T Nation

How to Increase ROM?

Conditioning
#1

A personal goal of mine has been to increase my passive range of motion on all my joints.

However, working at this every day for a year, I have not achieved anything.

For example, for hamstrings I would stretch each hamstring for 10 minutes each day for a year, yet after a year I still have no increase in passive ROM. This is true for all my joints. I also tried dynamic flexibility drills.

Is it actually possible to gain further ROM within a joint?

If you have managed to do it, please post the routine you used and what techniques and how long per day you dedicated to it.

Thanks in advance!!

#2

[quote]alternate wrote:
However, working at this every day for a year, I have not achieved anything.
[/quote]

#3
#4

[quote]yolo84 wrote:

[quote]alternate wrote:
However, working at this every day for a year, I have not achieved anything.
[/quote]
[/quote]

#5

[quote]Gambit_Lost wrote:

[quote]yolo84 wrote:

[quote]alternate wrote:
However, working at this every day for a year, I have not achieved anything.
[/quote]
[/quote]

[/quote]

#6

Individual bone shapes will limit ROM ultimately, so there is a genetic limit for everyone (assuming we’re talking about fully grown adults, children’s joints are still at least partly cartilage and therefore can be made to move beyond their natural range, which has it’s downfalls down the road).

However, assuming that you haven’t reached this physiological limit, then yes it is possible to increase range of motion.

What has your exact stretching routine looked like up until now (specific stretches, warm-up, sequence, style of stretching)?