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Too busy lately to post and much less stretching, limbering, LRP, and walking than I would like. I feel that lack immensely--even knowing that I'm far more free in how I can move and far more relaxed than when I started. I'm gaining more awareness of some individual muscles in my core which is interesting, and historically that kind of awareness tends to lead to independent conscious control over time. Mini-relaxation through the day. Discovering more of the interplay between mind <-> body and the subtle (less because they are small and more because they are of long habit) tensions that come with and create habits of thought. Mid-back right around my spine--not hard to stretch but hard (at the moment) to let go of that tension and just stay relaxed. That is always a single mindful breath away, but sometimes I am just present for minutes and hours at a time and it is so very beautiful. Kettlebell stuff is generally 3 days a week of TGU, lunge rows, and goblet squats. The occasional bit of supplementary SLRDL and low volume C&P. My hamstring tendon isn't real thrilled with the swings but seems to be tolerating consistent ~2x10 at 20kg 3 days a week without complaining much afterwards. I'm coming to understand much more the limits on raw strength compared to my longer-term recovery capacity and the impact that has on mind, body tension, and the subtle mid-back tension I'm trying to get rid of. I'm finding a better balance with 20kg instead of the 24kg I was using before. Hangs. Some shoulder band limbering drills when I have time, but more often just some reverse planks.

Day 854 of stretching journey / Day 03 of restarting stretching journey Daily six limbering session "Dad, why is [stretching] so hard for you? IT'S EASYYYYY FOR MEEEE" and proceeds to demonstrate how she stand up off the ground without using her hands (something I've pointed out and praised her for over the years) 15 minutes across all (6) six limbering exercises

Did my first cross country race on Sunday.It was a disaster,had to walk for some of it.A stubborn part of my personality wants to try it again in order to improve at it

Day 853 of stretching journey / Day 02 of restarting stretching journey Keeping it simple: a short (about 15 minutes) limbering session with the daily six (didn't follow the playlist but will revisit probably in one of the upcoming sessions since again, the cues serve as helpful reminders). Although I am still feeling quite stiff these days, I'm noticing my body is responding well to the stretching even only after two consecutive days. That is, the body is starting to remember the familiar feelings and sensations that run throughout the body. Lying rotation - was aware shoulder was popping up and wish I had my partner here to help press it down; also feeling much of the stretch in hip flexors (on both sides) kneeling side stretch - this is becoming one of my favorites; while my hand is still unable to flatly press against the calve, know it will come in time

Day 852 of stretching journey / Day 01 of restarting stretching journey Although I very much prefer to stretch after exercising or warming up, this morning, before work (at about 06:30) I decided to restart / reset my stretching journey and made a pact with myself to limber for a couple minutes, starting with the "Daily 5". This reset comes after ... what ... 8 or 9 or 10 months of not stretching, right after my torn hamstring tendon. The decision to lean back into stretching was prompted after stretching with my partner, after a long dance training session; partner stretching, something I wanted to incorporate into my routine, ever since learned about stretch therapy close to 2.5 years ago. Her and I have discussed that I'd like to start experimenting and tinkering with partner hip flexor stretches. Reflections on today I miss stretching and limbering and while I felt like very stiff, I felt great afterwards and reminded me why I enjoyed stretching During kneeling side stretch, very limited range of motion, barely able to place my hand on the calve During lying rotation, my hip flexors / rectus femoris, spasm and twitched the entire time I completely forgot (and reminded) how useful verbal cues are (e.g. drive the knee forward)

Still here... Mostly doing beginners course stretching programs. Sometimes a full program, sometimes just loose stetches. Other than that, squating, a bit of hanging. Lying relaxation practice of course. Not as consistent as I would like for both this and stretching. Need to build some momentum I feel. Reasonably large gap under the lower back when lying on the floor. Feel like I should not attempt to do seated meditations until I feel some progress in this.

Perfect. Thanks so much @Nathan

If it's easier for you to follow along, I have an actual playlist here: Stretch Therapy: The Daily Five (Plus One) Could probably update it with newer videos since Kit and Liv have reshot some of those and added variations.

I can't go to gyms any more either; bodyweight, outdoors or inside if the weather is crap—that's all I need.

Thanks,running is the only exercise along with stretching that I've been able to stick to.I could never keep up going to the gym....not my gig

A very decent time. Keep going.

Half marathon today ran it on a whim got a ticket late.1 hr 50 was the time a pb

Hi hope everyone is well, I have been looking for a partner, or a small group to do some hip flexor stretching with in Adelaide, Looking at doing it once a week, I have a space where we could do it. Wondering if anyone is keen, or might know someone who is? Please get in touch below if so 🙂

Yeah I wasn't prepared,there's a cross country race on 10th October so I'll try that out in the lead up to it.Specificity is key

There is no other way. If it were me, I'd run/walk the course quite a few times before racing it again—this will make a huge difference to race day.

Always add the gastroc. stretch to that one (straight knee); together the whole lower leg can be gently or strongly stretched, or anything in between. You may care to add an external rotation of the whole leg in both the hip and ankle joints (while not letting the foot move); this intensifies all the sensations.

I mostly meant achieving some progress with lying relaxation practice in general. Achieving lower back to floor while lying on the floor is a good start though ...

Perfect. Only these are strong enough to permanently change their resting length, we have found (and that's why I recommend them so strongly). Love the dance video!

How is the injury coming along?

Great! The sixth Daily Five is the floor hip flexor, without contractions. This is the one I always start with, and if I do manage to get up enough willpower to actually get down on the floor and do it, the rest just follow!

Over the past couple months, my stretching routine has been more or less completely abandoned. And during this rather long absence, almost every day, I had the thought to limber and yet, couldn't/didn't bring myself to the activity ... not even for a few seconds. Now, rather than beat myself up about this, or spend too much time in spiraling thoughts and over-analyzing, decided stop the overthinking and simply return and lean back and give myself some grace and ... just ... do the numbers. So, this morning, after reading Ned's workout log and reading Kit's comment about (paraphrasing here) that experts are just people who do the basics better, eased my way back by doing the "daily five" (apparently, there's six) and dropped down on the rug in my bedroom and followed along to the playlist listed in this post/comment.

This is precisely why I would return to teaching the very first exercises anyone learns in the system (the Daily Five, now six) every six weeks when teaching the Advanced class and the ANU all those years ago. As a friend who runs a gym says, "Experts are just people who do the basics better". The kind of knowledge one gains by going back to earlier material, positions and movements you can actually do, is not able to be written down, or even spoken about, but it is real, and very significant. Thanks for posting.

This is a slightly edited version of my reply to Mary; I am sure there are others out there who might not be clear on how to use, either: The short answer is don’t overthink the process; there are an infinite number of ways of using the programs. Try to feel your body's responses, both in the moments of experiencing them, and in the subsequent days. Both will provide insights that no amount of thinking will. Having said that, here’s one way. You’ll note there are three Series, with seven programs each. Master the exercises from Series 1 (doing program 1 one day, and 2 the next or, if at all sore from program 1, leave a day or two, then do 2), by progressing from programs 1 through to program 7. We do not prescribe the “how to use” aspect because individual starting points and individual responses simply vary to greatly to do this in any meaningful way. Once you feel comfortable with Series 1, move on to Series 2, using the same approach, and likewise Series 3. Each series builds on the one before, and each is slightly harder than the one before. There is no special significance to the use of the word “program”—in fact when I used the term I did not mean either of the meanings you write about—I meant program one like the first program in a television series, so simply an order. The increase in difficulty between programs 1–7 is designed in, however, but even this is misleading—person A might have very tight shoulders, and find those exercises challenging, and person B might fly though the same exercises. And I did not want to prescribe doing the programs daily, as “Day 1, day 2, etc., would imply, for the reasons given: individual differences, especially in a series designed for beginners, is too great to do this. Some beginners (especially those with existing or past injuries) will need a week to recover between programs, for example. Others will do programs 1–3 in a single hour-long session, and do the remaining programs in a long session on a subsequent day—please feel free to approach and use the material any way that fits either your schedule, or how your body works. I hope this helps.