I also want to be bendy, but without yoga

April 18, 2023 11:52 AM

How did you become more flexible, say especially in the hamstrings and lower back, but without a specific yoga practice?

I enjoy yoga but really only in an in-person studio setting, in other words, in a context for which I have neither the time nor the money. (Even YouTube video yoga is something that, I promise you, I will not do.)

I know this is sort of like, "what's the difference between yoga and other stretches?" but I guess what I'm saying is I know myself, and I'm just not going to do a guided routine and/or things that are way beyond my ability to do in terms of flexibility, from home.

So the question is: How did you improve your flexibility, particularly legs and back? Specific stretches, frequency, duration, time of day, motivational practices, whatever worked for you!

posted by kensington314 to Health & Fitness (15 answers total)

Stretch the parts of you that feel tight, gently, whenever you like. That will help. Don't repeat a guided routine, or anything beyond your ability, and above all, don't let anyone call it yoga.
posted by JimN2TAW at 11:56 AM on April 18, 2023 [1 favorite]

These five poses have helped me so much with lower back and hamstrings, which I see is what you are interested in as well. Don't worry if you can't do the same range of motion that young professional models in the videos do-- I can only do 10-15% of that on some of these, and they still work for me. You can also use a rolled up towel or a belt to wrap around your instep on the hamstring stretch, it will make it easier to keep good form, and let you control how much stretch you want.
posted by seasparrow at 12:07 PM on April 18, 2023 [6 favorites]

This book that just came out today has a whole chapter on stretching, and is specifically focused on how to work with both physical and psychological limitations to get the benefits of exercise without all the BS.
posted by babelfish at 12:09 PM on April 18, 2023 [1 favorite]

I am trying to incorporate some stretches from Movement by David into my daily life. Stay flexy!
posted by oomny at 12:55 PM on April 18, 2023 [3 favorites]

I'm a runner. I sit at a desk all day. I hate yoga. These things are verrrry incompatible, at least in my body. Here are the basic things I do, ideally once or twice a day, but in reality only after my runs (3-4 times a week). I don't notice a difference when I'm doing them regularly, but as soon as I stop I can tell, and HOO BOY it's a mess - which is my anecdata that they work. I know I could be bendier if I did more, did them more consistently, etc. - but this works for me for now.

As will be obvious from my explanations, I am not a fitness professional.

Low back and hamstrings: a weird sort-of sun salutation that I think I learned from Wii Fit yoga. Stand comfortably, feet shoulder-width apart. Raise arms overhead, stretch toward the sky. Fold forward, bending at waist, and reach toward the floor. (It's OK if you don't touch the floor.) Come up again, only halfway, to a flat back. Then go back down, then come all the way up to hands above your head, then hands again at sides. The whole thing is slow and takes about a minute; I do 3-5.

Hips: stand like you're going to do a lunge, but don't do a lunge, just shift your pelvis forward (tuck your butt under) until you feel a stretch in the hip/groin area of the back leg. I do these for about 15 seconds on a side, just once a side.

Also hips: seated figure four. Again, I do these about 15 seconds per side, just once a side.

Quads: this quads stretch, 15 sec/side, once a side.

Calves: calf raise/lower on a step, 5-10 times or until I get bored and call it a day.
posted by okayokayigive at 1:13 PM on April 18, 2023

Some motivation can come from just finding videos on yt with the right kind of vibe.
I like Hybrid Calisthenics and livinleggings, but you might like other personalities.


Some keywords that might help are flexibility, and mobility

The best stretch (for me) for this area is the 90 90 stretch

Here is a video about hamstrings from a channel I don't enjoy, but they do have good information
posted by Acari at 1:16 PM on April 18, 2023 [1 favorite]

This is admittedly silly, but when my muscles are feeling tight, I stretch whenever I see my cat stretch. She's a good stretcher.
posted by lauranesson at 4:48 PM on April 18, 2023 [5 favorites]

I have inflammatory arthritis in my hips and back. Inflammatory stuff is worse with rest, but stretching before bed every night really helps with that and generally is helping me retain some flexibility. Before bed each night I do 30 seconds each leg/side of
-knee to chest
-leg straight up, hands behind hamstring
-leg straight up, pulling on toes
-reclined cow pose (this one has taken practice for me to be able to grab both legs at once, but it's pretty magical for the piriformis)
-figure 4 (also called reclined pigeon, I sometimes follow up with full pigeon pose if I need more stretch still)
-reclined twist
posted by hydropsyche at 5:03 PM on April 18, 2023

Best answer: Everyone wants to be me!
posted by bendy at 5:23 PM on April 18, 2023 [23 favorites]

A foam roller and/or some sort of massaging device might help.
posted by oceano at 6:41 PM on April 18, 2023

When you bend over to pick up something off the floor, notice how you’re doing it—do you stoop over or squat down? See which one gives you a better stretch and use that every time. It’s amazing how many times a day this happens.
posted by exceptinsects at 9:03 PM on April 18, 2023

This book was recommended to me by a massage therapist and I found it to be incredibly helpful. I just worked through it on my own.

Anatomy of Stretching by Brad Walker

It has good instructions on how to perform the stretches and suggests ones to be performed together.

My routine was to put aside 20 minutes five days a week, at the same time of day, and go through the book looking for stretches that targeted areas where I was feeling tight. I would also try out stretches that didn't seem particularly relevant just to see how they felt. After a few months I had a core repertoire of stretches that I knew would help with my particular issues, although I still used the book to look for unfamiliar stretches to mix it up from time to time.

My other suggestion is to make sure you have a comfortable foam mat for lying on. Some of the stretches need a chair/stool or a table to rest on so also have them clear and ready to go.
posted by riddley at 10:45 PM on April 18, 2023

After an injury, I went to a physical therapist twice weekly for three months and weekly for another two months. Have you considered that option? My insurance covered the first 15 sessions.

I had an awkward moment towards the end of my PT. I was dreading the end of my sessions since I know I tend to fall away from routines. My PT said, you should take up yoga or pilates. I rolled my eyes and groaned something like "ugh just the thought makes my skin crawl," just as she completed her sentence with, "...which I teach outside of the clinic." So, yes, I guilted myself into taking a yoga-pilates intro course and, (not?) surprisingly it's been really helpful.
posted by late afternoon dreaming hotel at 11:38 PM on April 18, 2023

A lot of negative emotions we've not processed lead us to "freeze" our bodies, which often impacts on lower back pain and hamstring tightness. You may want to try trauma releasing exercises and see what comes out - your emotions may vary! I've done yoga for 20 years and nothing has come close to the gains I've made from trauma therapy.
posted by london explorer girl at 7:38 AM on April 19, 2023

Side suggestion: I like the app Wakeout https://wakeout.app/ because it has 30 second to two minute stretch sessions, they have videos to show you what to do (with hints), and there are fun/silly options. I find it easier to commit to 30 seconds of stretching a few times a day then more. Bonus, many of them match physical therapy exercises I was given. (I do second physical therapy, if you can access it, though.)
posted by eleanna at 12:32 PM on April 19, 2023