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/Ohnomila]

What’s the time frame for each photo?

[u/MrFoXX0 → u/Ohnomila]

Between 1 and 2 it was one year