How to Gradually Become More Flexible
Stretches, Poses, and Tools for Stiff Body PartsMedically reviewed by Amy Kwan, PTMedically reviewed by Amy Kwan, PTStretching has many benefits, but becoming more flexible cannot be accomplished overnight. It requires daily stretching because the muscles can slowly build up their flexibility over time. While you may notice progress by the fourth week of daily stretching, it can take months to reach your overall goals.
Photo composite by Mira Norian for Verywell Health; Getty Images
Stretches to Become More FlexibleChest StretchTo perform a chest stretch, you will need to:Place your fingertips lightly on the back of your head.Push your elbows backward while squeezing your upper back simultaneously.Once you feel a stretch in your chest near the underarms, you will hold it for 20 to 30 seconds.Hamstring StretchA hamstring stretch is performed by:Stand with your feet hip-width apart and your knees slightly bent.Bend forward at the hips while reaching for your toes.Hold for 45 seconds and roll your torso back up when you're done.
Don’t Overdo ItOnce you feel a stretch in the back of your thigh, that is where you should stay, even if you don’t make it very far in the bend. You will gradually be able to bend further over your leg the more you do it.
Hip Flexor StretchTo perform a hip flexor stretch, you will:Get into a lunge position with your knee bent, keeping it aligned with your ankle.Keep your torso upright and aligned with your hips.Keeping your back leg either straight or slightly bent, push your hips forward until you feel a stretch in the front of your thigh of the back leg.Hold for 20 to 30 seconds.Shoulder RollsShoulder rolls can be performed by:Lifting your shoulders towards your ears, pushing them back, and then bringing them down in a circular motion.You can do this with one shoulder at a time or with both simultaneously.Repeat the roll action up to 10 times.Toe TouchTo properly perform a toe touch, you will:Start in a right-angle position, with one leg straight to the floor and the other straight out in front of you on a chair or railing.Reach for the toes on your elevated leg, keeping your back straight.Hold for 20 to 30 seconds.Repeat up to two times on each leg.
Avoiding InjuryWhen performing these stretches, it’s important to only push yourself as far as you can feel the stretch. If you feel any pain, especially sharp pain, stop immediately.
Related: Simple Yet Effective Lower Back Stretches
Yoga Poses That Increase FlexibilityYoga is an exercise that combines both strength and flexibility to improve physical and mental well-being. Some of the best yoga poses for increased flexibility include:Extended Child's PoseTo perform this pose, you will:Lower yourself onto your hands and knees.Sit back down on your heels with your feet hip-width apart.Reach your arms forward and hold the pose.Seated Forward FoldTo do this pose:Sit with your legs extended in front of you.Reach forward with your hands toward your toes (do not strain; you will be able to reach further as you continue practicing).Cat-Cow PoseThe cat-cow pose involves movement while stretching. It’s performed by:Getting on your hands and knees on the ground, with your hands under your shoulders and your hips stacked over your knees.While inhaling, raise your neck backward to look up toward the ceiling while pushing your tailbone out behind you.While exhaling, lower your face and chin to look at the ground while curving your spine toward the ceiling and bringing your pelvis inwards.
Types of StretchesThere are two main types of stretches: dynamic and static. Static stretching has you standing in position, holding a pose or stretch, whereas dynamic stretching is done through movement. For example, a cat-cow pose stretch is dynamic, whereas a hip flexor stretch is static. Dynamic stretches are more controlled and repetitive and are often used to loosen the muscles before a workout. In contrast, static stretches are gentler and can help increase flexibility while slowing down your heart rate after exercise.
What Can You Do at Work to Improve Flexibility?Sitting at a computer in an officer in the same position for hours at a time can be detrimental to your health.If you want to improve your flexibility at work, you can do some in-office stretches in your chair or standing by your desk. Many stretches, such as the ones mentioned above, can be done in your office space.You can also use movements throughout the day to improve your flexibility, such as picking up objects while remembering to stretch. For example, if you want to stretch your hamstrings, when you pick something up, you can keep your spine, hips, and shoulders in alignment while bending at the waist and reaching for the object. You can also do some stretches while sitting at your desk, such as the chest stretch and shoulder rolls.Therapy Aids and Tools for FlexibilityThere are many aids you can use when improving your flexibility that will help you reach your goals. Foam rollers, cylindrical rollers made of soft but sturdy foam, can help increase muscle circulation while improving flexibility. Other aids include:Stretch bandsYoga strapsAn exercise or yoga ballStretching apparatus machinesStretch tools designed for specific muscles, such as a calf stretcher
Using Stretching Tools the Right WayUsing stretching tools, especially if your muscles are tight and you are just starting out, can greatly benefit you because they allow you to stretch well without pushing your body past its limits. If you opt-in for tools, it’s best to research how they work beforehand so you know what to do and how to do it to avoid injury.
Timeline to Improved FlexibilityOnce you add stretching to your routine, you can see improvement within two to four weeks, as long as you perform the stretches thrice weekly. Two to three times a week is the optimal number of stretch days to help improve flexibility. You can do more if your body allows it and you are not pushing yourself beyond your limits.Ultimately, the success of your flexibility routine will be entirely up to you and how often you stretch. If you have a specific goal, such as being able to do splits, it may take longer than someone who wants to improve their general mobility. In any case, reaching your desired flexibility could take a few months to a year.SummaryMuscle flexibility is crucial for muscle health and mobility. The earlier you add stretching to your routine, the better. To avoid injury, you should take the time to master the movements before going too hard into a stretch.You should always speak to a healthcare provider before starting any new exercise or stretching routine to ensure that you can perform the movements, especially if you have a chronic disease or are pregnant. That way, when you start your stretches, you will do them safely and correctly. Read the original article on Verywell Health.
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