3 steps to improve climbing flexibility with  

Thanks for teaching us the wayssss 🙏🏽 to flexible mastery

Awww 🥰 thank youuuuu

Yeah , for us mere mortals , I can't get a perspective on how to progress towards these goals. No way to get anywhere close to this level. Super inspiring though Anna

I started quite inflexible. I used to struggle to touch my toes without bending my knees so I recommend starting the journey. It doesn't come easy but it's worth it. Start @4:05 with a standing variation, you may do this for months. This is quite an accessible position if you are very tight, and hold a weight to your chest to assist you into a stretch! Leaning your bum against a wall in this position can help a lot with support so you can go deeper. When I started adding weight to assist my stretching it was a total game changer for me. Some people respond well to relaxed passive stretching but that never worked for me. Use weights and get comfortable with stretching being hard.

@@LatticeTraining For sure! Basically what I'm saying is that I want to also see someone struggling with these since I also struggle with them 😆

Haha totally! I’ll have to recruit a less flexible human next time to join us 😂🙏🏽

I agree! I've been stretching 3-4 days nights/week for years (with some periods of inconsistency) and progress on hip abduction has been nil. In the beginning, I couldn't touch my toes from a standing position with straight legs, but now I can put my palms on the floor. I figured it would be easy to learn to do a side split, but it's pretty defeating -- lots of pain and no progress. I wish I could blame it on something anatomical, but I think it's just me. I can work for 30 minutes and see progress, but the gains are lost the next day.

😂 Yes.

Yes, 3 set of 30s is fine and one option. However some people respond better to 60 or 90 seconds if they struggle to relax. So experiment a little. My other go-to method is 'Tempo' stretching. So moving in and out of a deep stretch for 6-8 reps. But the key is to use slow tempo (pausing in the stretch for 2-3 seconds). Tempo stretching can bring more intensity to a stretch whereas long duration holds brings more volume/TUT to a stretch. Both valid methods but suit different people or phases of a programme 😊

@@LatticeTraining Thanks, love you guys 😘

This was my question as well.

just standing with your legs as wide as possible that you can hold for 30

Had a similar question so I'll copy & paste here..... Yes, 3 set of 30s is fine and one option. However some people respond better to 60 or 90 seconds if they struggle to relax. So experiment a little. My other go-to method is 'Tempo' stretching. So moving in and out of a deep stretch for 6-8 reps (3 sets). But the key is to use slow tempo (pausing in the stretch for 2-3 seconds). Tempo stretching can bring more intensity to a stretch whereas long duration holds brings more volume/TUT to a stretch. Both valid methods but suit different people or phases of a programme 😊

could be done in 6 months if u do it everyday ...u wanna grab something to help pull you forward like a weight or a chair leg

@@bennythebear0711 I'm having a hard time imagining that it would take me less than the upper bound he advertised. ^^ I'm not sure I've ever seen people who had less than 60° ^^

Being realistic, 1-2 years at least. You might get suggested less but this usually assumes you will do it consistently, with no breaks, you get great recovery and prioritise stretching over other things. It took me over a year to do a full pancake because climbing was always a high priority, I took expended climbing trips where I did very little and I had injuries to overcome. My advise would be to set intermediate goals to stay motivated along the way 😊

I did it but I was going mental for stretching for martial arts so if ur not gonna go that hard then yeah it will take ages

I didn’t get a protractor out haha but I was shocking and struggled to not fall back

I agree to a certain extent but I have a friend who can basically touch with his forehead to his shins without the help of his arms. He's 40 years old and haven't stretched for like...15 years. He used to be an sports acrobat and stretched like hell from the age of like 9. Now he still has the benefits without stretchng. How should I get flexible when I'm 40 and had always problems with flexibility (long frame/limbs, 1,95m/6'5")? I stretch daily but it's an endless groundhog day for me as the gains are unsustainable. Any advice?

@@gallanonim6535 Your friend is what I would call a genetic freak, it just comes naturally for some, and usually you'd have to maintain that level of flexibility like crazy or it will be gone in no time. I am also tall and not gifted at all, for example, when doing a pancake / middle split my hips will only touch the ground if I excessively arch my back, because my hips are build like that and I have to accept my physical limits. If this is the case for you, it should feel like the joint is blocked, much different from when the muscle is limiting. For forward folds I don't really see this as an issue though, maybe try isometric stretching and go for quality over quantity. I only strech every second day, because I can go at it much harder if my hamstrings aren't sore to begin with. A few sets of 30 seconds a week should be enough to progress, but I have to go close to my absolute limit. If you are talking about general mobility I don't have much advice, just keep going, maybe switch it up with yoga or something similar. The later you start, the slower you'll progress unfortunately. Kudos for working on it in your 40s, I'm sure most people your age don't compare to you at all!

@@TyLee96 or someone that did a lot of stretching in a period of life when it can be beneficial for years. Same with climbers. I can apply Megos or Koyamada's fingerboarding routine but will never even get close to them. Anna lives in a bubble. I wonder if she thinks that her level of flexibility is attainable for most climbers? Because it's certainly not.

@@gallanonim6535 Anna's level is attainable for anyone who is willing to put in the work. I learned my oversplits and middle splits in my twenties 🤷🏼‍♀️ Although I must admit that once you have this level, you lose touch with how everyone else is not able to take any beta advice from you because it often involves advanced mobility and flexibility.

@@TyLee96 "Yeah just put your toe 30cm above both your hands and then pull on it 👌"

I had a similar comment above so I'll paste my response here 😊......"Being realistic, 1-2 years at least. You might get suggested less but this usually assumes you will do it consistently, with no breaks, you get great recovery and prioritise stretching over other things. It took me over a year to do a full pancake because climbing was always a high priority, I took expended climbing trips where I did very little and I had injuries to overcome. My advise would be to set intermediate goals to stay motivated along the way 😊"

@@LatticeTrainingI am 46 and still super motivated. I will start working on this. Thank you!

Perhaps at the extreme end of flexibility it is true, but the majority of people never get to that. Pretty much any healthy person has the theoretical ability to do a split.

Yes for sure. Moreso genetics and lifestyle play a role also in speed of improvement. But most people will be fine and use this as an excuse too early on. Side split for example is the hardest to develop but most people are limited by their hamstrings being too tight and therefore have bad side split posture.

Aww this warmed my heart 🥹🥹🥹 thanks for sharing and glad we could give you some tips!!