Programs to increase flexibility?

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    Programs to increase flexibility?

    Hi all

    So I'm currently following the half marathon training guide I found on this site (just past 40min runs), I also lift weights and rock climb. At the moment I mostly climb by brute force and a grim refusal to actually let go lol. So I'm looking for ways to increase my flexibility to help with my climbing. Can't even touch my toes anymore! And getting a hand AND foot on the same hold is totally out. Plus awful glute cramps which is just embarrassing.

    So I was hoping some one could recommend a good beginners routine to start increasing my flexibility. I have what I would consider "normal range of motion" in that I can full depth squat, and have correct deadlift form, but on the climbing wall it's a different story. So yeah, hopefully for some recommendations as I'm pretty lost on this front. A few people have said "do yoga" but I don't know anyone who does it, and the class near me is all middle aged women so I felt....out of place to say the least lol!

    #2
    I get those glute cramps, too. And I can't touch my feet. And I'm not doing anything for my flexibility at the moment.

    BUT darebee has labels so I can help you anyway. Felixibility Week is, obviously, the first thing that comes to mind. The 1 Min Yoga challenge is a good low-effort way of checking througout the month where your flexibility is most lacking. The workout database has 41 flexibility workouts to chose from, specifically I should mention Top to Bottom, because many bees use it as a warm up or cooldown for their workouts.

    And here's a motivational video about buzzfeed-people progressing towards the splits in two weeks.

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      #3
      If you want to try yoga, but can't find a local class that suits you, maybe check out youtube. I can highly recommend the Yoga with Adriene challenges on youtube for a Beginner. Like her "30 Days of Yoga" or for an even softer introduction Yoga Camp. Yoga with Tim also has a 30 days series with lots of flexibility work, but his exercises get a bit longer in the last days (multiple vids on the same day).

      ​​​​​Darebee has a couple of flexibility challenges, you might want to check them out. Or the flexibility week: https://darebee.com/events/flexibility-week.html is also pretty nice.

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        #4
        Adriene also has a few single-video workouts specifically aimed at runners, cyclists, or just sore legs you might want to check out.

        This one has an upfront cost, and I haven't tried it myself, but I've heard good things about GMB's Focused Flexibility program.

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          #5
          Welcome Estrix!

          In my experience it's very good to stretch after your climbing session. I go from forearms to feet w focus on forearms and lower body.
          But upperbody is important to. Do easy stretches but hold em. You will see an improvement, if you do it regularly.

          I worked in a climbing gym, and in my experience, most of the time a 'lack of flexibility' isn't one, it is a lack of moving quality and using the wrong techniques.
          People block their movements by using the wrong holds/ leaning to the wrong side/ looking into the wrong direction. That's some thing you could improve if you get coached or take lessons.

          To work on the 'force and let go (do you mean falling or let go to reach the next hold?) problem' I recommend finding a moderate difficulty
          route with possible footwork.( not to much overhang) and repeat (not necessarly back to back) it until you are confident and satisfied with your technique.

          If it is about falling, train the technique of 'falling right' with an expert! It helps. But the fear of falling can also make you climb stronger, sometimes.

          Are you more in the gym or outdoors?

          Climbing a lot is the best way to improve strengh, technique and flexibility, before UIAA 7 / French 6a+/ Us 5.10b. you do not need special training, it is better to use this time at the wall, if possible.
          If you want to do something, improve your body tension. Planks/ Core Stabilisation.... The Back&Core program is very good for this purpose.

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            #6
            Originally posted by Honorata View Post
            Adriene also has a few single-video workouts specifically aimed at runners, cyclists, or just sore legs you might want to check out.

            This one has an upfront cost, and I haven't tried it myself, but I've heard good things about GMB's Focused Flexibility program.
            She has one for climbers, too. I didn't try it yet, but I will do, soon.

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              #7
              This is a bump! I have done the Flexibility and Touch Your Toes Challenges. I'd love for a few more 30 day challenges or a program for flexibility! Thanks for all you guys do!

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                #8
                there is a splits challenge.

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                  #9
                  Worked for me:

                  - Touch your Toe
                  - Splits
                  - Flexibility
                  - Flexibility Week

                  Best for climbing first and second .

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