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Top 3 stretches to become flexible?

Answered on August 19, 2014
Created July 10, 2013 at 4:55 PM

Two kinds of stretches I really want to be able to do are:

  1. Be able to do (almost) full splits. Both on side and front.

    -> Right now, I am more than a foot off the ground!

  2. Be able to touch my toes comfortably without bending my knees.

    -> Right now, I can reach my ankles with some strain.

I am 29, male and very inflexible! I have a job where I sit in front of a computer all day for 8 hours. That doesn't help at all. So, I'd like to become much much more flexible but I don't think I can do a LOT of variety of stretches. From what I've read, it seems like consistently doing stretches, few times daily is key to becoming more flexible.

So, if you could give me only 2-3 stretches to do. What would those be? How long should I do them for? And how many times a day? How about each stretch for 5 minutes each, twice a day for couple of months?

Or any other advise is welcome too. But basically, the key thing here is - I don't want much variety. I only want to do 2 or 3 things for an extended period. When they become second nature, I'd add another 2 or 3 things/stretches to my routine.

How is Gokhle method for this? I have heard about it but not sure if it's for splitting or just for back.

Also, I'd most likely be doing this on my own (that is, no Yoga classes or stuff like that, so don't suggest those, please).

C4deaa6bb01626b4569e8992890381ab

(925)

on July 26, 2013
at 09:24 AM

+1 for great advice!

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3 Answers

1
5661757f5a7ad1d09c44d7b3ce9b533f

on July 12, 2013
at 04:34 AM

Regardless of the stretches you choose, I would recommend you do them at the end of a good workout when your muscles are pumped. Otherwise you would devote too much of your stretching time to simply getting closer to your existing limits rather than extending them.

C4deaa6bb01626b4569e8992890381ab

(925)

on July 26, 2013
at 09:24 AM

+1 for great advice!

0
Aff97e82eccef9d957abdd7317f72457

on July 10, 2013
at 11:16 PM

I know you don't want class suggestions but yoga made me sooo much more flexible, and I only go a few times a month. It would probably benefit you to just take a class or two to learn the basic movements (and how to position them properly) and then you can do those on your own at home as you please. You could get a yoga dvd or something, but having an instructor who can adjust you properly is really helpful!

0
C6648ab69e5a1560c7585fe3ba7108fb

on July 10, 2013
at 05:11 PM

This could be a good starting point: collection of nine stretches from Mobility Workout of the Day, a top-notch stretching series run by Kelly Starret http://crossfitdoneright.com/2011/04/14/9-stretches/

I'd say your best bet is to identify which muscle groups are tightest for you (for me it's the hip flexors, hamstrings, and IT band) and look on the Mobility WoD site for stretches that hit those specific areas.

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