Any fitness gurus know how i can improve my flexibility long term?

Question

I desperately need to increase flex. in my legs (for splits and roundhouse kicks, etc.) and back, shoulders too ( for backbridges, handstand hollows and inverts, etc) permanently or as LONG TERM as possible. i know i'll need a daily routine, but does anyone who's an expert have any tips or can anyone direct me to a good guide or resource?

this is a question about stretching! i already have a workout program, and i do not need to lose weight. STRETCHING!!!

thumbs up to kestrel

Answer 1

some people are naturally flexible. others are not. if you happen to fall in the latter category then in order to permanently increase flexibility you must stretch every day for the rest of your life. for full range of motion flexibility you'll want to try self myofacial release in combination with static stretches. http://www.sport-fitness-advisor.com/self-myofascial-release.html

gofit.com has a foam roll you can buy and it comes with a dvd of moves you can do with it. don't try to use just any material for SMR because the foam needs to be the correct density in order to release tight areas properly. target sells gofit products.

Answer 2

6 week workouts
Phase l

Day One

Squats Warm Up Sets
4 Sets 6x60 6x60 6x100 6x125

Squats
4 Sets 8 to 10 Reps
Set 1 135 Set 2 150 Set 3 165 Set 4 200

Leg Press
4 Sets 8 to 10 Reps
Set 1 300 Set 2 300 Set 3 400 Set 4 450

Leg Extension
4 Sets 8 to 10 Reps
Set 1 50 Set 2 55 Set 3 60 Set 4 65

Leg Cruel
4 Sets 8 to 10 Reps
Set 1 50 Set 2 60 Set 3 70 Set 4 80


Day Two

Chest
4 Sets 8 to 10 Reps
Set 1 135 Set 2 160 Set 3 180 Set 4 200

Flat Bench
4 Sets 8 to 10 Reps
Set 1 135 Set 2 145 Set 3 155 Set 4 175

Incline
4 Sets 8 to 10 Reps
Set 1 100 Set 2 145 Set 3 155 Set 4 175

Cable Flys
4 Sets 8 to 10 Reps
Set 1 30 Set 2 40 Set 3 50 Set 4 60

Dumbbell Pullovers
4 Sets 8 to 10 Reps
Set 1 50 Set 2 60 Set 3 70 Set 4 75

Day Three Off

Day Four
Back
Pull Downs
4 Sets 8 to 10 Reps
Set 1 100 Set 2 125 Set 3 150 Set 4 170

T Bar Rows
4 Sets 8 to 10 Reps
Set 1 80 Set 2 100 Set 3 125 Set 4 150

Cable Rows
4 Sets 8 to 10 Reps
Set 1 50 Set 2 75 Set 3 100 Set 4 125

Dumbbell Rows
4 Sets 8 to 10 Reps
Set 1 50 Set 2 50 Set 3 50 Set 4 50



Day five
Military Press
4 Sets 8 to 10 Reps
Set 1 135 Set 2 135 Set 3 150 Set 4 155

Standing Dumbbell Press
4 Sets 8 to 10 Reps
4 Sets 50 Pounds

Bent Lateral Raises
4 Sets 8 to 10 Reps
Set 1 30 Set 2 30 Set 3 35 Set 4 35

Shrugs
4 Sets 8 to 10 Reps
Set 1 125 Set 2 135 Set 3 150 Set 4 175

Day Six
Biceps
Standing Cruel
4 Sets 8 to 10 Reps
Set 1 50 Set 2 65 Set 3 75 Set 4 90

Standing Hammer Cruel
4 Sets 8 to 10 Reps
Set 1 35 Set 2 40 Set 3 40 Set 4 45


Preacher Reverse Cruel
4 Sets 8 to 10 Reps
Set 1 20 Set 2 40 Set 3 50 Set 4 60

Triceps
Lying Dumbbell Extensions
4 Sets 8 to 10 Reps
Set 1 30 Set 2 40 Set 3 40 Set 50

Press Downs
4 Sets 8 to 10 Reps
Set 1 50 Set 2 55 Set 3 60 Set 4 65


Reverse Press Downs
4 Sets 8 to 10 Reps
Set 1 40 Set 2 50 Set 3 60 Set 4 60

Dips
4 Sets 8 to 10 Reps

Day Seven Off

Good luck:
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FROM THE STAFF OF BOEAFITNESSanswer #2 · answered by Raymond B 4 · 0⤊ 1⤋

Answer 3

Yoga 15 minutes a day.

I would suggest that you take a class for a couple of months to get to know the art. Then after that buy a DVD or video to do for another two months. You will be like a rubber band and you will also find that your endurance has improved.

Answer 4

Yoga, yoga, yoga.

There are several TV shows you can stretch along with like Inhale, Priscilla's Yoga Stretches, Yoga Zone, and Stott Pilates with Moira,. There are also pictures of stretches here, listed as numbers under the bold faced type: http://geocities.com/aescougarcheer/basics.htm#exercise

Answer 5

Try Yoga and pilaties,. I don't do it but I know alot of instructors that reccommend it..........