Ways to improve flexibility

[RoxMonster]

That aren’t yoga? I have nothing against yoga but I’m fat and that plus said lack of flexibility make it hard for me to do anything on the floor, even with blocks or other modifications.

But I can tell my flexibility is awful. Do you have any YouTube video or channel suggestions that show exercises sitting in a chair or standing that are good for flexibility and stretching?

[icedcoffee]

I know you said no yoga but the thing I like about yoga is it’s so easy to modify and they almost always suggest modifications. And also you don’t end up doing more than you CAN do because you just go as far as you can. I like Peloton yoga and they have a lot of classes marked beginner. I’d start there. When I start to feel tight I always do yoga. In fact, I think I need one today. LOL

[candreco]

I've come across this place on Insta a lot, lots of easy/gentle stretches aimed at specific aches and pains. I know literally nothing else about them, so grain of salt and all.

instagram.com/alignedlivingcentre?igshid=YmMyMTA2M2Y=

[RoxMonster]

Jan 22, 2023 9:08:36 GMT -5 candreco said:

I've come across this place on Insta a lot, lots of easy/gentle stretches aimed at specific aches and pains. I know literally nothing else about them, so grain of salt and all.

instagram.com/alignedlivingcentre?igshid=YmMyMTA2M2Y=

This looks promising! I just quickly scrolled through some videos and I see some for hip flexibility, which I need, plus some stretches for your back and neck after sitting at a desk too long, which I also really need! It looks like they also modify some yoga poses from the floor to sitting in a chair.

[pinotgrig]

Look into functional training / functional exercises - there are loads of ideas on Pinterest/Insta/TikTok. It’s movements based on how we move in real life - reaching, lifting, twisting, etc. I teach group fitness classes on the side and it’s been a game changer for some of the people I work with. Most require little to no equipment either - stairs or an elevated surface, a dumbbell or two, and body weight are all you typically need.

[killercupcake]

I just started doing Pilates two weeks ago and it’s been a game changer for me, in both strength and flexibility. I’m already noticing differences. I go to a studio, so we use the machines and it’s much better on my back. There’s also a ton of modifications that can be made.

[Velar Fricative]

Jan 22, 2023 8:47:20 GMT -5 icedcoffee said:

I know you said no yoga but the thing I like about yoga is it’s so easy to modify and they almost always suggest modifications. And also you don’t end up doing more than you CAN do because you just go as far as you can. I like Peloton yoga and they have a lot of classes marked beginner. I’d start there. When I start to feel tight I always do yoga. In fact, I think I need one today. LOL

Yeah, I’m fat and using Peloton yoga too because they are so easy to modify and I’m doing them in my house so no one’s watching me lol.

I also use their stretching exercises to help me with my flexibility too (it’s awful, always has been). I think any popular stretching channels on YT would be helpful too.

[mcsangel2]

I have pelvic floor muscle issues and have to do exercises regularly. Doing them on the floor makes my back hurt, so I do them lying on the bed instead. It's an acknowledged modification and so much more comfortable.

[RoxMonster]

Thanks for all the suggestions! I think many of these might work. I’d also love to improve my balance for when I go hiking and some of these will likely help with that too.

[lucybrown]

Chair yoga is a thing and can be very helpful with flexibility. It may be more accessible to you than traditional poses on the floor, standing, etc. Yoga with Adrienne gets good reviews.



youtu.be/-Ts01MC2mIo

[RoxMonster]

Thanks! Chair yoga looks like it could be really helpful. I also searched on YouTube for "standing stretches" and "standing yoga" and found several videos that look like they may be helpful. I'm going to try doing at least ten minutes most mornings. I'm also going to start setting a calendar alarm every few hours while I'm working to get up and stretch.

I went from being on my feet moving around all day while teaching to sitting working on a computer 8 hours a day. I get so focused and sucked in when working on something that hours can go by and I haven't moved out of my chair. It's wreaking havoc on my body; I feel so stiff and tight now and my flexibility has definitely decreased with decreased activity throughout the day.

[ZitchDog]

I didn't read all of the replies, but I know of this yoga teacher through an intuitive eating FB group I am a part of: www.instagram.com/tiffanycroww/. She modifies everything and makes yoga accessible to fat bodies.

[waverly]

My back has started hurting when I do stretches where I bend over like the touch your toes type stretches. I was going to PT at the time and she said to lay on your back to do the hamstring stretches. If you google lying hamstring stretch with strap it will explain it and show videos. If you flex your foot you can stretch the Achilles and plantar facia along the foot. You can also bring the leg across your body and stretch the IT band. Then do a butterfly stretch also still while laying down.  I do it in bed when I first wake up and keep the strap in my nightstand.  No more uncomfortable floors!  

[glw]

I take pole classes and my studio offers "sexy stretch" classes as well. They are so fun and body-positive, I wish I had time to take them more often. I would look for a pole/aerial arts studio near you!

[Ashley&Scott]

One thing I learned from physical therapy that I hadn't previously realized is that you should hold a stretch for 30-60 seconds. Prior to that I would hold for 10-15 and thought it was sufficient. Longer holds made a noticeable difference for me.

[stemmie]

I am overweight, too. Plus I have one replaced knee and another that's on its way to surgery-- getting up from the floor is a challenge some days.

For stretching, flexibility and balance (super critical), I find standing routines useful. I do seated from time to time too.

I like this one for a morning stretch (part is floor work but you might be able to adapt to a chair)

www.youtube.com/watch?v=EF271hsxX_M

[stemmie]

This one is standing and then chair-

www.youtube.com/watch?v=3cSmYMYOciI

[devonpow]

If you like taking classes and have one nearby I recommend Barre3. They aren’t like other Barre classes in that they very much focus on “do what you can today” and body positivity etc. I stopped doing other barre classes because it was all lithe 20 year olds holding planks forever and that is not what I wanted to surround myself with lol. Barre3 has a lot of focus in balance, flexibility, strength etc, and it’s always all ages and fitness levels when I go. My studio does zoom classes too, which is great.

Also the peloton app - they have a lot of great stretching classes. Plus yoga etc. I suck at yoga but still do them occasionally

[cville]

For emotional flexibility, don't watch Fox News.

[sarahswim]

Adding to the “I know you said no yoga but…” group, have you considered hot yoga? My flexibility is astoundingly bad, but I have made huge strides with hot yoga. The heat makes my muscles way more pliable and I usually can’t touch my toes.

[egeiger]

I downloaded the app Better Me. It was $25 for three months, and the exercises are wall Pilates. Also overweight and stiff/sore all the time, and this has been good for me. Six days in and still able to do the daily routines.

[RoxMonster]

Thanks for all these great suggestions! I was so excited to try something this morning and then ended up catching H’s head cold so I prioritized more sleep. But planning to start a morning routine before work in a couple days when I feel better.

I don’t do well being hot at all so I don’t know how well hot yoga would work for me.

[gardengal]

I used to be flexible but have lost a lot of that and am fat.

I do 10 or 20min yoga 1-2x/wk on Peloton now but before that I saw a lot of improvement doing just daily stretching. Take your time, hold those stretches & breathe into them. I’d do it sometimes a few times a day if I felt tensing up.