Training & Nutrition - Question on getting more flexible

I've been doing stretches (static, that I hold for 30 seconds) for my hip flexors (and other relevant muscles) for 10 months now. I do them every day, 2-4 times a day (as I was directed to) and while in each stretch I'm able to get a little further than I could before, and it loosens the muscles afterwards, when I wake up every day, I'm just as tight as I was 10 months ago.

Does anyone know what I can do to make permanent flexibility increases? Obviously, static stretching every day is not doing it. What are my options?



Thanks!

Try incorporating some dynamic flexibility exercises for a few weeks. Age is not our friend and sure deteriorates flexibility.

I have had success with prolonged (1 min ea) stretching of all muscle groups once a day before going to bed. The theory, as I understand it, is that the longer stretch gets deeper in the muscle; all muscle groups are in balance - so if you are not stretching them all - the ones you do not stretch are tightening up; stretching at night prepares the muscle for its "nightly rebuild" at the "length" you want it. I do a light "cycling" stretch before and after riding that is activity specific.

What I know for sure is it works and consistancy is the key.

I have had success with prolonged (1 min ea) stretching of all muscle groups once a day before going to bed. The theory, as I understand it, is that the longer stretch gets deeper in the muscle; all muscle groups are in balance - so if you are not stretching them all - the ones you do not stretch are tightening up; stretching at night prepares the muscle for its "nightly rebuild" at the "length" you want it. I do a light "cycling" stretch before and after riding that is activity specific.

What I know for sure is it works and consistancy is the key.

I stretch every night before sleep too. It's not working for me.

I've been doing stretches (static, that I hold for 30 seconds) for my hip flexors (and other relevant muscles) for 10 months now. I do them every day, 2-4 times a day (as I was directed to) and while in each stretch I'm able to get a little further than I could before, and it loosens the muscles afterwards, when I wake up every day, I'm just as tight as I was 10 months ago.

Does anyone know what I can do to make permanent flexibility increases? Obviously, static stretching every day is not doing it. What are my options?

Thanks!

Do a web search for "PNF stretching" - it supposedly produces better results.

If you want a program cyclo-speed incorporates both PNF and active stretching.

I've been doing stretches (static, that I hold for 30 seconds)

The added 30 sec makes a difference - my understanding is a 30 sec stretch maintains flexibility, a one minute stretch increases flexibility.

I stretch every night before sleep too. It's not working for me.

yoga.

Snap! I have found if you can relax into the stretch and allow your breathing to slow and deepen you will gradually sink into the stretch more. I like to do the same stretch several times and usually there will be some improvement. Gradually is the key. Speed + results =pain

From talking to some other people recently, YOGA is a great way to increase flexibility. The YOGA classes don't fit into my schedule currently, so I have not tried it.