hi! try some VERY gentle h.string PNF ( proprioceptive nueromuscular facilitation involving a second felibility trainer or a towel held by yourself ) where you stretch your desired muscle group whilst breathing out, hold for a count of five, and then release. i'd say you may benefit from a basic yoga class with an ACCREDITED yoga teacher. sting didn't get his tantric abilities just doing hypertrophy training!! and surely sexy flexible women should be motivation enough to join a yoga class!! DO NOT TRY TO IMPRESS THEM!!! DO NOT TRY TO TAKE the stretches beyond your Range Of Movement.....flexibilty takes time like anything else and you DO NOT want to cause an injury or long term damage.....yoga is about breathing and relaxation too it's not a competition.....
i used to go in to the classes i attended when i was at uni late and feeling stressed, i'd walk out like i was floating on air because of the deep breathing and gentle stretching to release muscle tension....aaah even thinking about it makes me feel more relaxed....
reflective meditation gap......
if you have pain STOP.
resting for a few months / a few years until it is better, is BETTER THAN CAUSING A LASTING INJURY THAT YOU WILL NOT RECOVER FROM.
.......eat oily fish for the omega oils and codriotin ( see more on this and read a broad base of resources to get accurate colated evidence )
we evolved on fat, gristle, marrow etc. if you want to also look into this i think it would be a good idea.
p.s. i have to say i feel squatting is a bit on the silly side of weight bearing on the cervical spine area and too much load bearing on the knees after a while.....please take it easy!!
I'm kinda frustrated. My lower body flexibility is pretty bad. Imagine... the worst flexibility humanly possible. It's 10x worse than that. So I've cut out my leg training day because I can't do squats with proper form (after awhile I develop a little knee pain). I think the tightest groups are glutes, hips, and especially ankles (very little dorsiflexion ROM).
So I'm trying to develop a stretching program based on some of the stretches depicted here at ExRx.net, using what I think is a static stretching technique, but I don't think I can do this without eventually hanging myself with a rope. I'm finding it to be (a) incredibly boring, (b) incredibly time-consuming, and (c) incredibly not producing results. At this rate I expect to be flexible enough to resume squats sometime after retirement. (Fortunately I'm not bitter though.)
Isn't there a better, more effective way to increase flexibility? I'm not looking for tweaks or to loosen up or to maintain -- none of that tofu and yogurt stuff; I need the meat and potatoes here! I need to make serious progress! Hook a brotha' up! Has anyone out there had measurable success moving from rigor mortis to ballerina girl? Is there some sport I can do to help? A better method of stretching? I'm especially concerned about the ankles (my primary limitation for the squat), since there's not really a lot to "stretch" there.
I mean... if y'all think that I just need to buckle down and do the stretches and be patient and resume leg training in a few decades, then I guess I'll do that... albeit very begrudgingly.
If at this point you're still reading this, I thank you for the love.