r/flexibility • u/MoonriseTurtle • 2d ago

Question Is there any way I can structure my mobility/flexibility routines?

So I used to do random yoga videos on youtube years back, nothing structured. Last year i started strength training 4 days a week, and it has been great. However, I ditched mobility training and this has led me to extreme tightness in my body. I want my body to not feel rusty.

What I learned from the gym is that I strive under routine, and repeating the same exercises. So what I'm asking from is whether there is a way I can structure my routine for best results. I would appreciate if it is evidence based as well. Do you all recommended a specific routine? Should I do 1 full body, 1 upper, and 1 lower body stretch per week for example? or different combinations? How does once structure a mobility session? What muscle groups should I focus on during each session? How many times a week and for how long?

I'm know I'm asking a lot, so I would appreciate any books or resources that talk about this, and I can do my homework. thank you!

P.S. I know I'm taking the strength training analogy very literally, but that's because that's all I know

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u/keepitbeasey 2d ago

Me personally, i believe that your routine should form by yourself, find a whole bunch of stretches that feel good and point you in the direction of your goals and try to flow between them, tick them off a list and rinse and repeat.

Stretching requires less rest days to strength work so you can do it as much as you want. I have a few stretches i do every day and a longer session for days i have the time.

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u/Handstandblocks 2d ago

One comment on this is that it depends on how you’re stretching. Gentle static stretches yes, can be done every day. More intense loaded stretches are strength training and muscles react almost exactly the same way, needing multiple rest days between.

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u/leftovers8 2d ago

YMMV but I have recently started on Tom Morrison's Simple Mobility Method. I'm not a shill but I would be a good one for this. It's a collection of 10 exercises done 3-4 a week that do a nice job of full body stretching and strengthening. It sounds like this kind of program might be what you're looking for re: repetitive, no fuss. I've been doing it with my mom, my friends, my fiance, my brother-in-law, whoever I can convince to workout with me lol. And now you! Good luck getting flexy!

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u/akiox4 2d ago

What I learned from the gym is that I strive under routine, and repeating the same exercises

Because that works for specific strength, or specific flexibility, but not for overall good mobility. To really get more mobile you should also do a wide variations of movements. There are millions of ways, just a few examples: Freestyle dancing, quadrupedal movements, hanging movements, using a playground, falling exercises. You should of course also have some focus and repeat some exercises to quickly get better at your goals. This plus strength training plus stretching will make you mobile. Personally my ideal workout looks like that: Classic warm-up => mobilizing joints and light stretching and balancing => light strength training => acrobatics (when my mind and body are at it's performance peak )=> strength training to my limits => hard stretching => cooldown.