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The most popular Products mentioned in /r/flexibility:
The most popular Services mentioned in /r/flexibility:
IGTV
Lifehacker
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Let's Encrypt
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F-Droid
Loop Habit Tracker
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The Book Depository
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The most popular Android Apps mentioned in /r/flexibility:
Bodyweight Fitness
Sworkit: Workouts & Fitness Plans
Loop - Habit Tracker
Daily Yoga - Yoga Fitness Plans
Visual Anatomy Free
The most popular reviews in /r/flexibility:
I'm a front end dev/animator and I love this sub so much that I thought I'd try to animate/put together a workable web app for stretching. I'm basing it off the cheat sheet that's circulating around a bit and will credit where it's due. I have a LONG ways to go on it but the link submitted is what I've got so far.
https://dribbble.com/shots/2571351-Stretching-App
edit: it'll have a 1 minute interval timer built into it.
I've got Sworkit (though I've been pretty slack using it lately). It's got stretches and yoga along with some other ones. It'll run you through stretches for however many minutes you choose. Also, any yoga apps might be useful too.
Android app link: https://play.google.com/store/apps/details?id=sworkitapp.sworkit.com
I have a $7 set from Amazon. They're pretty good for shoulders and back too. Sometimes I lay down on them (but I have a cylindrical foam roller that I prefer for this) but usually use them against a wall kinda like a bear scratching its back.
https://play.google.com/store/apps/details?id=com.bodyweight.fitness.free the r/bodyweightfitness app has both! But it also has a strength routine, and I found it to be more than what I wanted. Thanks for the feedback!
Maybe try Daily Yoga? When I last used it the English needed a bit of work, but overall I found it quite good. It speaks the instructions, someone does it on the screen, and it has a timer until the next move.
I've recently started doing a lot of aerial yoga which helps a lot with stretching by using the weight of your own body to push you deeper into a stretch. Took this we used it to stretch many different parts of the body but you get the idea. I have been doing this for a while now and its been working out great and its a super effective and comfortable way to stretch in my opinion. I'm not sure what method you would use in your first example but it sounds pretty similar so I think its fine.
Not sure if I'm totally understanding your second example but here's my thoughts. Generally when trying to get deep into a stretch it helps to activate and release the antagonist muscled to get a deeper stretch. Like if stretching hip flexors, squeeze and release your glute while breathing deeply and you will feel yourself sinking more into the stretch. This is a great method. As far as using an actual weight that makes me nervous but then again, I also do a lot of partner stretching where they can help you by pushing gently on certain areas and I find that super helpful granted your partner knows what they're doing.
Just my experience...just be safe, breathe and go slow.
Slipped my mind to check in but now worth it. Current horse it was done with the 5 step order but at this stage there's not much difference between the 5 and 7 step for me.
Side Effects: Middle splits took a big increase
Last night in pancake I went face to the floor!! First time in 7 years!
For international customers (E.g. places without free Amazon shipping) I recommend Book Depository which has free shipping to pretty much everywhere in the world.
It can be found here: http://www.bookdepository.com/Stretching-Flexibility-Second-Edition-Kit-Laughlin/9781877020070
This free eBook from someone at MIT is a greaaaaaaat overview of the science behind stretching (without getting too technical).
I also really enjoyed Good to Go which is about exercise recovery in general, but they do talk a lot about myth busting for things like foam rolling, icing, infrared saunas, etc for muscle soreness and recovery (and a lot of that translates to recovering from stretching too). Spoiler alert: most things have no science to support them (not surprising), but still a fun read nonetheless!
I love this one which is almost just like the one you mentioned. I love my foam roller and honestly do not know how I lived without one for so long. I also love this set of balls. The big ball and the lacrosse ball go with me to work to use if I have to sit in my chair. I lay on these things all the time and get the best massages in the world.
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!
It's not rigid - it stretches in the middle section. It's more obvious in the video on their site!
/u/sheasowner - just search for resistance bands on Amazon, something like this would probably be fine, there are loads of similar things!
And for easier consumption the strating stretching and molding mobility routines are part of the bodyweight fitness app here: https://play.google.com/store/apps/details?id=com.bodyweight.fitness.free&hl=en and here: https://itunes.apple.com/us/app/bodyweight-fitness/id1018863605?mt=8
makes it easy to record when you've done it and remind yourself of all the stretches.
Lay on you stomach and work yourself up onto elbows, raising your shoulders back while arching your back slightly. If this doesn’t cause you pain, the problem is in your discs. It’s common for a bulging disc to send torn muscle like pain signal.
If this is the case, you want to gently hang from something as much as possible with doing just as much cobra stretches. Try and avoid bending your spine forward or to the side. This book and video can teach you the method to fix it.
Eventually you’ll want to move onto core exercises, check out r/Bodyweightfitness for that.
This book was a big help for me with my spinal stenosis. You'll also find many of his ideas posted on YouTube.
One McGill exercise I do is to lie flat on my stomach every day with my chin sitting on my fist for three minutes. First time I tried it, I could only lay flat and it took me a few days to being able to actually rest my chin on my fist. This small increase in flexibility enabled me to do more of his other exercises.
https://www.amazon.com/Back-Mechanic-Stuart-McGill-2015-09-30/dp/B01FKSGJYC
Darn, I had a couple of instructors in mind who have a ton of experience working with hypermobile students. A book I’d reccomend (it was like $25 on Amazon when I bought mine) that has a GREAT overview of “safe flexibility training for hypermobility” is Too Flexible to Feel Good
Do stretches that open the hip flexors more. There are lots of good “splits stretch” videos on YouTube that demonstrate routines you can follow to improve your splits. Also cheerleader stretch bands or ballet stretch bands might help.
I am not affiliated with Amazon or this seller in anyway. This is my third massage gun. First one was a mini which worked well and is still going, but was replaced by a much larger Renpho tilting head massage gun that I used every day I worked out. Think I had it for close to two years before it broke.
When I bought this, it was $89 with a $40 click coupon so I only paid $49 for it. Now it's $69 with a $5 coupon. So a bit more, but I think still worth it and I'm probably getting a second one in case the first one fails.
I've only had it for @ a week, so no idea about reliability, but for being smaller than my Renpho, the motor is stronger, does not bog down when pressed hard and less noisy. I can also reach more of my back with it than the Renpho. I'm really very happy with it. I rarely write reviews on Amazon, but will do so after a month of using this.
>That's my biggest "complaint" about my foam roller, there aren't many "passive" (totally relaxed) ways to roll out on it - I pretty much always have to be really supporting my body weight with my arms, shoulders, or core, which makes me tired in itself! I think you're on to something with that theragun :)
Have you tried an extra-soft foam roller? The place I go to for physical therapy uses rollers from the MELT Method and are big proponents of the idea that traditional foam rollers are just way too hard. (Similarly they reject lacrosse balls in favor balls of various sizes from "The Roll Method." My favorite is a partially inflated "coregeous" ball.)
The idea is A soft roller allows your muscles to more easily sink into the stretch and relax. I was very resistant at first, I thought firmer = more extreme = better results, but I'm a changed person. I find it easier to be mindful and to let my tissues "give in" to the roller/ball
The official melt method branded rollers are pretty pricey but I found the the OPTP brand to be a great substitute https://smile.amazon.com/gp/product/B0141DY2Z0/
Erm... Listing doesn't exist in eBay anymore cos it was more than 90 days ago. It's called MAR.
Definitely!! I saw someone on this subreddit mention Built from Broken, and I got a copy and started it this past January. I can't recommend it highly enough!! There's a ton of information on the how and why behind joint disfunctions, great descriptions of exercises and modifications, and the exercise program is really easy to follow.
Here's the book: Built From Broken
I am! A few pilates exercises I found really helpful were clamshells, squat walks, side leg raises and scissors. That said though, in all honesty the pilates ended up being counterproductive - I was focusing too much directly on my hips and core, without addressing weakness issues in the surrounding muscles of my legs, glutes and back. I have been using the exercise program from Built from Broken since January of this year and it has helped me tremendously. I would highly recommend it, it starts you out very gently with strength training (two days per week, low reps and easy exercises), building you up to really building muscle in your entire body
Hi guys! So I finally took the plunge and bought a theraband from amazon, this type (not that strenght though lol). And I wanted to start using it and making a stretching routine. I have found some on youtube but Idk how to adapt the band for other routines I already follow, like I'm confused on how to use the band to maximize the gains. Does anybody have any recs? I'm going to follow an Anna McNulty video she has with bands, along with one from Blogilates as well but idk they use a different band than mine and Idk how to use mine properly to fit what they're doing lol
Any help will be appreciated!
I have this: COREFX Muscle Activator - Super... https://www.amazon.com/dp/B07CGNJFVY?ref=ppx_pop_mob_ap_share that I use often and love (sorry for formatting. On mobile). Lay on the ground, face down, with this ball just inside the hip bone, off to the side of the bothered psoas, and try to breathe and release to sink into the ground. Move the ball around to find the bad spots and take a few breaths there letting everything relax around the ball
I just looked for some, and in my regional amazon there are plenty of choices. I.e. https://www.amazon.de/dp/B08K95LXTX which is 22 x 12 x 7.5cm (8.6 x 4.7 x 2.9").
You're welcome to share links in the future so long as they are not affiliate links (they are considered advertising). This would be the non-affiliate link for the yoga wheel you referenced: https://smile.amazon.com/dp/B07Y1SSNVL
Fellow sweaty person here!! This mat changed my life, I may be a little slippy when I'm first warming up (it feels kind of like suede) but a quick spritz of water on the mat and I'm good to go!
YOGA DESIGN LAB | The Combo Yoga Mat | 2-in-1 Mat+Towel | Eco Luxury | Ideal for Hot Yoga, Power, Bikram, Ashtanga, Sweat | Studio Quality | Includes Carrying Strap! https://smile.amazon.com/dp/B0892P4N27/ref=cm_sw_r_apan_glt_i_BA3SK25T6G6NWD7E5GYJ?psc=1
I have used something like this for years. It's absorbent cloth so it helps your hands stay dry and the little nubs on the back keep it from sliding around. They're also washable, so it's easier to keep the surfaces your body comes in contact with clean.
I use rosin, like this stuff. I put the rocks in an old sock and keep the sock in a ziploc bag. If my hands/feet start to get slippery, I just rub the sock between my hands for a second, and swipe my hands over my feet after. It takes very little (I purchased the 1lb back in March 2020 and still have over 80% of the rosin left despite using it almost daily), and it lasts a really long time on your skin. It can leave chalky marks on your clothes or mat when you first apply it, but not as bad as climber's chalk afaik
As a bigger guy, ran into this every single time, especially in heated classes. Looked around and noticed everyone had these special towels on their mats. It's a little extra, but I bought one similar to this on amazon and never looked back. I haven't had an issue with slipping since.
IdealStretch Original Hamstring Stretching Device with Instruction Card - Ideal Leg Stretcher, No Need for A Stretching Partner, Maintains Proper Hip Orientation - Patented Leg Stretching Machine https://www.amazon.co.uk/dp/B002UOSF06/ref=cm_sw_r_cp_api_glt_i_ZAHS0EEANN5AS1CPD5XC
this may not help you but I loved this book. Nothing really new per se, but it helped me understand more about my shoulder mobility/health and what to do to improve it.
https://www.amazon.com/gp/product/1457527243/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
I also liked Emmet Louis videos around shoulder mobility. this playlist is more specific to issues around shoulders in relation to handstands but he has some good stretches in there
https://www.youtube.com/watch?v=hILHqNzlZkc&list=PLXi7slewxuML0TZpk7n_kyLZCZXmpj94W
I just tried this stretch this evening. It was so so good. Thank you again. (Also, until you get your shoe sorted out, this foot roller is great for myofacsial release in your soles.)
I was using HabitBull on Android but it's been taken over and somewhat abandoned so I'm in the process of swapping over to the open-source Loop habit tracker - they're just improving the import facility and then I'll convert 100% (link to Google Play store on that github page)
New to everything here. Eventually want to be able to do the splits and just get super flexible. But my first question - you know where people can put there back on the floor while having their knees bent - like this stock image https://www.shutterstock.com/image-photo/smiling-caucasian-girl-laying-down-on-1028429830 : - I can get to that position but it fucking kills my ankles/top part of foot above ankle. Any tips? Also I tend to do it with knees touching (for quad stretching) is it better to do knees apart a bit? Second part of the question, what strength do I need to work on to be able to lift myself up from that position without using my hands and arms?
Costco is having a $3 off sale on these boxer briefs right now.
Stumbled upon them in store and remembered I needed more underwear and bought them. Am wearing a pair right now, and it's quite comfortable. Stretching would be no problem.
> App is completely free, open source and there is no adverts. Source code can be found here www.github.com/mazurio/ if you are a software developer and willing to contribute.
Would you be willing to add it to F-droid then?
I wonder how using that compares to a flexibility strap like this one:
Yes definitely. These are going into my shoulder stretch routine for sure. I've been doing the regular one and also with the hands clasped together, but the stick gives it more external rotation and we love external shoulder rotation.
Found it! Well, like this anyway, maybe there is a better one that allows for smoother range of motion.
Yes definitely possible. I could not touch my toes in January this year, and by March I could put my hands on the floor. This is my current seated pike. https://photos.google.com/share/AF1QipMHR1cEkBlyRQ7YGmXBNZKzimdGxFOw6YJ-Xqs5VuPH-jAZrOn6HT_GSsLaDrxPag?key=eTRGaGM3cXMtTHp6R1JWUGJxcWZHR2F0YXdueVpR
I would say the most important things would be:
Take a few flexibility classes with a GOOD teacher so that you don't hurt yourself and you're learning the correct stretching technique.
Holding a stretch for 10-20 seconds only relaxes the muscle, but does not increase your range of motion. Hold your pike stretch for at least 2 minutes. Your muscles will tremble, your abs will hurt, your body will shake, but you need this to see actual gains in your flexibility.
Stretch regularly - 3-5x a week at least. You will make amazing progress.
Wall angels are in this set of 3. The other 2are great too! https://lifehacker.com/fix-your-posture-with-these-three-simple-exercises-1754621367?utm_campaign=socialflow_lifehacker_facebook&utm_source=lifehacker_facebook&utm_medium=socialflow
I use HabitBull to track my stretching. Stretched 12/15 days since my last check in.
Seem to have reached a plateau, though I am lower to the ground from when I started. 3inch away from right side, 6inch away from left side.
Any tips for the home stretch? (ahahaha I'm sorry I'll see myself out)
Sorry foot gym.
Foot Gym Treats Plantar Fasciitis, Achilles Tendonitis and Foot Pain and Provides Rehab from Foot or Leg Injury https://www.amazon.com/dp/B00O4F0Y6C/ref=cm_sw_r_cp_api_glt_fabc_WNDQ5R5SXSB5262PJ6YM?_encoding=UTF8&psc=1
Stand on a step (I used a step stool) get just the toes of both feet on the step. Heels off the step. Hold onto something. Lower yourself. Go through your full range of motion. Build up to 3 sets of 10. Gradually give the affected ankle more of the weight until you’re doing just that ankle.
The stretch version is just hanging off the step and dropping as low as you can.
Check out Stretching Scientifically A Guide to Flexibility Training by Thomas Kurz: https://www.amazon.com/gp/product/0940149451
He's a kickboxer and mixed martial artist who wrote a pretty comprehensive book on flexibility training for athletes. It helped me get my full middle splits back after a long break from training. Haven't attempted his chair pose with a pretty lady sitting on my thigh yet tho lol.
https://www.amazon.com/gp/product/B091HPCZ3V/ref=ppx_yo_dt_b_asin_title_o00_s00?ie=UTF8&psc=1
I bought this one. I wish it had one level higher, but thats cause I like to torture myself. No complaints otherwise
Would pushing against the ankle hurt you?
I have one of those pole leg stretchers off Amazon and it pushes against your ankles. I like it because I can get into position and relax while sitting still, when using gravity I can't relax the same way. But I feel a lot of stretch on the inner thigh just above my knee when I use it, I've wondered if that is bad.
Yea business like stretch lab use massagers to warm up their clients before stretching them.
Basically any massager that is not so intense that it's deep tissue will work.
Thumper Mini Pro Percussive Massager - Deep Tissue Massage for Muscles, Back, Shoulders, Legs, arms. Powerful Percussion Electric Handheld Massage Therapy Gun with Long Handle and 3 speeds https://www.amazon.com/dp/B0056PSMOA/ref=cm_sw_r_cp_api_glt_fabc_2JV5DJSRKW5X2X5RT1AE
This is what I use setting 3 is deep tissue, setting one is what I use for warm up.
Put a heating pad on the hip flexor area as often as you can. Works even faster if you combine with magnesium gel or silicone scar gel. The flexibility of the top of the back leg is what is limiting your splits currently. For many people, this area is calcified, which makes it not only super tight but also very weak. Stretching alone isn't enough to break up calcified tissue! But when you use the magnesium and/or silicone gel and a heating pad to break the calcified tissue up, then stretching the area will become far more effective
Thank you for the advice! So does that mean that equipment like this is similarly useless? https://www.amazon.com/FIGROL-Stretcher-Stretching-Flexibility-Gymnastics/dp/B07WC19LK4 (I also imagine that might be really bad for your knees). I ask because I'm largely trying to replicate what that does.
In martial arts, we do a lot of active stretching, e.g. holding the leg up for a kick and pulsing, or similar. Heh pretty much everyone else in my class is getting more flexible doing these except for me :-|.
I will try the exercises you mentioned, thanks! That principle makes sense in terms of actively working on strengthening muscles and nerves.
It will take time and focus to strengthen the foot muscles. Mine are not terribly flexible nor strong either.
Until you are stronger I would recommend using supports. You'll see a lot of tiny people online use two foam yoga blocks, one in each hand, to act as arm extenders if they're not low enough to touch the ground. (You don't want to lean forward to touch the ground, because that takes you out of posterior pelvic tilt and moves the stretch from the rear hip to the front hamstring. Torso should always be upright unless you're specifically working on some advanced forward-folded split pose.)
I'm male-bodied and not petite, so I don't like using foam blocks as supports. On the highest side, they feel unstable to me. I prefer using sturdy cork yoga blocks or my tall parallettes (I got these Lebert Fitness parallettes for about $60 USD) but you could also use two dining chairs / folding chairs of equal height.
If you're on a hard & slippery floor you might want to get some sort of padding under your rear foot. Sometimes I use a very inexpensive folded up yoga mat, sometimes a foam balance pad. I've also used those slipper-socks with a rubber tread on the bottom to give my feet more grip on a hardwood floor.
Try amazon smile to donate to a charity of your choice automatically at no cost to you!
https://smile.amazon.com/Posture-Corrector-Men-Women-Truweo/dp/B07DKHTKP3/
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Hey guys.
I'm an extremely inflexible guy who just went to the gym and now is on a journey to surprise my professional dancer girlfriend. I took the time to read the pinned post if you're a newbie. And plan on following that one as soon as I'm done with my current program
I'm doing 30 minutes(ish) of stretching every day followed by 30 min of dance training. And I was looking for the optimal way to achieve splits as fast as possible. I saw the routine suggested in the sub.
The thing is, I found this app that is very widely used and has a very easy and convenient interface, timer, etc. Is it worth to use it? Or should I just use the routine suggested here?
Here's an example off a routine they get you to do. It changes every day.
Consider doing a little reading and exercise for the potential problem. For 20 years I lived with what I thought was a torn rotator cuff after a violent ski accident. I bought this book, did the exercises and voila! Symptoms gone. No drugs, no surgery.
May not work for you but IMO it’s worth 20 bucks to try.
Bulletproof Your Shoulder: Optimizing Shoulder Function to End Pain and Resist Injury https://www.amazon.com/dp/1642376507/ref=cm_sw_r_cp_tai_PPxlFbK5MBW5W
And you can do still do tack and floss, the massager applied pretty pinpoint pressure with the right massage head and you can move your muscles/joints around just as if you were applying the pressure with a lacrosse ball.
I'm not really aware of any studies or anything to support the use of these styles of massager but I feel it works for me, it's really handy getting into hard to reach places like the inside of your quads. You'll probably still find yourself reaching for the lacrosse ball or foam roller from time to time.
It depends on what you want to stretch.
- If you **wanna stretch your hamstrings/**calves/backs of the legs - then keep your lower back straight. It should feel like you're folding in half at the waist. First stick your butt out, then, as you keep your torso straight up, reach to the front and down.
- If you wanna stretch your lower back - then round your lower back.
Both are good stretches for your flexibility.
Note: Obviously, you'll have a small range of motion downwards when you round your back, but that's ok.
We have some flexibility workouts in our app Jumpy Cat that you can check out.
​
Good luck!
Exercises like leg swings, duck walk, lunge variations etc. Ideally try to incorporate dynamic stretches before/during workout, and static in the end.
We've got some specific Agility & mobility and Flexibility workouts in our app Jumpy Cat.
You can select a Lower body target. The app generates custom video workouts for you, and comes with voice coach.
Good luck!
https://www.amazon.com/Psoas-Solution-Practitioners-Rehabilitation-Corrective/dp/1623171350
Get this book. Read it and understand it, follow the exercises.
You'll likely be over compensating for a lack of psoas activity (deep stabilising hip flexor) with superficial hip flexors (TFL and Rectus Femoris)
I use one of these leg stretchers also Yin Yoga
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.
I have about 10 different stretches in my arsenal and I'll do 5 on an easy day and 10 on a hard day. It is primarily lower body but also includes chest and biceps stretches. I also do alot of core/glute strength work.
The first 5 I started doing at the beginning and stuck with them and do them almost 7 days a week. Took alot of work to even be able to feel them in the hamstrings instead of the back/calves, but I just kept working at it and eventually unlocked them. I'm now at the point when cold (getting out of bed) I can do a toe touch with palms flat on the floor with a bit of stiffness, and when warm (working out) I can do a standing pike with my chest within 3 inches of touching my knee.
The two most essential hamstring targeted stretches I have are the standing pike/forward fold, which I practice with yoga wedges(upgraded to 4 instead of 2 and now stack them) so it helps hit my calves/feet/achilles harder. And the other is what I call a walking downward dog, where I basically start in a standing pike and put my palms flat, and I walk back and forth across my living room trying to get my legs as close to my torso as possible, trying to extend your hamstrings/knees, and trying to suck in your stomach at the same time. I still can't extend my knee 100% without feeling some degree of tension in my hamstrings, but it's miles better than it was, and I might be there in a couple months.
I started looking at apps (Android) a few months ago, but none of them impressed me. Ended up buying a dedicated interval timer. $16 from Amazon. Only 2 intervals though; so may not work for you.
https://www.amazon.com/Gymboss-Interval-Timer-Stopwatch-SOFTCOAT/dp/B00CO8HO6O
Otherwise, this webapp allows for custom intervals & rounds.
Yeah I stay pretty well hydrated and started to take this supplement :
Still getting cramps unfortunately.
I always have pain in the base of my head and I found using this to be really helpful. Sometimes it can be a bit hard to lay on so I drape a towel on top, but the pressure points do a lot to alleviate the pain in my neck and head.
Yea that bump doesn’t look like it has anything to do with a muscle.
For the tightness I’d recommend The Stick and this bad boy.
I love using this https://www.amazon.com/gp/product/B01AC4OEN2/ instead of a foam roller but it would be hard to use yourself on the upper body. a tennis/lacrosse ball is probably your best bet, and a golf ball or even wine cork for your forearm.
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
I'm pretty much clueless. I started stretching yesterday, but I remember seeing this device once in a speed jump rope video. It looks like it has good reviews.
The topic of neural tension may apply. 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.
Source: working on this now with my DPT :)
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!
This won't help a barefooted squat, but have you looked into lifting shoes with a high heel? These have some of the highest lift in the industry, https://www.amazon.com/dp/B01H1AXG52/_encoding=UTF8?coliid=I8JUU2ICM3TBW&colid=3CYDR4N27LHLK
I'm working on the same thing. One thing I've been trying is elevating my heels on a board or 2 dumbbells and then sitting in the squat for a little while. Wayyy easier to have better posture all throughout the back. Eventually I want to bring the height of the platform very low so that I don't need it at all. This way, I'm taking the variable that's the most trouble for me (ankle dorsiflection), and training it.
Also, this: https://www.amazon.com/Happy-Body-Nutrition-Exercise-Relaxation/dp/098240381X
You can buy a "boot" or splint to wear at night when you sleep that keeps your foot in a flexed position. They sell them for plantar fasciitis.
I bought this yoga mat a few months back and I think it's really good for the price ($35). It's on the slightly thicker side for yoga mats and has solid grip.
Aurorae Classic Extra Thick 1/4" and Long 72" Premium Eco Safe Yoga Mat with Non Slip Rosin included https://www.amazon.com/dp/B002MG7GNY/ref=cm_sw_r_cp_apa_mURCzbVPH057Z
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.
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.
Cramps for me have always been a result of a nutrient deficiency. Specifically magnesium and potassium. If you up your intake of those it should only take a couple of days to notice the difference.
I personally buy this for supplementing magnesium. If you buy a magnesium supplement from your local grocery check the label. A lot of cheap magnesium supplements are in the form of magnesium oxide which has low bioavalability. There are several different kinds so if you are curious I would suggest doing some research on your own.
I also supplement potassium, but I won't link what I use because incorrect supplementation of potassium can damage your liver. It is still pretty easy to up your potassium by eating the right foods. Spinach has one of the highest levels of potassium per calorie of any food. Apricots have one of the highest per calorie levels for fruits (yes, higher than bananas).
A contour pillow has helped me a lot. Here's an example.
https://www.youtube.com/watch?v=u9NM9cEFliA
Look into Dr James Stoxen.
https://www.amazon.com/How-Got-My-Wiggle-Back/dp/1118019334
That book is an extremely good reference guide to improving your issue.
This seems to be the authoritative text:
Movement - Functional Movement Systems: Screening, Assessment, Corrective Strategies – Gray Cook https://www.amazon.com/dp/1931046301/
I think Kelly Starrett has some of this info in his books.
These are all kind of pricey books. Starrett has tons of Youtube videos and you might find what you need there. Can also pay a bit to access his full website http://mobilitywod.com
Also I just found that Gray Cook has a number of Youtube videos. (I am very interested in digging into those!)
hmm I'll consider it! while we're on the topic, I found this https://www.amazon.com/gp/product/B01AC4YYKA/ref=oh_aui_detailpage_o03_s00?ie=UTF8&psc=1 well worth the money. foam rolling doesn't properly get my adductors or easily provide enough pressure on my calves, but the stick works great! also a lot more convenient than foam rolling for hamstrings/quads/IT band. however it obviously doesn't work for the back.
You can also get foam balls, which are really great for rolling out the armpit and pec areas.
Here's an amazon link to one I've found to be good. The material is just like a foam roller.
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!
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.
Because it is. The evidence is overwhelming.
Here's your sources. https://www.amazon.com/Waterlogged-Serious-Problem-Overhydration-Endurance/dp/145042497X/ref=sr_1_1?s=books&ie=UTF8&qid=1479759251&sr=1-1&keywords=waterlogged
It's one detailed analysis after another of many studies on the topic.
Conventional wisdom is simply wrong (and Gatorade is, unsurprisingly, to blame for a portion of it).
I started with just some basic stuff on the web (lots of stuff is out there of course - it's just not organized) - but this is the book I use now (very comprehensive):
What it taught me was that everybody's body is going to be different and learning what works for you is essential in the long-term.
Couple this with strength training and stretching.
https://smile.amazon.com/gp/product/B01GX8484G/ref=oh_aui_detailpage_o06_s00?ie=UTF8&psc=1
This is the one I have, but there's a ton of different options - I just picked what was cheapest at the time.
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.
This is a bit off the topic of stretching but I find that sitting on one of these stability cushions for about 20 min at a time makes a world of difference for my lower back
In addition to stretching, try a massage stick to warm up and loosen up your muscles. I also have tight calves and this helps a ton. I also massage the bottoms of my feet with it. http://www.amazon.com/Stick-Travel-Flexibility-Therapeutic-Potentially/dp/B000P7PVWU/ref=sr_1_4?s=hpc&ie=UTF8&qid=1451192783&sr=1-4
Interesting. How do you feel about the tool that was used in the video, then? It seems to be something like that.
For reference - https://www.youtube.com/watch?v=LaRt2WML3LA
I don't know what to make of it. I've seen whole-back tools before (like spine-worx), but that doesn't really seem to be the same kind of idea.
My bf had this for three or four years. It actually still bothers him a lot today. He has had every possible therapy and bought every possible product. This is his favorite product and he swears that it's helped him more than any other tool!
I had very painful plantar fasciitis in one foot about a year ago. I ended up getting one of those foot rubz balls (I think a tennis ball would work just as well to be honest), and added in some stretching like /u/ruffolous mentioned. That plus trading in for some nice work shoes that had better support (I recommend inserts for other shoes) and I can't even tell my foot ever hurt anymore. It hasn't hurt in months and it was a wonderful thing to randomly realize.
I really hope you heal!
I got this and loved it. http://www.amazon.com/gp/product/B00065X222/ref=pd_lpo_sbs_dp_ss_1?pf_rd_p=1944687582&pf_rd_s=lpo-top-stripe-1&pf_rd_t=201&pf_rd_i=B0052ACC1I&pf_rd_m=ATVPDKIKX0DER&pf_rd_r=0E7Y21NTESH94A3TDMWA
It comes with a nice book and has loops to put your feet and hands though. It's great.