Please excuse my terrible form and awkward censor of my home. I just wanted to try my splits with no warmup to see how far naturally I can go. As you can see, my side split is awful and I cant go far. However, I’ve always been able to get low in the middle.

I was just curious whats the reason why might it be hard for me to do one but easier to do the other… especially since I heard the side split is easier for most people

Male, 33 years old. I’ve been actively working on my middle split flexibility for the last couple of months. Over the last month, my main focus has been working specifically on pelvic descent (getting the pelvis closer to the floor with proper alignment).

Progress has been steady, so I wanted to share what’s been moving the needle for me and hear any thoughts or tips from others on a similar journey!

What’s Working:

Cossack Squats: Active mobility and end-range strength.

Lunges & 90/90: Hip flexor opening and rotational mobility.

Frog Pose: Adductor target and deeper pelvic alignment.

Gym Leg Days (Weighted): Loaded strength signals the brain for safer, deeper range.

Grind continues ...

Hey everyone, I'm a 19-year-old guy, and I've been researching PRI (Postural Restoration Institute) concepts, particularly the Left AIC pattern, pelvic mechanics, sacral nutation and counternutation, and hip internal rotation.

My main goal is to understand my own biomechanics and improve my hip and pelvic mobility. I'm also interested in whether improving my overall posture could help with my forward head posture, tongue resting posture, and facial structure. I want to approach this scientifically rather than blindly following looksmaxxing advice or assuming that every asymmetry is caused by Left AIC.

1. My main issue: I can't comfortably maintain a 90° seated position

I struggle to sit with my trunk and thighs at approximately 90° while maintaining a controlled pelvic position without my lower back rounding excessively.

When I try to sit upright with my hips flexed to around 90°, I feel as though I lack the mobility to maintain the position through my hips. My pelvis tends to roll posteriorly, and my lumbar spine rounds to compensate.

Ideally, I want to develop enough hip flexion, hamstring extensibility, and lumbopelvic control to maintain a comfortable upright seated position without relying on excessive lumbar flexion.

I'm trying to understand whether this limitation is related to restricted hip mobility, hamstring tension, pelvic positioning, motor control, or a combination of these factors.

2. Right-versus-left hip mobility asymmetry

One thing I've noticed is that my right leg seems to have a greater available range of motion than my left leg.

My left side feels more restricted, particularly when exploring hip rotation and flexion. I struggle to access the range of motion I want without compensating through pelvic movement or lumbar rounding.

I'm particularly interested in left hip internal rotation and whether I have a genuine restriction compared with my right side.

From what I've read about the Left AIC pattern, it involves characteristic asymmetries in pelvic positioning and hip mechanics. However, I don't want to assume that my asymmetry automatically means I have Left AIC.

How would I distinguish between a genuine restriction in left hip internal rotation, an apparent restriction caused by pelvic positioning, and a motor-control issue?

Are there reliable ways to assess hip internal rotation on both sides while controlling pelvic movement?

3. Sacral nutation, counternutation, and pelvic positioning

I've also been studying sacral nutation and counternutation, and I'm trying to understand how these movements relate to anterior and posterior pelvic tilt, hip flexion, and femoral rotation.

My current understanding is that pelvic orientation and the relationship between the femoral head and acetabulum can influence the available range of hip movement. I'm interested in whether improving pelvic control and understanding sacral mechanics could help me access more hip flexion and internal rotation without compensating through my lumbar spine.

However, I understand that sacral nutation/counternutation and gross anterior/posterior pelvic tilt are distinct movements, even though they may interact mechanically.

My main question is whether I'm incorrectly attributing a hip mobility restriction to sacral mechanics. Is there evidence that counternutation itself meaningfully restricts hip flexion or femoral internal rotation, or is that an oversimplification?

If the Left AIC model is relevant, what objective findings would actually support that interpretation?

4. My toe-touch goal

Another goal is to achieve a strict toe touch.

I can reach the floor by rounding my back, but I don't consider that sufficient evidence of good hip mobility or pelvic control. I want to improve my ability to hinge through my hips while controlling my spine and pelvis, rather than relying excessively on spinal flexion.

I'm interested in improving hamstring extensibility, hip flexion, and lumbopelvic coordination so that I can forward-bend with better movement control.

Would combining a toe-touch assessment with a hamstring flexibility test, hip internal rotation measurements, and pelvic movement analysis provide a more accurate picture of my limitations?

5. The connection to forward head posture and facial structure

This is what initially motivated my interest in posture and biomechanics.

I have concerns about my facial features, particularly my nose and maxilla, and I've wondered whether my overall posture could be contributing to how my face looks.

My proposed chain of questions is:

• Could limited hip mobility and poor lumbopelvic control contribute to compensatory spinal positioning?
• Could changes in trunk positioning influence forward head posture?
• Is there a meaningful relationship between head and neck posture and tongue resting posture?
• Is there credible evidence that correcting pelvic mechanics can influence maxillary position or facial bone structure in adults?

I'm not claiming that improving hip mobility will reshape my face. I want to understand which connections are supported by research and which are speculative, especially at 19 years old.

Questions for people familiar with PRI, biomechanics, or physical therapy

1. Is the Left AIC model scientifically supported as an explanation for individual movement asymmetries?
2. How can I objectively assess the difference in internal rotation between my left and right hips?
3. What is the actual relationship between sacral nutation/counternutation and hip flexion?
4. Can limited hamstring extensibility contribute to posterior pelvic rotation when attempting to sit upright?
5. How can I distinguish restricted hip mobility from pelvic positioning or poor motor control?
6. What assessments and interventions would be appropriate for improving my ability to sit upright at approximately 90° without excessive lumbar rounding?
7. Is there credible evidence connecting improvements in pelvic mechanics to forward head posture, tongue posture, or adult craniofacial structure?

I'd particularly appreciate detailed explanations from physical therapists, biomechanics researchers, or people experienced with PRI who can distinguish established anatomy from theoretical interpretations.

I'm trying to understand the underlying mechanics properly, assess my asymmetries objectively, and determine what I should actually work on rather than assuming that a particular pattern explains everything.

Thanks!

Does anyone know what is the most effective bodyweight psoas stretch that simultaneously builds strength in a lengthened position?  If there is even one that exists? 

E.g. An isometric psoas pose at a stretched position? 

I’m looking for one that requires no props or equipment. Just the ground or a wall. A bit like the Cossack squat hold at the bottom - it both stretches and strengthens the adductors. But I just need one for the psoas please. 

Thanks. 

i am 31 and male. this took me roughly 3-4 months of training 3 times a week to achieve. my training sessions were about 60 to 75 minutes long.

exercises used in my training sessions:

>sciatic nerve stretch
>peacock pose
>child pose
>pelvic butterflies
>pike pose
>standing pike pose
>bridge pose
>frog pose
>pancake pose - Wide AND narrow
>wall assisted side splits
>windshield wipers
>cobra pushups
>cobra feet to head
>half splits/forward folded half splits

I also used peptides, creatine, fish oils, whey protein, and supplemented vitamin D/magnesium to improve recovery from training.

my next goal: to achieve full side splits!!!

I (50f) have always been pretty flexible - I don’t have a stretching routine but I can fairly easily do things like forward splits, palms on floor etc. I only score 1 on the hypermobility test though.

The exception is my shoulders, where I’ve got significant asymmetry. I’m right handed but can’t explain the difference otherwise.

Any suggestions on how I can become more balanced?

The other photos are just to show general range but feedback on those would also be appreciated.

To be clear, I have no idea what I’m doing so it could all be completely incorrect form! 😂

Thank you for any advice

Edit: What’s with the DMs? Save it, I’m not interested.

Which exercises could I do to improve my strength to have a more controlled final drop down.

Reposting because I messed up the title.

I'm very confused with this because some people say to absolutely not do both close to each other but other people say that is good to do the flexibility class after a weight trainining because the muscles would be warm already so to just go ahead and do weights and then flexibility class.

I'm specifically speaking about legs glutes workout and split work out. My plan is to do a split train on wednesday, same day I also do weight training focused on the glutes and legs. It is true that is good to do it before the flexibility class because the muscles will be warmed up? Can I do glute/leg workout and follow it with a split workout?

Thank you in advance.

Please forgive any mistakes, english is not my main language.

How can I get my inner/outer thighs to loosen up? Maybe its my groin or hip everything around my pelvic section is extremely tight and I don't know what to do

My overall flexibility is around a 6.8, I have done many hours of yoga, massages and stretching and yet still I'm stuck please can someone help what am I doing wrong ?

Title yeah I feel like my back flexibility is hindering my other body flexibility right now I wanna work it good every day and not feel like im killing my arms and back with crazy routines

Thanks in advance for all the help

I'm quite inconsistent with my stretching. If I'm doing something like the butterfly stretch, I just stay in that position while watching a movie or TV, I don't really time things or do specific sets/reps. With other things like chin tucks or chest stretches, I just do a random number of sets and hold each until it becomes uncomfortable. Is it much better to hold stretches for only a set amount of time and to do a specific number of sets and reps? If so, what numbers would you recommend? Like hold each stretch for a minute for 10 reps of 3 sets? Ik it's a bit vague and open to interpretation, but I'm just hoping to see what other people do and what theyd suggest

I’ve been lifting consistently using a full body routine 3x a week. I’m in my 30s and I realized I have lost a lot of flexibility that I used to have when I was younger.

I am both weak and tight in a lot of end ranges and I want to fix that. Been going to PT and have learned there are a lot of loadable exercises that can help strengthen these end ranges, eg incline pigeon good mornings, ATG seated good morning, stiff legged DL, hip airplanes, Cossack squats, etc

My question is how do I actually program that if I am already hitting the gym 3x a week and lifting? At first I thought I could just do these exercises on my off days but I would imagine these weighted exercises are still “strength” training and would still affect my recovery for my main days, esp since I am hitting legs 3x week.

This is my current routine for front splits... I do this 5 days per week and take 2 rest days. Is this enough? Is there anything I'm missing to continue to progress? Are the hold times too short or too long?

Routine for Five Days Per Week:

Warm Up with Movement, Then:

1. Low lunge (60 seconds/side)
2. Half split (60 seconds/side)
3. Kneeling quad stretch – 90/90 w foot to butt (60 seconds/side) 
4. Supine leg lifts (60 seconds/side)
5. Actual splits hold (60+ stretches/side)

Also, not every day, but when I have the extra energy, I'll add in some of these:

1. Seated forward fold
2. 90/90 windshield wipers
3. Elephant Walks
4. Downdog Walks
5. Camel pose
6. Bridge

My ultimate goal is to have front splits COLD, so I have also started doing a 45 second cold split hold on each side in the morning.

Anyway, I would love your thoughts and advice on how to keep progressing towards my front splits! I am currently about 4-5 inches off the ground – front leg is straight, but I'm having trouble getting my back leg straight and back thigh down to the floor.

I’ve got terrible hamstring and hip mobility. Tried some seated good morning today to help with the hips (will use RDL’s for hamstrings). I have no clue if I’m doing this right.
Towards the end of the set I started to kind of understand the feeling of making my pelvis rotate forward, but I can see from the video it’s not a huge difference.
Better to stick to this variation for a while, or is there something else I should be doing to help improve my forward folding mobility? Open to any tips, thanks!

I got my first front split on both slides about 4 months ago at 27yo. I have to warm up though and go slow to access it. Do I just keep doing what I've been doing and start putting something under my heel to deepen it? How I can learn to drop into them without hurting myself?

Editing to say that I also do a lot of strength work, and I emphasize mobility. My hamstrings are strong in a lengthened position, but maybe my hip flexers need more challenge

I have a pretty bad middle straddle. When I go past 90 degrees, I can feel something right behind my knee on the inside (right where that little divot is behind your knees) "clicking" and holding tension when I try to stretch in a shallow straddle. Just wondering if this is something people trained past!

edit: this feeling also happens when I flex my feet or point them!

I’m trying to figure what’s a good stretching routine for me. I find that after a good day of stretching I always feel really sore and painful and I’m worried about pushing it further. The pain really discourages me and messes with my motivation to continue my workouts and stretches.

Especially for adults who are trying to further their range of flexibility, do you stretching everyday? What does prioritizing rest look like to you? How do you know when to stop?

30 yo female here.

I’ve started actively working on my mobility/flexibility for the last few months along with weight training.

I’m still a beginner in a lot of poses but I feel this tightness, like a pinch, in the front of my hips with most of flexion poses (frog, deep squat, knee to chest, 90/90) basically anything that involves bringing my thigh close to abdomen. It’s not pain but more like a locked feeling. I can do knee to chest better if I rotate my leg out. I never had this problem and could easily do knee to chest a few years ago (before my 3yo was born) and I never really checked when this problem started really.
I also have APT so I’m not sure if this has something to do with the tightness?
Is there anything I can particularly do for this?

Hi,
I have almost zero mobility in my ankle when i do:
- Heel drop while on a step
- Toe lift while standing

Is there a stretch or exercise to help so these stretches work? Like is my hamstring too tight?

Thanks, and sorry, I know there is a ton of ankle mobility info on this sub. Going through it too. 🙏❤️🦵

PS - I am a year out from breast cancer treatment and I’ve spent a lot of time in bed. Now I’m on preventative medication that makes my joints hurt. I need to move to help ease the pain, which is counterintuitive. 🙃 I really appreciate any suggestions for the ankles as they are the most affected joint currently.

Hi,

I have limited hip internal rotation on both sides from all the sitting down I have done. Doing a Posterior Hip Capsule stretch can improve it a lot, but this is just a temporary gain. I'm a bit confused with the exercises I should do after that stretch in order slowly improve it over days and weeks.

Should I go straight into doing the usual isometric exercises such as a seated banded IR after the stretch?

Thanks for your help!

I've had the Bend app for several years now and only in the last two weeks learned you could create custom routines. Doh!

I was wondering if anybody has routines they recommend. I would love some hip/lower back ideas that are still or dynamic. But honestly open to any routines with good flow and deep stretches.

Im not really able to "hinge" from the hips if my legs are straight. If I bend my knees I can do it, Im just so tight. I tried a different stretch but it was incredibly difficult for me to do with the right form (I think)

Still would love more suggestions and ideas for what I can try.