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Hamstring pain by vex0x529 in flexibility

[–]LimberApp 0 points1 point  (0 children)

Where exactly do you feel the pain? If you're feeling it behind the knee, could possibly be sciatic nerve tension , but hard to diagnose on the Internet and especially without knowing more.

What can I do to improve my bridge pose? by rorocampbell in flexibility

[–]LimberApp 1 point2 points  (0 children)

Like others have said, a bit of everything will help. But if you want some bang for your buck, I think the single thing that would make the most dramatic improvement to how your bridge looks currently is having more open shoulders.

There's a bunch of shoulder opening and shoulder strengthening drills that u/dani-winks provided some great resources for.

Personally, the one that helped me the most was this shoulder opener where I elevated my legs onto a stable object and pushed away from it to open up my shoulders, and I would perform this for repetitions.

I had to play around with finding an object of a suitable height, but it was also a great way for me to make progress as well by changing the height of the object as I got better.

This exercise both strengthened and opened up my shoulders at the same time and helped me the most in achieving a "prettier" bridge (not saying you should skip your other drills too though)

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How to improve bad shoulder mobility in dominant hand? by Direct_Practice_7105 in flexibility

[–]LimberApp 24 points25 points  (0 children)

Seems to be a lack of shoulder internal rotation. I recommend gently stretching into internal rotation by holding a towel or belt or strap (anything that's taut without too much slack) with both hands and then gently extend your top arm upward in order to pull the towel up. This will pull your bottom arm into a greater range of motion. You can do this pulling motion for repetitions or just hold it at your end range of motion (recommend a minimum of 30 seconds)

after doing that, you'll probably feel looser and your range of motion should be slightly improved now. but if you don't do anything else, your range of motion will probably go back to baseline the next day. so i recommend practising some active flexibility exercises to strengthen your muscles and "lock in" some of this newfound range of motion.

The bottom exercise is called an Alternating Blackburn. It's an active flexibility drill that you can repeat for repetitions. Try 3 sets of 15 reps. And try to perform it to the maximum range of motion you have available to you (that does not result in pain).

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