Improving flexibility helps you feel your best each day, regardless of whether you’re an athlete or simply look to live a fit and healthy lifestyle. Learning how to increase flexibility can reduce stiffness, improve athletic performance, and reduce pain. Luckily, stretches to increase flexibility don’t take much time. With a good routine in place, you can experience an improvement in flexibility in no time.
Why Flexibility Matters
Flexibility improves range of motion and mobility. The movements you make each day will be easier, thanks to free-moving joints and muscles. Working to increase flexibility can also prevent injuries, such as strains and muscle pulls. This keeps you moving without being laid up with an injury.
Exercises to increase flexibility can also promote alignment and balance, supporting a healthy and comfortable posture when you’re sitting at your desk at work or participating in athletic activities. Over time, you’ll experience strong muscles that recover quickly and experience minimal soreness.
How to Increase Flexibility (Core Principles)
Ideally, you should strive to stretch on a consistent basis, or approximately four to six times per week. Always warm up before you start a deep stretching session to prevent injury or soreness afterwards. Focus on the major muscle groups, such as the hamstrings, hips, back, and shoulders. While stretching, use controlled breathing to ensure oxygen flow to all your major muscle groups.
Always progress slowly with your stretches. Forcing the range of your stretches is what typically leads to injury.
Best Stretches to Increase Flexibility
Whether you’re trying to learn more about how to increase back flexibility or want to focus on full-body range of motion, there are some great stretches to work into your routine.
Standing Hamstring Stretch
While standing upright with your legs straight, bend forward at the waist and reach down towards your toes. You should feel a deep stretch in your hamstrings and lower back. This stretch helps improve overall mobility.
Hip Flexor Stretch
Start in a half-kneeling position with one knee planted on the ground and your other foot planted in front of you. As you shift your weight forward, you should feel a stretch in your hip. Repeat on the other side and reap the benefits of loose hips after sitting for long periods of time. This also improves your posture and stride.
Cat-Cow Stretch
This gentle stretch is common in yoga and increases spinal flexibility. It’s a great warm-up before a workout or other physical activity. Start on your hands and knees with a flat back. Look upwards and drop your belly. After a few seconds, slowly look down, tuck your chin, and arch your back.
Child’s Pose
Child’s pose provides a gentle full body stretch that aids in recovery and relaxation. Start by positioning yourself on your hands and knees. Then, shift your weight back so your hips move back towards your heels. Lower your chest to the floor and let your forehead rest on the ground. Breathe deeply for several seconds.
Shoulder Stretch (Cross-Body)
Improve upper body mobility and reduce tension with this simple shoulder stretch. Extend one arm across your body at shoulder height. Use your other hand to hug your arm into your body. Keep your body still and don’t move your torso while stretching.
Best Exercises to Increase Flexibility
There are tried and true exercises that increase flexibility. This includes dynamic lunges, which help improve overall strength, mobility, and flexibility. Deep squats help improve movement, reduce soreness, and improve physical ability.
Yoga flows are a great way to start the day. They help center your mind as well as your body. You can use controlled mobility drills to improve your natural movement patterns, making your movements easier and more comfortable.
How to Increase Back Flexibility
Incorporate spinal mobility into your stretching routine using movements like cat-cow and bridges. You can strengthen your supporting muscles when working on your back, like your core and glutes. We recommend you avoid sitting for long periods of time without movement.
How to Increase Hamstring Flexibility
After a workout, stretch your muscles to improve hamstring flexibility. This is when your muscles are warm. Use slow, controlled holds and avoid bouncing or overstretching your body.
How Long Should You Hold a Stretch?
The time frame for stretching will vary depending on how advanced you are. Beginners should hold stretches for 15 to 30 seconds. Intermediate stretchers benefit from 30- to 60-second stretches. Always repeat each stretch two to four times per muscle group.
Sample Daily Flexibility Routine
Start your session with a light five-minute warmup. Then, spend 10 minutes doing dynamic stretches, followed by another 10 minutes of static stretches. Finish your routine with a five-minute breathing cooldown.
Common Mistakes to Avoid
Stretching cold muscles can lead to injuries. This forces flexibility too quickly. Also, an inconsistent routine doesn’t lead to results. Never ignore your body if it’s in pain or feels uncomfortable. It’s important to listen to your body and adjust accordingly.
FAQs
How long does it take to improve flexibility?
Most people see noticeable improvements in their flexibility within 2 to 4 weeks of consistent stretching.
Can you increase flexibility every day?
Stretching daily is safe if done properly and without overexertion.
Is it better to stretch in the morning or evening?
Evening sessions have the potential to allow deeper stretches due to warmer muscles. However, stretch at a time that works for you.
What is the fastest way to increase flexibility?
Focus on consistency, proper technique, and combining dynamic and static stretching for fast results.
Looking to add some motivation to your flexibility and workout routine? Contact Iron Orr, San Diego’s top personal training service, today!
