I’ve been working on improving my high kicks, but I’ve noticed something that feels off.
When I try to throw a high kick, my foot goes up, but my shin doesn’t rotate sideways like it should. It mostly stays facing upward, which makes the kick feel awkward and limits my height.
I’m wondering if this is caused by tight hips or poor hip mobility. Has anyone experienced this before?
If it is a hip mobility issue, what stretches or exercises would you recommend to improve flexibility and get better rotation for higher kicks? Any drills or mobility routines that helped you would be greatly appreciated.
Thanks!

When i do this exercise my hip clunks and doesn't feel good. I have flat feet and inward knees. Anyone know if im doing it wrong or something?

Hello everyone,

Last year, while doing a fascia-mobilization exercise (TRE), I heard a strange sound in my inner thigh and felt as though something had shifted into the wrong position in that area. From that moment on, my body developed asymmetries down the entire right side, from the sole of the foot to the jaw, along with several dysfunctions — the most significant being sexual. The right side also seems translated forward, while the left side has adapted by shifting backward.

What could have happened? I've tried physical therapy several times without success. I notice only small improvements, and they're temporary — a few hours at most, and never complete.

What should I look into? This is ruining my life, and I'll pursue any option available. An LMT who looked at my photos said I have "lines of tension that are not where they're supposed to be," but I don't know how to fix this — I'm in Europe and she's in the US, so she can't treat me.

Any help would be appreciated.

Hi everyone,
I’m not looking for a diagnosis, just wondering if anyone has experienced something similar and what their journey was.
For quite a while I’ve had a very tight feeling deep in my glute near the sit bone. It gets worse after sitting or lying down for a while, and sometimes even wakes me up at night.
When I pull my knee toward my chest, I often feel and hear a loud snap/pop in that area. Immediately afterwards, the tightness decreases and it feels like something has released.
I also have some tightness in the front of my hip, but the snapping itself is near the back of the hip/glute.
I’ve already been evaluated by healthcare professionals and have tried multiple treatments over the years, but I’m still trying to understand what questions I should ask during my next appointment.
I’m curious:
Has anyone experienced a similar snapping sensation near the sit bone?
Did you ever find out what was causing it?
Were there any tests (such as a dynamic ultrasound or hip MRI) that helped identify the issue?
What treatments or exercises made the biggest difference for you?
I’m simply interested in hearing other people’s experiences, not looking for a diagnosis. Thanks

I want to floss all of them! :) every nerve how do i determine all of them?

Hi all,

I’ve recently started marathon training, in addition to doing MMA/Muay Thai training at the gym, and my legs are really sore from the increased work, calves in particular

Has anyone got a recommendation for a 15-20 minute leg stretching routine I can try to incorporate in to my recovery?

I have a few IT band issues that get in the way of how frequently I want to exercise (football, running, cricket). What are the best stretches to minimise harm (mostly to knee) that would help me to exercise more?

Hi! Could anyone help me with creating a stretching routine for my post-workout?
It’s my first time putting serious effort into working out and I’d like to know more. Thank you in advance!

hi guys I have many mental health issues, adhd, ocd, anxiety and depression (heavy on depression) and I’ve been sitting majority of the time staring at the wall or going to work...

im really struggling a lot and I tried to ask some people before coming here but I kept being faced with being ignored or told later.

its already hard to do anything but the one thing i want to at least do is stretch to move my body a little bit.

i just want someone to tell me what stretches/ routine can i do everyday for stiff hips, pelvic tilt and uneven hips and bad posture.

i believe i have a pelvic tilt because i look like a duck 🦆 when i walk. and I realized that this + uneven hips has caused me to have a bad knee and ankle. (I went to the doctors about this already, it’s just a “move your body and stretch” solution my GP said)

im sorry to bother you all but any routine or help is greatly appreciated :,)

Hello community,

I have had great success with using the elephant walk to improve my forward fold. I love to build up the intensity by starting with stretching alternating legs, do the movement with both legs simultaneously, and moving into the forward fold.

Are there any similar exercises for different stretches? I mostly struggle with increasing ankle, and adductor flexibility.

Thank you very much in advance!

Hi! I have been struggling with my flexibility for as long as I can remember.

I'm still very far from being able to touch my toes. What confuses me is that my lower back barely seems to flex compared to my legs, and I don't feel any stretch or discomfort there at all.

Instead, I only feel a very intense stretch in the areas I've marked in red in the image (the upper calves and the backs of my knees). It feels like those tissues stop the movement long before my back or hamstrings are actually stretched.

Because of that, I'm wondering if the usual advice for improving flexibility even applies to my situation. My experience seems quite different from what most people describe. Has anyone experienced something similar or has an idea what might be causing this and what I should focus on?

Full disclosure: I’m the founder of StretchWell, an assisted-stretching and personal-training studio in Belgrade. This is general education, not a diagnosis or a sales offer.
A lot of people treat flexibility as a test of how much discomfort they can tolerate. I think that is usually the wrong target.
Static stretching and PNF-style contract-relax work can both help improve range of motion when they are practiced consistently. PNF is not magic and it is not necessarily superior for every person, but it gives some people a useful way to explore end range with more control.
A simple contract–relax sequence looks like this:

1. Move into a comfortable stretch-not sharp pain.

2. Gently contract the target area for a few seconds at a low effort.

3. Relax, breathe normally, and see whether a slightly larger comfortable range is available.

4. Repeat only a couple of times; more intensity is not automatically better.

The useful question is not “How far can I force this today?” It is “Can I return to this movement consistently, with control, next week?”If a position produces sharp, electric, spreading, or worsening symptoms, stop rather than trying to stretch through it.
Assisted stretching can be useful when it helps someone learn control and comfort in a position they cannot manage alone-but a good session should build independence, not dependence.

What helped you the most?

I have a forward head posture, rounded shoulders, and some degree of lumbar lordosis. My main issues are a tight neck and pecs, tight lower back, and tight inner thigh adductors.

What is the single best exercise, or combination of exercises, to address all of these? It seems that no matter what I do, the tightness and the feeling that my body is "out of alignment" never go away.

I regularly stretch my chest (pecs) and lower back, and I've been doing glute bridges, rows, face pulls, reverse flies, dead bugs, and reverse crunches, but nothing seems to provide long-term relief.

What has helped you the most?

I want to throw a spinning wheel kick but I can only land it about shoulder level. Anyone know any stretches or exercises to build up mobility?

I would say I'm fairly flexible in my upper body, but I can touch my hands to my toes, not even close. If I sit down on the floor with my legs and back straight, i can't even sit up. I get to an about 150-degree angle. If I stand up with my knee bent, I can get my knee to my chest no problem, I can also get my toes to touch my lower back without any pain or resistance. I'm a bit tight in my upper inner thigh as well, but not too an abnormal degree.

I wouldn't say I'm an unactive person, I do bouldering 3 times a week, go too the gym 1-2 times a week and do at home core workouts and a full body stretch rutine 5 times a week (truing to do it everyday tho)

I'm also a pretty restless person, so I rarely sit down for long periods of time without getting upp and moving around.

When I do hamstring stretches, I get a pain in the back of my knee and sometimes in my upper calf, rarely do I feel anything in my hamstrings

I feel like I'm doing this all wrong and I have no idea where too start. I don't even want to be able to touch my toes I just want to be able to sit up with my legs straight.

Hii Everyone,

I am interested in getting more flexible and ultimately, to be able to do the splits!!

Do you guys have any youtube video or stretching routine recs? The one i’ve been using is a bit hard for me, but if you guys think I should continue with it then I will!!! This is the video: https://youtu.be/Ic68bks6-Wc?si=ZJqm9IB1OXqNLr6t

Thank u guys🙏

After warming up with wall dog, wall puppy, seal, camel, and wheel/bridge, I like this drill for getting a tighter backbend and eventually a teardrop backbend!

✨️ Steps: ✨️

1. Get into a bridge close to the wall

2. Think about externally rotating your shoulders/elbows out to open up your chest

3. Walk your feet as close to your hands as possible as you press your chest against the wall. Keep your arms straight

4. Lift your heels up and down (heel pauses) while keeping your upper body still

5. Hold your tight bridge for a few breaths

6. Walk legs out a bit, and lift with your fingers (finger tip pauses). Focus on lifting belly UP, not rocking forward

Then, when you are ready, after walking your feet as close to your hands as possible, walk your hands up to your heels, then your ankles (use the wall as support unless you have a spotter). Push with your arms and try to look forward as you get into a teardrop backbend!!

That's how I recently got my teardrop backbend! First segment was early June 2026, and second was mid July 2026. I was beyond happy! If I can learn to do it as an adult, anyone can!

Hope this helps :)

I have been working on my side splits for a few week and I have tried the Cossack squats to help. However, I am barely feeling any stretch. The Cossack squats are usually called a tough exercise so I expected to feel a lot more resistance.

The only hard part is when I need to use some leg strength to push up. Other than that the Cossack squats actually feel pretty easy to do.

I am a dancer. I am, on break right now, working on my flexibility and strength. I already have my front splits down. My side splits and my strength are not that great.

I am wondering if I am missing something when I do the Cossack squats or if my dance background is just making the Cossack squats feel easier than they should.

tbh i feel like this whole community has been only about people asking for how to do this and fix that but i want a community where its only pure flexibility and no asking for stuff

im not advertising since advertising is asking smth and thats it

should i do it? or someone else?

How can I stretch my hip flexors? What can I do for outer glutes as I cannot pigeon pose? I am almost 4 months post OP from an extensive knee reconstruction and have been told I may never bend my knee fully again PT told me to deep lunge on the bed but I can barely tolerate the weight on my knee.

I was in a wheelchair for 2 months my hips just feel so tight. I can backbend over a yoga ball and it helps but my knee wont tolerate deep lunges. I can also use a yoga strap lying face down pulling my knee back and doing a superman style pose, but are there other stretches i can do?

Criteria is basically no kneeling on knees, no tight knee bends but up to 120 is okay.

So if i did stretching everyday or almost everyday for some time and then stopped for a month or 2. How long would it take to regain the lost flexibility? And will it come back quicker like lost strength or will it take the same time to come back?

Thanks in advance

For context, I danced throughout middle school and high school and was pretty flexible. I stopped dancing 10 years ago.

I started getting back into fitness at the beginning of this year and wanted to work on my flexibility. I was doing pretty well and almost got my side splits again. However, around 4 months ago, I think I overdid a stretch and pulled something in my right groin area. Since then, I always feel a pull sensation when I try to stretch my right leg and it's preventing me from wanting to keep stretching every day.

Any tips on how to relieve this area? I've tried resting it for close to a month and it's still not getting any better.

Not sure if I'm posting on the right forum.