrong) SLS PE:2, MN IM:1 and 2 are excellent at this.

You can add supplementary exercises to your Foundation work if you think this will help. I've personally added loaded stretching in both the tailor pose and standing straddle pose (Google Kurtz horse stance for nl more on this). I also had a problem with a facial adhesion on my gracilis which made it very painful to do any sort of side splits.

I also do a whole body mobility routine (search on YouTube there are loads to choose from) that starts with wrist risings e and goes though the whole body in a gentle way, I do this as part of my warm up.

Murray, have you seen improvements to your gracilis issue? I suffer from pain there too when doing side splits, and consequently I have not been able to work the splits. The Kurz approach using a wide squat to train for splits allows me to train pain free for the first time, which is a huge step forward. I really hope that it works.

[Murray Truelove]

Murray, have you seen improvements to your gracilis issue? I suffer from pain there too when doing side splits, and consequently I have not been able to work the splits. The Kurz approach using a wide squat to train for splits allows me to train pain free for the first time, which is a huge step forward. I really hope that it works.

The fascia adhesion on my gracilis was fixed using Kit Laughlin method, you can find a video on YouTube where he demonstrate how you separate the gracilis from the abductors (or maybe it's the hamstring). Basically you place your fingers up near your groin, where the the two muscles are separate, and dig your fingers in, then "floss" your way down towards your knee, trying to separate the muscles as you go. It's quite hard to do on yourself, I could do with a professional myself but have had some success.

(I'm not a professional, so consider the above cautiously)

[Luka Kopusar]

i do yoga every morning, 20-30min and then before bed light stretching and foam rolling. Some are also Im from F series.