First things that comes to mind was ROMWOD (which I guess is now Pliability.com) and GOWOD. Both are mobility programs.

https://pliability.com/
https://www.gowod.app/

Otherwise, I think YouTube might be your best bet for free programming. I don't have any suggestions there, though.

Following

Yoga. & if you're feeling extra manly, check into the DDPY Yoga.

Yes, he is an ex - pro wrestler, but look into it before passing judgement.

I do this every night before bed

Kelly Starrett.


https://thereadystate.com/

DDPY is legit.

Look up PNF stretching routines. After trying it for a few months, I'm a believer. Much better mobility results than my previous attempts with yoga and other methods.

Things I learned from stretching years ago doing martial arts training:

1. WARM UP first. Stretching is not warming up. In fact, we often stretched AFTER our workout. As one S&C coach (unrelated to martial arts) put it well: "I'd rather you warm up and not stretch than try to stretch without warming up"). Don't begin to stretch until you've begun to sweat.

2. Do it everyday or as much as possible. There's no formula other than this.

3. Some people make gains rapidly. Then there's me. I'm as naturally flexible as the worst 2x4 from a big box store. I'm even worse in the hamstrings. I've never been able to loosen them up very well. You just have to work at it, and some parts of your body you just have to work harder at it. I was able, at one time, to come very close to a side split but never even attempted a front split. Other people I know were the opposite. My tight hams have kept my running speed in check my entire life.

4. Stretch in multiple ways. So-called static stretching (what we think of as warm-up stretching) is only one way. Kicking (think dance team; once you're warmed up) is a good way to stretch.

5. Don't neglect the upper body. Its funny that once on a weight training program, guys often neglect the strength training in the legs but when stretching, they do the opposite.

When you look for youtube or other videos, try and find someone who limbered up from being tight as a drum. I don't think you're going to get much help from someone like a woman who's been doing dance, gymnastics, cheerleading, etc. all her life. She's never been anything but very flexible and can't identify with someone who isn't flexible. It isn't that she doesn't know how to stretch (she does -- especially if she's older). But she isn't going to help you get started because she hasn't been where you are. Her exercises aren't geared for people like you or me.

If you like podcasts, you might want to check out Andrew Huberman's podcast about stretching and flexibility. It's not a stretching program, but it has interesting little tidbits that you might find interesting.

https://hubermanlab.com/improve-flexibility-with-research-supported-stretching-protocols/

Here's a link to the website of my daughter's PT, whom I've also used (Dr. Cody Johnson):

https://www.aaphysicaltherapy.com/resources

They have a YouTube channel as well. Dr. Cody is great, if anyone needs a PT in the Allen area. He works with a lot of athletes, but he was willing to work with me also I learned pretty quickly how inflexible I am. I need to start working on that again…

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WARM UP first. Stretching is not warming up. In fact, we often stretched AFTER our workout.

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1000% this. Good call.

If it's an option, find a good yoga studio. I've been doing yoga for over 8 years now, and it's done wonders for me. The last 4.5 have been mostly Bikram hot yoga. 3-4 times per week, more if you can. I'm also 45 by the way, and came to yoga for the same reasons you are looking for help. And I've seen all kinds of people in class, men and women, from very fit to very not fit to young and old to even NFL players and other professional athletes. It just works...

I'm 50 and started doing Supernatural VR a few years ago. Great cardio but more importantly it has really helped my back and core tone and flexibility and mobility. I'm a huge fan of it.

Sunrise Salutation for 5-10 min every morning as a warm up.

<insert preferred stretching routine here>

Do this first thing in the morning and the last thing before bed. Ends up being 20-30min each session for me and has been a life changer.

Has anyone ever tried any of these assisted stretching places? There is a StretchLab opening up by home in Prosper: stretchlab.com. At first glance, it seems silly to pay for stretching, but if someone here swears by it, I may give it a shot. Like the OP, I have neglected stretching and about as flexible as an rusty iron fence post.

Vince Blake said:

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Has anyone ever tried any of these assisted stretching places? There is a StretchLab opening up by home in Prosper: stretchlab.com. At first glance, it seems silly to pay for stretching, but if someone here swears by it, I may give it a shot. Like the OP, I have neglected stretching and about as flexible as an rusty iron fence post.

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I have not been to a StretchLab but I agree that $50 seems like a lot for someone to walk you through how to do basic stretches. The youtube link I posted above is a great starting point, but if you want more of an in-person instructional type of stretching routine I cannot recommend yoga enough. You mentioned you're in Prosper, looks like there are a lot of yoga studios in Frisco just south of you. I'd call or check out a few and see if any have a beginner class and inquire if you can borrow a mat to try it out. It'll probably cost you $20-25 bucks. And if you like it, buy your own mat and make it a regular thing.

Personally, I always thought yoga was lame as hell, but after I gave it a shot I realized there are a ton of benefits associated with it. Great for stress relief and mental health, low-impact, good core workout. And the more advanced, dynamic classes will get your heart rate up (especially if the room is heated). Plus, the yoga community is generally a pretty mellow and non-judgemental crowd. If you can't do something, there's no pressure. Yoga will also teach you poses you can do at home, whereas the StretchLab appears like a place that is more guided stretching with hands-on assistance.

For what it's worth, I am not naturally flexible. A few years ago I couldn't even bend over and touch my toes. Stretching and flexibility progress is measured in millimeters for most, and it takes time and consistent work to get more flexible.

I like yoga overall but some instructors lean into the chakra & energy stuff so much it gets on my nerves.

Yeah there are some patchouli smelling hippies in it for sure. I had to find my instructors I like through trial and error.

KidDoc said:

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I like yoga overall but some instructors lean into the chakra & energy stuff so much it gets on my nerves.

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Whoa man, you're really harshing this thread's vibe.

Do you need to align your chakras?

KidDoc said:

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I like yoga overall but some instructors lean into the chakra & energy stuff so much it gets on my nerves.

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Why does that get on your nerves? Studio I go to, one of the teachers would often say "take what you need", when it comes to class. Meaning get out of it what you need, and leave the rest. I think that's a good approach to most things.

Vince Blake said:

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Has anyone ever tried any of these assisted stretching places? There is a StretchLab opening up by home in Prosper: stretchlab.com. At first glance, it seems silly to pay for stretching, but if someone here swears by it, I may give it a shot. Like the OP, I have neglected stretching and about as flexible as an rusty iron fence post.

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To add on to what FancyKetchup said, I live in McKinney and go to a studio in Frisco, Horizon Hot Yoga. I've been going there almost since they opened about 4 and a half years ago. I know the owners well, as well as the studio director and a lot of the teachers. They are really good people. Mike and Mary the owners are just an older couple that found yoga later in life and it's benefits and wanted to share it with others. The classes range from various vinyasa flow's to the Bikram Hot 26 classes. I can't recommend the place enough, if you ever feel like trying it out.

That said, GroupOn is a great way to try out studio's. Many will offer initially discounted classes to give them a try. That's how I found the studio's I've frequented over the years.

jtraggie99 said:

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KidDoc said:

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I like yoga overall but some instructors lean into the chakra & energy stuff so much it gets on my nerves.

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Why does that get on your nerves? Studio I go to, one of the teachers would often say "take what you need", when it comes to class. Meaning get out of it what you need, and leave the rest. I think that's a good approach to most things.

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Heck if I know it just does.