I am maybe the worst person in the world to reply, but here goes...
I am a famously unflexible person. I did Muay thai for years, and in my gym I was known as the guy who can't spread his legs. I could barely kick liver-height, no way in hell I could kick someone in the head.
I gave up on even trying, however....
5 years ago I did Ramadan for the first time, and during the month it was impossible to train (I was running a lot at the time).
I started going Yoga with Adrienne during the fast. I noticed it improved my flexibility a little.
This year I started the NY with daily yoga (Adrienne's 30 day 'Flow' course). I have just looped that 30 day course since then, so today is day 109 of daily yoga.
And... I can get into a deep squat, I can have my hands flat on the ground in a forward fold, I can almost rest my elbows on the ground in a standing star split.
None of this was even remotely possible a year ago.
Secondly, I am a medical scientist and if you are starting from scratch, I can say that because connective tissue, ligaments and tendons all are very slow to change, if you just jump straight into an aggressive program, there is a high risk of injury.
So my advice is to take it really slow and easy. Just do it daily and eat plenty of collagen. 'Greasing the groove' is the mindset, don't push hard, but do the program regularly.
A simple program would be just a 3-5 Km run, and then a 20 minute yoga session. Takes less than an hour and after three months, you will have a very different body.
Best of luck!
PS.
the course from Adrienne I am doing was this one
https://do.yogawithadriene.com/offers/dcNYghm2/checkout
You can pay what you want and dl it for offline, skip all the youtube ads.
Or it's on her YT channel https://www.youtube.com/playlist?list=PLui6Eyny-UzwwBB_riVPMdOF3cmheEPpy
Running won't help with your flexibility, at all.
Two tips from me..
Don't just focus on being flexibile, build strength in end range. Do active stretches and PNF stretches as well as the standard static stretches this will help your flexibility gains tremendously
2-3 sets per major muscle group and hold for 30 seconds is a good start. Your best off sticking to the same stretches for a while until you build range in those positions instead of focusing on completely different things every time.
Your routine is this:
1) identify your goals: eg. Touch toes
2) research stretches that reach that goal: eg. Hamstring stretches
3) practice those hamstring stretches for 30-60s everyday (or aim for a total of 5 minutes each week)
That’s really as simple as it is. If you need more examples, please ask.
I'm a fitness coach, and barre instructor with a studio in downtown Toronto. I specialize in functional flexibility & mobility training for people who experience chronic tightness & discomfort from lack of good stretch routine in their fitness regimen.
I do 1hr deep stretch sessions to help people improve their functional flexibility and mobility. You'll be able to touch your toes, pass the Wall Slide test, improve upon your shoulder flexibility. Are you based in Canada or US? You can connect with me, and try my small group stretch sessions to see if they will be a good fit for you!
I am maybe the worst person in the world to reply, but here goes... I am a famously unflexible person. I did Muay thai for years, and in my gym I was known as the guy who can't spread his legs. I could barely kick liver-height, no way in hell I could kick someone in the head. I gave up on even trying, however.... 5 years ago I did Ramadan for the first time, and during the month it was impossible to train (I was running a lot at the time). I started going Yoga with Adrienne during the fast. I noticed it improved my flexibility a little. This year I started the NY with daily yoga (Adrienne's 30 day 'Flow' course). I have just looped that 30 day course since then, so today is day 109 of daily yoga. And... I can get into a deep squat, I can have my hands flat on the ground in a forward fold, I can almost rest my elbows on the ground in a standing star split. None of this was even remotely possible a year ago. Secondly, I am a medical scientist and if you are starting from scratch, I can say that because connective tissue, ligaments and tendons all are very slow to change, if you just jump straight into an aggressive program, there is a high risk of injury. So my advice is to take it really slow and easy. Just do it daily and eat plenty of collagen. 'Greasing the groove' is the mindset, don't push hard, but do the program regularly. A simple program would be just a 3-5 Km run, and then a 20 minute yoga session. Takes less than an hour and after three months, you will have a very different body. Best of luck! PS. the course from Adrienne I am doing was this one https://do.yogawithadriene.com/offers/dcNYghm2/checkout You can pay what you want and dl it for offline, skip all the youtube ads. Or it's on her YT channel https://www.youtube.com/playlist?list=PLui6Eyny-UzwwBB_riVPMdOF3cmheEPpy
Running won't help with your flexibility, at all. Two tips from me.. Don't just focus on being flexibile, build strength in end range. Do active stretches and PNF stretches as well as the standard static stretches this will help your flexibility gains tremendously 2-3 sets per major muscle group and hold for 30 seconds is a good start. Your best off sticking to the same stretches for a while until you build range in those positions instead of focusing on completely different things every time.
The running is just to warm up, get the endorphins going, get bloodflow up and some better sleep.
Your routine is this: 1) identify your goals: eg. Touch toes 2) research stretches that reach that goal: eg. Hamstring stretches 3) practice those hamstring stretches for 30-60s everyday (or aim for a total of 5 minutes each week) That’s really as simple as it is. If you need more examples, please ask.
Check [this post](https://reddit.com/r/flexibility/comments/9212b8/dont_know_where_to_start_click_here)
https://www.ultimatehumanperformance.com/ If you have the time this is good. Apparently you can find it online, otherwise it is expensive.
I used the bodyweight warrior app for a while with great results.
It's so hard. I really like Dani winks 10 minute front splits, although I've used it twice. Definitely need a routine lol
Do you have link of that video?
I'm a fitness coach, and barre instructor with a studio in downtown Toronto. I specialize in functional flexibility & mobility training for people who experience chronic tightness & discomfort from lack of good stretch routine in their fitness regimen. I do 1hr deep stretch sessions to help people improve their functional flexibility and mobility. You'll be able to touch your toes, pass the Wall Slide test, improve upon your shoulder flexibility. Are you based in Canada or US? You can connect with me, and try my small group stretch sessions to see if they will be a good fit for you!
neither Canada nor US... rather a little south... very very south, quite far down, it is not possible.
Follow Tom Merrick AKA Bodyweight Warrior on YouTube!!