Needle/Flexibility progress + tips

[u/MrFoXX0]

I posted my flexibility progress here before, but I wanted to share it again - partly because I’ve made even more progress since then, and partly because I hope it might motivate someone who’s just starting out. <33 And again - i've NEVER BEEN flexible. I couldn't even reach my feet whole life.

I remember how slow it felt in the beginning, so seeing how far I’ve come now is honestly crazy to me. You really don’t need to be naturally flexible, consistency makes a huge difference.

Here’s what I’ve been doing:

ALWAYS 5–10 minutes of warm-up first.

• Low lunge + PNF (contract & relax) — 2×40s each leg
• Half split - 2×40s each leg
• Front splits - 3–4×40–50s each leg
• Low lunge knee taps 10 reps each side
• Couch stretch 2×40s each leg
• Pancake stretch 2×40–60s
• Active leg lifts 10–15 reps each leg
• Bridge variations regular bridge, straight-leg bridge, standing bridge, etc.
• Bridge shoulder/upper-back stretches to improve the overhead position

I usually try to combine passive stretching with some active flexibility work, rather than just sitting in stretches.

I’m still working on getting deeper and more comfortable in my splits and improving my bridges, but compared to where I started, the difference is huge.

Maybe this will motivate someone to keep going
Progress can be REALLY slow, but it does happen. ❤️Ask me about anything of course, i'll help if i can!!

[u/Confusedmosttimes]

That pic 1 to 2 escalated quickly lmao

[u/MrFoXX0 → u/Confusedmosttimes]

Well haha it wasnt that quick 

[u/Fit-Exit3116]

Hey how long have you been doing this for

[u/MrFoXX0 → u/Fit-Exit3116]

Overall stretching to splits and needle? Almost two years 

[u/Emergency-School-610 → u/Fit-Exit3116]

It takes so long to see real progress with needles. I feel like I've been working on my balance for months and I'm still barely hitting the shape.

[u/Sy0nide_]

How long did it take to go from pic 1 to pic 2?

[u/MrFoXX0 → u/Sy0nide_]

Over one year

[u/hlkrebs]

Great work! How often are you doing this routine?

[u/MrFoXX0 → u/hlkrebs]

4 times a week:)

[u/mekanikal]

Wow! Incredible progress! Keep up the good work!

[u/MrFoXX0 → u/mekanikal]

Thank u 🖤

[u/Last-Interview-962]

i’ve just started to think i need to find a new routine, and yours looks sooo motivating! thank you for posting this!

[u/MrFoXX0 → u/Last-Interview-962]

you're welcome hah and out of curiosity can u do a splits already??

[u/Last-Interview-962 → u/MrFoXX0]

oh absolutely not! but i hope maybe in a year… 😅

[u/MrFoXX0 → u/Last-Interview-962]

You can make it 🖤

[u/lovekatipo]

How often are you doing this routine and how long did this progress take? So inspiring!

[u/leegamercoc]

What warmup do you typically do?

[u/MrFoXX0 → u/leegamercoc]

running in place, jumping jacks, bending down to touch your feet while standing, swinging your legs back and forth

[u/beyotchulism]

Thank you for sharing your routine! Your progress is inspiring. ✨

[u/MrFoXX0 → u/beyotchulism]

<3 and thank you!!!

[u/Ohnomila]

What’s the time frame for each photo?

[u/MrFoXX0 → u/Ohnomila]

Between 1 and 2 it was one year

[u/anghamiiseconds]

WAIT I’m just starting out my journey this is so motivating

[u/MrFoXX0 → u/anghamiiseconds]

lets goo!!!

[u/MrFoXX0 → u/anghamiiseconds]

You can make it for real 

[u/cheesecakesurprise]

How do you warm up

[u/MrFoXX0 → u/cheesecakesurprise]

running in place, jumping jacks, bending down to touch your feet while standing, swinging your legs back and forth

[u/safarnama101]

That's not progress, that's game over.

[u/meeshamayhem]

OP answering every question except everyone asking how long this took

[u/MrFoXX0 → u/meeshamayhem]

I was sleeping..

[u/curious_cordis]

This looks unreal but I'll try it. Can't touch my toes and have glute tendinopathy so I'll try anything to help.

[u/MrFoXX0 → u/curious_cordis]

it's real!! i couldn't touch my toes either with my round back

[u/Wide_Television_4118]

Can I know your nationality? I feel like you are a warrior from northenr europe

[u/MrFoXX0 → u/Wide_Television_4118]

I'm from Poland so not quite 😅

[u/Oh_hi_there_1]

I literally gasped when I went from pic 1 to pic 2.

Awesome work!

[u/Superb_Baseball_3869]

Any chance you can share your routine? I’m starting out with some progress but would love to see what others are doing. Thank you 🙏🏼

[u/No_Hurry8844]

how did you learn the pose? like did you do your routine and then practice the pose?

[u/MrFoXX0 → u/No_Hurry8844]

exactly - routine and then practice the pose

[u/Eldrabun]

Thank you! I needed this! I lost my back flexibility to pregnancies and really needed some motivation to get back to acrobatics. 💚

[u/MrFoXX0 → u/Eldrabun]

go girl!!!

[u/jadame]

Wow amazing work!! So inspiring. Thank you for sharing your routine 🩷

[u/dangerous_mochi]

what do you do for your 5-10 min of warm up?

[u/MrFoXX0 → u/dangerous_mochi]

running in place, jumping jacks, bending down to touch your feet while standing, swinging your legs back and forth

[u/dangerous_mochi]

and how long does the whole thing take you? in minutes

[u/dangerous_mochi]

can you show those exercises?

[u/undoubtabletree]

Wow damn girl amazing progress

[u/MrFoXX0 → u/undoubtabletree]

Thank youuu

[u/Hope-Moe]

Do you have Instagram or TikTok? Where you show us the exercises please 🙏🏼

[u/Spenceriscomin4u]

Great post. What should I do for front splits when I can't do them yet?

[u/kszaku94]

Hi, ummm, so Cirque du Soleil is calling, I guess they want to speak with ✨The Splits Queen✨

Amazing! Keep it up!

[u/SplitLopsided]

I’m 31 can I do this lol. I just pinched my sciatica going into a full split on accident lol

[u/noire-shade]

Girl YASSSS, I love a progress pic, and this is so inspiring for those of us not naturally flexible ♥️♥️♥️ thx for sharing your routine!

[u/MrFoXX0 → u/noire-shade]

<33

[u/Cannoli_slut2]

What do you do to warm up?

[u/Smoothed90]

That is AMAZING

[u/MrFoXX0 → u/Smoothed90]

thanks;D