Not all of us are born with the inherent ability to flex easily, and some of us may never be able to, no matter how hard we work at it. But even if you are not naturally flexible, you can increase your chance of being flexible and increase your range of motion.
Each person is born with a variable capacity to be flexible. I like to say that you know how flexible you are when at recess you could put your hands on the ground while others couldn't even touch their toes.
In fact, flexibility has a lot to do with things like age and genetics. Still, experts agree that we all have leeway when it comes to how much we can stretch, and getting better can pay off big.
What are the benefits of flexibility?
Being able to contort into different positions makes for a great party trick, but increasing flexibility also has a lot of benefits in real life. Loose, flexible muscles improve your range of motion, making everyday tasks easier, from reaching for tall objects, bending down to pick up a shopping bag, or sitting comfortably on the floor while you play with your child.
And the easier and more comfortable you feel when moving, the more likely you are to keep doing it. When the movement becomes less painful, you will move more often. That increases strength and flexibility even more and reduces pain. It is a beneficial cycle.
There is a lot of evidence showing that flexibility can reduce the risk of injuries such as muscle tears. Additionally, poor flexibility can be a contributing factor to low back pain, so by improving your range of motion, you can build stronger quadriceps, hamstrings, and abdominal muscles to prevent chronic pain.
8 ways to be more flexible
If you assumed that making your muscles more elastic involves a lot of stretching, you're right. But that's not the only thing you can do to get in shape. These are some of the everyday habits that, over time, can help you become more elastic.
Move more
The more time you spend sitting, the less flexible you will be. The simple act of movement keeps our muscles and joints more flexible and lubricates the joint capsules to facilitate range of motion. This is why sitting for long periods, such as at a desk or in a car, leaves you stiff.
In other words, you will relax more just by sitting less. Try to get at least 150 minutes of moderate aerobic exercise, or 75 minutes of vigorous aerobic exercise, each week, as recommended by the World Health Organization.
Remember to also do resistance exercises. Although strength training movements used to be considered flexibility killers, a September 2017 study in the International Journal of Exercise Science shows that resistance exercises actually play a role in stretching muscles and helping them become more flexible.
Stretch only when your muscles are warm
Remember that tip about always stretching before exercising? Well it's wrong. Trying to stretch cold muscles will not improve your flexibility, and could lead to injury.
If you like the idea of stretching near the beginning of a workout, it's best to do dynamic stretches and spend five to 10 minutes warming up to increase the flow of blood and oxygen to the muscles you are about to work. Try walking briskly while swinging your arms in big circles before a cardio session, for example.
The warmer muscles that become engorged with increased blood circulation are better able to stretch. Think of other things that may stretch better when hot rather than cold, like candy.
Static stretching, in which you hold postures without moving for a longer period of time, is ideal for a cool down because it allows your muscles to relax and lengthen and signals your body to relax.
Keep your stretches short
You'll get the most benefits by keeping your stretches static for shorter periods: 15 to 30 seconds and repeating 2 to 4 rounds, according to a February 2012 study in the International Journal of Sports Physical Therapy.
Also, resist the urge to bounce while holding a stretch, as it can tighten your muscles and increase your risk of injury.
Lastly, don't hold your breath – inhale deeply and exhale slowly as you move into the stretch. While holding the position, keep breathing normally.
Try the foam roller
If you have time, consider spending a few minutes with a foam roller before starting your stretches. Heating with a foam roller for a few minutes makes your muscles more flexible and warm, helping you get more out of your stretch.
Experts are still learning how the foam roller helps with flexibility, exactly. But it is believed that the continuous pressure of the roller signals the muscles to become less tense.
Make flexibility exercises part of your exercise routine
Activities dedicated to flexibility, such as yoga or tai chi, can further combat stiffness and improve your range of motion. These activities involve holding positions for long periods, giving the muscles and joints time to lengthen smoothly and gradually.
If you can, try three 30-minute stretching or flexibility sessions per week.
Try using an elastic band
If you can't achieve a full stretch on your own, a rubber band can help you go a little deeper. They act as extensions of your arms. You can achieve a deeper stretch for your hamstrings, for example, by lying on your back, wrapping the elastic band around your ankle, and pulling the leg toward you.
The key is to move slowly so your body has time to adjust to the position. Make sure to maintain constant tension, as pulling the band or suddenly releasing it could put you at risk of injury.
Try hard, but not too hard
Stretching to the point of mild tension will stimulate your muscles to adapt, helping you to become more and more flexible over time. But resist the urge to force yourself into a position that is really uncomfortable, as you could end up hurt.
You should be able to relax your body, fake a smile, and breathe normal. If the stretch is so intense that your entire body is tense, it is probably too much. Sharp or stabbing pain is also an obvious red flag.
Don't be afraid to get help
If you're not sure where to start with flexibility exercises, a personal trainer can offer guidance on the types of stretches to do, especially if you have a specific goal you're trying to achieve. Also, you can review if you are using good technique.
