My flexibility is 'well-below average'! Advice needed.

I just got my fitness assessment results back and am relatively proud of myself, except for my flexibility.  I got in the 'well-below average' (15%) category!  I can't say that I am surprised.  Anyone have any suggested stretches or programs that's good for improving flexibility?  Ideally I'm looking for something I could do relatively quickly (10-20 minutes).  Thanks!

Hardcore Stretching, Part I and  Hardcore Stretching, Part II helps with that - if you don't feel like going out and doing the 30-day challenge at a Bikram studio ;)

Thank you!!

What movements/motions are you unable to do due to your lack of flexibility?

I know you mentioned that you're looking for a quick fix stretching routine, and static stretching will help improve your flexibility if you commit to doing it fairly often, but have you ever considered adding yoga to your fitness routine?  It doesn't have to be hard core (Bikram) to improve your flexibility.  In fact, a gentle yoga class would be a better choice for the goal of improved flexibility.  Yoga teaches you to incorporate your breath into the movements, to relax the body and mind, which results in a much greater release of tension in the muscles, joints and tissues, ultimately leading to improved flexibility.  This takes time, and you would need to be consistent in adding the practice to your routine (ideally, three times a week, but twice would also work; once isn't going to do much for you).  Keep in mind that everyone is built differently and that like many other things we'd like to change about our bodies, our range of motion is somewhat limited by our genetic makeup -- that's why you see some folks who can pu their feet behind their head without breaking a sweat and others who can barely get that leg up off the floor.  Patient, committed practice will improve your flexibility within the parameters of your maximum range of motion. 

I second the yoga suggestion.  I've done yoga for 5 or 6 years now, and the practice helps my other workouts dramatically.  I'm an experienced yoga practioner and I despise Bikram, which is hot yoga (specific yoga positions done in an intensely hot environment), which I'm only mentioning to highlight that other versions of yoga will do just as well.  A hatha yoga session a couple times a week would do you wonders.

floggingsully - I don't really feel that I am unable to do anything because of my lack of flexibility.  They just had me do a sit and reach and I couldn't reach my toes.  I don't have a real reason for wanting to improve it other than it's poor compared to other people.

paula & jenka - thanks for the yoga suggestion!  I wouldn't say I am looking for a quick fix exactly, rather I am looking for something I can squeeze into my day that I can keep doing into the the unforseeable future.  I have a full-time job, I'm a full-time student, I run five times a week (45 minutes or so) and do strength training three times a week (45 minutes also).  So my time is very limited (I know I know excuses are for losers)!  I usually do simple stretches before running and ST, but obviously that's not cutting it.  I think I will try to do the stretches melkor posted on a daily basis (probably right when I wake up) and maybe try to throw in a Yoga video once a week or something.  I don't dare go to a class yet because I'd totally embarass myself! 

I agree with the yoga suggestions.  Try out some yoga videos from the library and see what you like.  Doing Sun Salutations every morning will help invigorate your day and improve your flexibility.  I like the Rainbeau Mars video series, my mom owns it and we do the videos a lot when I go to visit her! :) 

If you are interested in fitting a class into your busy schedule, just look around for a good beginner's class.  Talk to people about what is out there in your community.  There are so many schools of yoga out there and many of them are catered to people who want to relax, improve flexibility or who are recovering from injuries- so there really are some mellow classes out there.  Then there are more intense classes as well, something for everybody! 

I wouldn't recommend hitting up a Bikram studio with everything else you have on your fitness plate- it would be nice for you to have something rejuvinating and relaxing, like viniyoga or sometimes you may see classes advertised as just 'Level 1' or 'Beginner's Hatha'. 

 Well, Bikram is only if you were going to go for the extremes of flexibility in a hurry - if it's just the sit'n'reach test though I wouldn't worry about it; it only measures one particular kind of static flexibility and nothing really related to any useful kind of mobility. Martial artists who can do full splits and kick higher than their own heads can still flunk the sit'n'reach on account of not having a high degree of passive flexibility.

 Which doesn't adress the merits of doing more flexibility work in general - it's good to have appropriate range of motion for what you're doing and as Mike Roberts writes in one of his articles, soft tissue work and increased tissue quality can help with the quality of your motion and give you better results from your training. Which is one of yoga's strong suits, neh?

Ahh... that'll teach me to scan a webpage and think I know what's going on.  Plan B - add a once a week yoga on Saturdays (which is designated as my do-something-fun-and-different-for-exercise day anyway).  Maybe after I learn somethings I can do a few of them to my general morning routine.

Original Post by alle0299:

floggingsully - I don't really feel that I am unable to do anything because of my lack of flexibility.  They just had me do a sit and reach and I couldn't reach my toes.  I don't have a real reason for wanting to improve it other than it's poor compared to other people.

 If you're lack of flexibility (or lack of mobility in one specific motion) isn't causing you any problems I don't see a need spend a lot of time trying to correct it.  My twin brother can't touch his knees let alone his toes and it hasn't really effected his life in any way (other than our elementary school gym teacher thinking he wasn't trying on the sit-and-reach box).  He's in shape, he's healthy, his posture is better than average, he's more flexibile than most people at other specific motions.

There are a multitude of reasons to pay attention to your flexibility.  One of the most important reasons is your future -- as you age, and range of motion decreases, the time spent on a regular yoga or stretching practice will pay off in an increased ability to move as one ages.  Use it or lose it applies to your joints range of motion as well as your muscle strength.  Flexible joints supported by strong muscles are much more likely to support you in your old age than stiff joints that haven't been used to their full ROM. 

For now, everyday life just becomes easier when your body is flexible.  Granted, we are all limited by our genetics in the ROM our joints have, but why not maximize what you've got?  If you're 20 or 30, you may not yet have felt the effects of stiff, immobile joints, but trust me, eventually you will.  If you've been strength training without giving equal time to stretching, eventually you will permanently limit your ROM -- the joints and tendons become short and stiff and much more prone to injuries.

Don't just listen to the yoga teacher -- talk to a qualified physical therapist and I'm 100% sure that he or she will tell you I'm correct.  Arthritis sufferers do better when they stretch and use the joints that stiffen.  Patients with illnesses such as MS and scleroderma do better with this type of movement as well (in addition to other forms of supportive exercise).  It doesn't have to be intensive to be effective -- just consistent.

I, too, failed in flexibility.  I'm not sure if I was even in 10%.   I went researching in a bookstore to learn about it, and settled on "The Anatomy of Stretching" by Brad Walker.  Over 100 stretches, head to toe, and all diagrammed from several angles, highlighting the muscle.  Very, very helpful.  I don't do NEARLY all those stretches, of course, but I have incorporated a dozen or so with noted improvement in my flexibility, particularly legs and hips. 

I used to stretch every day and was an extemely flexible obese chick...lol. Now, forget it. You have inspired me to do so again. All I did was sit on the floor and spread my legs as far as they would go, then lean forward as far as I could and hold for a count of 20 secs, then I would stretch to the left and hold for same amount of time, then to the right (holding chin over legs). Then I would stand and stretch my legs behind my butt, holding each 20 seconds do side stretches for same amount of time, and stretch my arms above my head, same amount of time. I'd repeat this 3x a day.

Good luck,

Jules

This is all very fascinating to me.  Alle0299:  May I ask where you had this fitness test done?  I'm wondering if my YMCA performs these.  I'm very curious as to my abilities.

heatherhm - I did this at my University's gym.

Thank you to those who suggested Yoga.  I went to the library yesterday and picked up the book 'Yoga for Busy People'.  It gives you a simple program to do at least three times a week for fifteen minutes (although they say more is better).  I tried it for the first time yesterday and I think it will definitely help me be more flexible (and less stressed!).