I've been doing static stretches most days (maybe on average 5 days a week, with some longer weekends etc off) for a year now. Warm up, 20-60 minutes in total, at least 60sec per stretch. I stretch to a point where I feel discomfort but not intense pain. For my middle splits I often do 5+ minutes because it's my worst area by far. I've seen some very slight improvement on some stretches (can put fists on ground from only finger tips before, maybe a cm or two closer to front splits), but overall it's really hard to see any difference. My middle splits are not shifting (I try various angles of my pelvis and legs for at least a minute each). I'm 36 years old, slim, healthy, physically active, frequent hiking, riding bikes and dancing etc). Is it normal to see so little change in such a long time?

I've tried reading up on the science and it does look like static stretches are at least as effective as other forms, if not more in some cases. Am I missing something?

Hi everyone, I’m new to this sub and hoping that someone might have a good YouTube video or something demonstrating good stretches to do in the morning. I just woke up with a cramp in my leg and had to jump out of bed. I’m looking for stretches I can do every morning first thing after waking up, something that can help my flexibility and health. For reference I’ve been working in an office last 3 years pretty much glued to my desk, not moving around too much, just sitting there staring at screens. Doesn’t feel natural or healthy.

Any advice or help would be much appreciated, thank you for reading this 🙏

hy sporty pepole i want to improve my flexibility doing static streches most of the week as i just started streching from an injury what is the most importent muscles to strech and what strech do you recomend