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This guide focuses on enhancing your physical flexibility. If you're looking for information on mental flexibility, please read our article Loosen Up.
When people talk about 'flexibility', they’re referring to both the range of motion in your joints and the length of the tendons and ligaments around those joints. If your aim is to increase flexibility, mere stretching might not suffice. Incorporate yoga or pilates to make progress, and remember that proper nutrition and hydration play a crucial role in improving flexibility.
Important Considerations
Boost your flexibility by performing stretches like butterfly stretches, arm extensions, seated trunk twists, and lunges. Certified personal trainer Danny Gordon advises to 'start slow' and hold each stretch for 'anywhere from 10 to 30 seconds'. Keep progressing by adding yoga or pilates to your routine.
Steps
Stretching Exercises
Perform a butterfly stretch. This stretch targets your glutes, thighs, neck, and back. To begin, sit on the floor with your legs extended.
- Bend your knees and bring your feet together in front of you, letting the soles of your feet touch. Hold your feet with your hands and gently lower your body toward them while exhaling. Keep your core engaged and maintain a neutral back, with your shoulders rolled back and not hunched.
- Go as deep into the stretch as you can comfortably manage. Hold for 30 seconds to 2 minutes while breathing deeply.
Stretch your arms and shoulders. You can do this stretch while standing or sitting on a sturdy chair. If sitting, ensure your posture is correct: back straight and neutral, shoulder blades aligned with your spine.
- Extend one arm straight across your chest, gently pressing with your opposite hand just above your elbow to feel the stretch. Don't force your arm beyond its natural range. Hold the stretch for around 5 seconds, breathing deeply, then switch arms.
- Lift one arm overhead, bend your elbow, and drop your hand behind your head. If possible, clasp your fingers together below with your other hand. If not, press gently below the elbow with your other hand to stretch your triceps. Hold for about 5 seconds, then repeat with the other arm.
Incorporate seated trunk twists. Sit on the floor with your legs extended straight ahead, keeping your feet and legs together. Engage your core, sit tall, and ensure your shoulders are back, aligning your shoulder blades with your spine.
- Exhale and twist your torso from the waist, placing your hands on the floor on the opposite side of your body. Ensure your back stays neutral and that the twist comes from your waist, not your hips.
- Hold for 15 to 30 seconds, then return to the center and repeat on the other side. Perform 2 to 4 repetitions on each side.
Try a swan stretch. This variation of a yoga and pilates stretch opens up your chest while also working your back and core. Start by lying on your stomach with your legs extended behind you.
- Bend your elbows and press your palms into the floor beside your shoulders. Exhale and press up, straightening your arms while keeping your shoulders back and down, away from your ears.
- Draw your shoulder blades together and ground your hips into the floor. Feel the stretch in your chest. Hold the position for 15 to 30 seconds, then lower back to the ground. Repeat 3 to 5 times.
Kneel to stretch your hip flexors and quads. This exercise is similar to lunges, but by extending your back leg, you target your hip flexors, hamstrings, and quads. Start by kneeling on the floor.
- Step one foot forward, keeping your knee at a right angle. Move forward as much as you comfortably can – you'll feel a stretch in your opposite hip. Your shin should be perpendicular to the floor, and your knee should be directly above your ankle.
- Grasp your front knee with both hands and gently push your hips forward as you breathe deeply. Hold the stretch for 15 to 30 seconds, then return to the kneeling position and switch sides.
Warm up before stretching. Stretching cold muscles can lead to strain or injury. It's best to add stretching to the end of your regular exercise routine to ensure your muscles are warmed up beforehand.
Pre-Stretch Warm-Up Ideas
Light cardio. Walk or jog for 5-10 minutes.
Dynamic stretching. Options include lunges, large arm circles in both directions, or toe touches. Avoid holding any one stretch for too long.
Loosen up your joints. Use a foam roller to release tension in your back, legs, glutes, and hip flexors.
Try a bridge stretch for your back. The bridge stretch works your back, chest, legs, and core. Begin by lying on your back with your knees bent at 90-degree angles and your feet flat on the floor.
- Press your arms and palms into the mat at your sides and lift your hips, creating a bridge with your body, keeping your thighs parallel to the floor. Hold for 5 to 10 seconds, breathing deeply, then return to the ground. Repeat 3 to 5 times.
- For a more challenging version, hold the bridge and raise one leg toward the ceiling. Lower that leg and repeat with the other leg.
Incorporating Yoga or Pilates
Select poses that can be adapted to your level. As you begin your yoga or pilates journey, you might not be able to fully execute every pose. Using props like yoga blocks or rolled towels can help maintain correct alignment without pushing yourself too far.
- For instance, during the forward fold, you may not be able to touch your palms to the floor beside your feet. Instead, placing your hands on a yoga block in front of you can provide support.
- Keep in mind that your flexibility will vary day by day. Don’t be discouraged if one day you can’t get as deep into a pose as you did before.
Loosen your spine with the cat-cow pose. The cat-cow stretch is a beginner-friendly yoga pose that helps improve flexibility in your back and core while calming the mind. Begin by getting onto all fours on the floor.
- Ensure your wrists are aligned under your shoulders, and your knees are under your hips. Flatten your back to form a table-like position, with your shoulders rolling back and away from your ears. Breathe deeply.
- Inhale and arch your back while lifting your head and opening your chest. Pause for a moment.
- Exhale and round your back upwards, tucking your chin toward your chest and drawing your shoulders slightly inward.
- Repeat for 5 to 10 breath cycles, synchronizing your movements with your breath.
Hold poses for several breaths. To effectively increase flexibility with yoga or pilates, it’s important to hold each pose and breathe deeply into the stretch. This helps relax your body and allows you to move deeper into the stretch.
- As you inhale, focus on grounding your strength. On each exhale, release tension and gently deepen the stretch.
Engage in continuous movement. Many yoga and pilates exercises can be performed in a fluid sequence, with each breath guiding your movement. This continuous motion improves flexibility while promoting circulation in your joints.
- Always stay focused on your breath. If you find yourself gasping for air or holding your breath, slow down and bring your breath back into rhythm with your movements.
Progress to sun salutations. A sun salutation is a vinyasa sequence—a series of yoga poses performed in a flowing pattern, with each movement synchronized with your breath. There are 12 poses in the sun salutation sequence.
- You’ll start in a standing position, known as the mountain pose in yoga, and move through the series of poses fluidly, ending back in mountain pose.
- Sun salutations offer a solid cardiovascular workout and can also serve as an effective warm-up for more intense stretches or flexibility exercises.
Pay attention to your breath. Breath plays a vital role in both yoga and pilates. Before you begin your practice, take a few minutes to center yourself by focusing on your breath. Inhale deeply through your nose, hold for a moment, and then exhale slowly through your mouth.
Make it a habit to practice regularly. To see noticeable improvements in your flexibility, consistency is key. You don’t need to practice every day, but aim to dedicate time to your practice 3 to 4 days each week.
- Begin with 10 to 15 minutes of practice, 3 to 4 times a week. If you enjoy it, you can gradually increase your sessions, but remember consistency is the most important factor.
- Reader Poll: We surveyed 172 Mytour readers, and 57% expressed interest in trying yoga or Pilates classes. [Take Poll]
Maintaining Overall Health
Focus on nourishing your body with whole foods. While there’s no single food that directly boosts flexibility, a healthy diet is crucial for strong muscles and bones. Track your food intake for a few weeks to get an accurate picture of what you’re fueling your body with.
- Opt for fresh, whole foods over processed meals, frozen dinners, and unhealthy snacks.
- Plan your meals carefully to maintain balance and practice portion control to avoid overeating.
Stay hydrated. Flexibility is supported by healthy muscles, ligaments, and tendons. Dehydrated muscles are stiff, tight, and prone to injury. You can’t expect your muscles to perform at their best if they’re not properly hydrated. Drink plenty of water to keep your muscles supple and ready for stretching.
Ways to Drink More Water
Set a daily target. Adult men should aim for 3.7 liters (125 ounces) of water daily, while adult women should strive for 2.7 liters (91 ounces) a day.
Carry a water bottle. Keep a refillable water bottle with you, whether in your bag or on your desk, so that water is always available.
Set hourly reminders. Use your phone’s reminder app to alert you to drink water every hour.
Opt for hydrating beverages. Try unsweetened tea, sparkling water, or flavored water as alternatives to plain water.
Get a massage. If you work out hard or engage in physical labor, regular massages can help relieve tension, knots, and tightness in your muscles. These knots can reduce your flexibility over time.
- Foam rollers can be used for self-massage, especially after intense workouts.
- Schedule a massage with a professional therapist every few months. Not only is it relaxing, but it also aids in your flexibility goals.
Take time to relax. Stress can cause your muscles to tighten, making you less flexible. If you don't unwind regularly, you’ll quickly undo the progress you've made toward improving flexibility.
Ways to Relax
Start a meditation practice. Begin with 5 to 10 minutes of meditation each day, and gradually extend the time. Consistent meditation helps reduce muscle tension and improves mental clarity.
Take leisurely walks. Enjoy a calming walk in the morning or evening to clear your mind.
Read for enjoyment. Spend time reading something you enjoy to unwind.
Listen to relaxing music. Choose music that helps you relax and unwind.
Sample Stretches, Yoga, and Pilates Moves
Flexibility-Boosting Stretches
Yoga Poses to Enhance Flexibility
Pilates Exercises for Greater Flexibility-
Incorporate quick stretches into your daily routine. While you're relaxing with your feet up, lean forward and try to touch your toes. Or do the splits in front of the TV. Small, consistent efforts will help improve your flexibility, and it will feel easier when you pair them with activities you enjoy, like watching TV.
The tips shared in this section come from the real-life experiences of Mytour readers. If you have any useful advice to contribute, please feel free to share it below.
- To reach the splits faster, try elevating one leg on a higher surface, such as a dresser, while keeping the other leg flat on the floor. Gently bend forward and aim to touch the toes of your elevated leg, ensuring that the leg remains straight.
- Remember, flexibility isn't achieved overnight. It requires time, patience, and consistent effort. Stay calm, avoid stressing, and focus on maintaining a healthy diet. The key is to stretch every day.
- While holding a stretch, try gentle movements like shifting side to side or rocking back and forth. This small action can significantly enhance the stretch's effectiveness.
Precautions
- Consult with your doctor before beginning any new fitness routine, especially if you're recovering from an injury or have a pre-existing medical condition.
