Flexibility

man i need help... i need to gain flexibility but dont know where to start and google isnt helping... i've been squatting and i notice i cant get a full 90 degree angle in my knees it usually stops somewhere between 85 and 75 degrees... im seeing an awesome amount of gains but im sure i would see a lot more with some extra flexibility....

i also need to gain flexibility in my arms: when squatting my arms tend to be in a lot of temporary pain from squeezing my arms back to hold the bar and create a shelf for the bar...

please help!!!!!!!!!!!!!!

• Lose ankle mobility and get knee pain.

  • Half kneeling dorsiflexion (against wall)
  • Quadruped rocking ankle mobilization
  • Lateral leg swings (transverse ankle)

• Lose hip mobility and get low back pain.

  • Striders
  • Cook squat
  • Wall squat progressions

• Lose thoracic mobility and get neck and shoulder pain or low back pain.

  • Foam roller T-spine flexion/extension
  • Quadruped extension/rotation
  • Wall slides

As far as arms go try different hand placements. What part of your arms tends to be in pain?

mostly the outer part of my shoulder and about 1/3 way down towards the biceps... ive tried different positions and and the pain lessens the wider my grip is but then the weight tends to slip lower down my back so i have no choice but to bring the grip closer... i mean its bearable but im sure theres a way to get rid of it unless this normal for all squatters..?

mostly the outer part of my shoulder and about 1/3 way down towards the biceps... ive tried different positions and and the pain lessens the wider my grip is but then the weight tends to slip lower down my back so i have no choice but to bring the grip closer... i mean its bearable but im sure theres a way to get rid of it unless this normal for all squatters..?

stop squatting with weights and do high rep regular squats