>>37847686
wish i would do more.. but its fucking hard and i dont see much progress

do you know a good stretching program?

>>37847900
Just stretch nigga

I need to do more. I have scoliosis in the thoracic part of my spine. I have only a small curve in my lumbar. I have absolutely no curve in my neck. Im only 25. Doctor says im gonna have arthritis in the next 5 years if i dont fix this shit and start stretching.

Flexibility is based on your genetic makeover.

You can stretch all you want. It won't make you flexible.

>>37847686
Three times a week.
Foam roll, yoga and stretches.

My lifts improved because my form is way better. Deeper squats and better deadlifts. Abs look better since I started doing toes to bar with good form.

>>37847973
pls link stretch routine

>>37847984
I just watched some Youtube videos and did the same shit. Over time I created my own routine.

The secret is consistency.

>>37847686


more than you faggot.

>>37847914

But I can now do what is in the OP pic after only being able to go just below my knee

>>37847914
>your body is based on your genetic makeup

>you can lift and run all you want, it wont make you fit and strong

>>37847914
This is strange, because all babies are flexible as fuck.

Stretching 4 times a week, one hour each in the morning + swimming
no more back pain after I injured myself while dling 2pl8 (weak back) so i'll be able to start again in 5 weeks or so

>>37848076
routine pls

>>37847914
this is fucking golden i'm posting it on my facebook /fit/ page

>>37848080
not that guy but Limber 11 is fucking amazing, look it up on youtube. you need a foamroller though
really helped me with my persisting lower back pain and morning stiffness

>>37847973
I want to add that I started after I saw this Asian chick on Instagram. Flexible and strong as fuck.
All these fitness Instagram bitches doing shit exercises and promoting shit, the only value they offer is some photos of their ass.

But this chick is based as fuck. Check her out and the stretches she does.
https://www.instagram.com/a_silvermtzion/

>>37848104
>foam roller

>all expensive as shit

calling my manager for extra shifts

>>37848128
It lasts forever though. Or you can make your own. There's a guide in the sticky.

>>37848080
The routine doesn't matter that much lad

Stretching every muscle from multiple angles and allowing your body to relax while swimming (i still lift heavy 4 times a week for 1.5h) is all you need, and a foam roller if you have some cash to blow since that assists with bringing your back into a relaxed position, it's cheap.

I've been doing this for 2 months + ab work, quite noticeable results.

Knee pain still persists though, will see how it goes for another month.

>>37848128
Just use a 4" PVC pipe ... sewer pipe will be more rigid than regular Schedule 40 ... where I got mine it was green as opposed to white