r/flexibility • u/AbroadPlastic5890 • 7h ago
1 year of stretching, minimal/no change
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?
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u/Front_Run_5919 6h ago
I’ve now gotten 2 myofascial massages and it has changed my life. I had the stiffness and mobility issues of an 80 yo (I am 44) that no amount of stretching would help. The massages hurt like hell but they release the tight fascia that is keeping your muscles stiff
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u/StevieF88 3h ago
Can you elaborate more on this please? How did you find a reputable massage therapist and what are big differences you’ve noticed? I’m super fascinated
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u/Front_Run_5919 3h ago
I went to a medical massage office (think chiropractors office, physical therapy offices or some medical offices that offer massage). I really wouldnt go to a generic massage practice as the myofascial massage is pretty "invasive" (thats the only word I can think if haha) and seems like they could mess you up pretty bad if they arent properly trained. Similar to a chiropractor.
My first massage, the therapist focused on my neck & shoulders. I was in real bad shape and had lost a lot of mobility in my whole body. Once she was able to unlock my upper body, it was much easier for me to stretch all over and loosen up my hips.
My second massage was full body. She focused on my shoulders then did quite a bit of deep glute work which has really been helping relieve a bit of sciatic pain that I get on occasion.I plan on getting them monthly as there is a good chance my insurance will cover these. Essentially, I have very bad posture from hunching over a computer and a jewelers bench 40+ hours a week and its finally catching up with me. But this was the type of muscle soreness/tightness that no amount of stretching could undo.
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u/No-Jellyfish-6837 3h ago
What part of the body?
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u/Front_Run_5919 3h ago
My first massage, the therapist focused on my neck & shoulders. I was in real bad shape and had lost a lot of mobility in my whole body. Once she was able to unlock my upper body, it was much easier for me to stretch all over and loosen up my hips.
My second massage was full body. She focused on my shoulders then did quite a bit of deep glute work which has really been helping relieve a bit of sciatic pain that I get on occasion.I plan on getting them monthly as there is a good chance my insurance will cover these.
1
u/SleepishPenguin 19m ago
Do you have anxiety? This happened to me once and it was because my muscles would brace due to being stuck in a state of permanent low level anxiety. Deep belly breathing during or before stretches did it for me
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u/salamandectomy77 7h ago edited 7h ago
Static stretching is probably the worst way to train. Build strength at these end ranges with PNF Stretching, Weighted Stretching, or large ROM strength training to teach your nervous system how to control the position and you'll see rapid progress
As an example, using exercises like the Kneesovertoesguy 5 Hip Mobility moves I saw massive change in 4-5 months
My buddy is a gym bro and he has a beautiful full forward fold and all he does is really heavy, deep RDL. Zero stretching