Are Women More Flexible Than Men and Can Men Catch Up?

When you watch a yoga class, the women seem to be more flexible than the men. While this isn’t always the case, studies show that women are generally more flexible than men. This difference in flexibility is particularly evident in the movements of yoga and gymnastics. The greater range of motion observed in female participants may enhance performance and decrease injury risk in both activities. As such, you may wonder: Are women more flexible than men? What causes the differences? And what can men do to improve their own flexibility? In this article, we'll answer these questions and more.  We’ll also provide actionable tips to help men safely improve flexibility and stretch like a pro.

Pliability’s mobility app can help men improve their flexibility with targeted training routines. With Pliability, you can find routines to help you reach your goals, whether that’s enhancing flexibility for performance or injury rehabilitation.

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Are Women More Flexible Than Men?

Research suggests women are more flexible than men due to hormonal differences, muscle mass, and joint structure. Hormones such as estrogen promote flexibility by improving the quality of connective tissues. Women naturally have less muscle mass than men, which may allow for more pliable and adaptable performance. 

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Flexibility and Performance

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Less muscle may also promote a higher ratio of type I (slow-twitch) muscle fibers, which are more resistant to fatigue and improve performance in flexibility-based activities. Studies show that these differences can help female athletes excel in sports and activities that require body control and flexibility, such as gymnastics and yoga.

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Challenging Athletic Stereotypes

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The traditional belief is that men are athletically superior but less flexible than women. To help validate the truth in this statement, various studies have been conducted. Surprisingly, numerous studies acknowledge that women are more adaptable than men. 

Let us take a deeper look at these studies and their justifications behind their inferences:

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Study 1

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The first study was conducted by Medical News Today. It examined the sex differences in both genders in the body’s response to aerobic fitness. The primary focus was on how sex impacts the body’s ability to process oxygen once both genders start exercising.

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Aerobic Fitness and Flexibility

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The study found that women’s bodies processed oxygen more efficiently than men's after they began exercising. These researchers demonstrate that women exhibit superior aerobic fitness, suggesting that they are naturally more fit than men. This might explain why they are also naturally more flexible than men.

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Study 2

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The second study also indicated that women are more flexible than men due to their high stretch tolerance. In this study, researchers investigated musculotendinous stiffness (MTS) and ankle joint range of motion (ROM) in men and women after an acute session of passive stretching.

They discovered that MTS was higher in men, which explained why few men participated in the pre- and post-stretching programs. Similarly, they found that women who passively stretched their calf muscles had increased stretch tolerance beyond that of men, i.e, better flexibility.

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Study 3

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Arguably, men are less flexible than women because they tend to prioritize other training programs, such as weightlifting. A WebMD expert acknowledges that this is the case, noting that women are generally more flexible due to the nature of their bodies.

According to this expert, women tend to be less muscular than men, leading them to incorporate exercises such as stretching into their workouts. In contrast, men tend to have more muscle, which allows them to bulk up more easily than women.

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The Male Workout Bias

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As a result, men tend to opt for exercises that focus on increasing their muscle mass and strength rather than their flexibility. This might explain why so few men have stretching routines in their workout programs. The problem with such exercises is that they make them less pliable over time. This demonstrates their reduced flexibility compared to women.

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Study 4

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Like with the other studies, this study also confirmed that women are more flexible than men. This study aimed to investigate the effect of stretching on the flexibility of the rectus femoris in men and women.

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Viscoelastic Properties and Flexibility

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According to these researchers, there are distinct gender differences in the viscoelastic properties of a tendon that can impact flexibility. Both men and women exhibit different viscoelastic properties, meaning that stretching affects their flexibility in distinct ways.

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Viscoelasticity's Impact on Women

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The study discovered that these viscoelastic properties favored stretching in women. They significantly improved the flexibility of the rectus femoris muscle, explaining why women are generally more flexible than men in this area.

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The Scientific Consensus on Female Flexibility

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These studies collectively provide evidence that women are more flexible than men for various reasons. These range from their choice of workout programs, viscoelastic properties, stretch tolerance, and aerobic fitness.

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Related Reading

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• How Long Does It Take to Improve Flexibility
• Functional Strength Training
• Body Awareness
• Does Yoga Help With Mobility
• Why is Range of Motion Important
• What is Functional Movement
• How to Fix Tight Hamstrings

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Why Are Men Less Flexible Than Women?

Flexibility refers to the ability of muscles, tendons, and ligaments to allow joints to move through their full range of motion. Women tend to be more flexible than men, which may be due to biological differences and sociocultural influences. The term “flexibility gap” refers to the differences in flexibility between individuals of different sexes.  

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Biological Differences

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Some biological differences cause men to be bulkier and less flexible than women. Men have over 10 times the amount of testosterone that women have, leading to more cumbersome and less flexible muscles. This is because testosterone increases muscle mass by enlarging the size of muscle fibers and enhancing muscle protein synthesis. 

Women have higher levels of estrogen in their bodies, leading to wider hips that allow greater movement and flexibility in the pelvic region; hence, they sit in cross-legged positions more easily.  

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Gender Difference

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There is also a distinct gender difference within the human body. In general, women are typically more naturally flexible than men, partly due to the genetic and biological makeup of their connective tissues. 

Oestrogen receptors are known to be present in fibroblasts of tendons and ligaments and are believed to have a stimulating effect on fibroblast proliferation and collagen synthesis. This allows women to have increased flexibility over men.  

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Pelvic Anatomy

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A previous study suggests that Females are more flexible than males due to anatomical and Physiological Differences between the sexes. According to Micheal J Alter, Author of The Science of Flexibility, the pelvic area allows women to have a greater range of motion than men. 

“Man’s pelvic bones are generally heavier and rougher the cavity is less spacious, and the pubic arch and sacrum are narrower and the acetabula are closer together than women’s. Women have broader and shallower hips than men, this shallowness of the female pelvis permits a greater degree of joint range of motion than man,” said M. Alter.  

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Elbow Hyperextension

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Micheal described that “Women usually have a greater range of extension in the elbow. This hyperextension ability is sometimes linked to olecranon”. At the bottom of the back of the humerus is a notch, called the olecranon fossa. At the top, front of the ulna, is a knob of bone called the olecranon, which just happens to fit into the fossa of the humerus. It’s got a little hook on it. 

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Anatomical Limits of Elbow Extension

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Elbow Hyperextension is limited by contact of the olecranon process of the ulna with the olecranon fossa of the humerus. When you reach the limit of maximum ROM, you may experience compression, where the two bones are pressed against each other, and tension, where the muscles and joint capsules are under stress. 

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Structural Variations and Hyperextension

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That disrupts the hyperextension ability of the elbow. If an olecranon is small or the groove is deep, you’ll be able to move it 180 degrees. People who can hyperextend their elbows can do so simply because their bones have a different structure. The ability of Hyperextension in women is simply due to the shorter upper curve of the olecranon process of the elbow than in men. 

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Muscle Mass

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Stiffness is correlated to muscle mass and thickness. Women have less resistance to stretch than men, which is a result of their lower muscle mass. According to M. Alter, each type of tissue plays a specific role in joint stiffness: 

“The joint capsule and ligaments are the most important factors, accounting for 47 percent of the stiffness, followed by the muscle’s fascia (41 percent), the tendons (10 percent), and skin (2 percent).” 

He said that “the efforts to increase flexibility should be directed at the muscle’s fascia rather than tendons and ligaments because it has the most elastic tissue, and tendons & ligaments are less stretchy and don’t support prolonged stretching movement.  

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Relaxin Hormone

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Relaxin is the hormone that plays an integral part in increasing laxity (looseness) in ligaments during pregnancy. In females, it is secreted in the blood circulation by the corpus luteum in the ovary. During pregnancy, it is also released from the placenta. 

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Gender-Specific Role

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In men, relaxin is secreted from the prostate gland and can be found in the semen, but is not generally found in the blood circulation. The role of relaxin can be understood better during the female menstrual cycle and pregnancy, whereas relaxin in men is not yet completely clear. Nevertheless, there is evidence that it may increase the movement of sperm cells in the semen. 

The relaxin hormone is lauded for its function in pregnancy, parturition, and other aspects of female reproduction. At the same time, the role of relaxin in males is still debated.  

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Spine Structure

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With the great responsibility of nature to be a mother, pregnancy presents immense challenges for the female body. The body naturally adapts to certain changes to provide a comfortable environment for the fetus inside the womb. This includes several changes in hormones, thoughts, frequent mood swings, as well as alterations in body posture and joint stability.

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Anatomical Differences in Spinal Curvature

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According to the study, 19% of women, when standing, lean back and increase the curvature of their spine by 60 percent. Due to this degree of flexibility, the curvature occurs in the lower spine, or lumbar region, over three vertebrae in women, compared with only two in men. 

The change in posture provides an enhanced curvature and bolstering of the lower spine to maintain the activities during pregnancy.

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Related Reading

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• Flexibility Gymnastics
• What is Passive Stretching
• How Does Flexibility Work
• How to Get a Crook Out Your Neck
• What is the Impact of Age on Flexibility
• Loss of Mobility

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Can Men Improve Their Flexibility?

Of course, they can! The only way they can boost their flexibility is by stretching regularly. Nevertheless, they must focus on stretching routines that improve flexibility. Here are some suggested stretches for flexibility that men can try out: 

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The Child’s Pose

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Medical News Today recognizes this pose as one of the best yoga poses for individuals with limited flexibility. It actively stretches and improves the flexibility of your lower back. Here is how you achieve this pose: 

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• Start on all fours with your hands directly placed underneath your shoulders. Ensure that your knees are positioned slightly wider than your hips.
• Slowly sit back on your legs while stretching your arms forward. Try to rest your forehead on the floor gently.
• Lengthen your spine as far as you can or to the point of comfort. Do not overstretch it as it may result in back injuries or aches.
• Hold this position for 20 seconds, then release and repeat. 

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The Bridge Pose

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The following pose works out or stretches your gluteus maximus muscles. These are located at the back of your thighs underneath your hips. Use the following steps to do the Bridge Pose: 

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• Lie on your back and bend your knees. Keep your hands by your sides and feet hip-width apart.
• Push into your feet, activate your glutes, and slowly start lifting your lower back off the floor. Align your hips with your knees and shoulders.
• Remember to keep your arms by your sides and pressed on the floor throughout the movement. Feel free to use them for stability.
• Clench your glutes and hold this pose for about 15 seconds.
• Slowly lower your body to the floor.
• Repeat at least five times. 

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The Standing Hamstring Stretch

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As the name implies, this stretch helps improve flexibility in your leg muscles, primarily in your hamstrings. To perform this stretch, do the following:

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• Start in a standing position in front of a sturdy object such as a bench, step, or chair.
• Stretch your right leg and place it on the step, block, or bench.
• Bend slightly using your left knee, but not beyond your toes. Make sure you stretch to the point of comfort or until you feel a gentle stretch at the back of your right thigh.
• Bend slightly forward from your hips to stretch further.
• Remember to move evenly and slowly without bouncing back and forth.
• Hold this position for 20 to 30 seconds.
• Repeat and switch sides. 

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Lying Knee-To-Chest Stretch

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Doing the lying knee-to-chest stretch can also lengthen and improve flexibility in your lower back muscles. It also stretches your quads, hamstrings, and hip flexors (6). Here is a guide on how to stretch using this exercise: 

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• Lie flat on your back with your arms resting by your sides and on the floor.
• Gently pull one of your knees towards your chest. Do not arch your back or lift your head to see how far you are stretching. Keep your back and head on the floor throughout the movement.
• Try to bring it as close as you can to your chest or until you feel a stretch in your lower back. 
• If you have back problems, make sure to bend your other leg.
• Hold this position for at least fifteen seconds.
• Release and repeat on the other leg. 

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Cobra Stretch

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You can also use this yoga pose to improve flexibility. It stretches your abdominal and back muscles. To perform it, follow these steps: 

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• Lie on your belly with your head facing forward and hands by your sides.
• Ensure your legs are fully extended behind you.
• Bring your arms to your sides, next to your body, and directly under your shoulders.
• Use them for support to lift your upper body from the floor. Ensure you are facing directly ahead and that your toes are pointed outward. Similarly, ensure your arms are stretched out, not locked or bent at the elbows.
• Remember to breathe out as you lift your chest and upper body. Let your hips push into the floor.
• Hold this position for about fifteen to thirty seconds.
• Release and return to the starting position.
• Repeat. 

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The Rules of Improving Flexibility

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Rather than taking a haphazard approach to improving your flexibility, follow the guidelines below to achieve new ranges of motion and prevent poor posture.

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1. Dynamic Warm-up Prior to Working Out

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The days of long holds on stretches before exercise is essentially over. Research continually demonstrates that static stretching isn't as beneficial prior to working out as dynamic stretching. Before starting your lifting or cardio session, go through some bodyweight movements like:

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• Squats
• Lunges
• Push-ups
• Side lunges
• Jumping jacks

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Perform three sets of each movement for 20-30 reps to warm up your entire body. This type of warm-up should leave you in a light sweat, ready to tackle your workout. 

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2. Follow a Workout With Light Static Stretching

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Dying to hold some stretching positions? Throw some traditional static holds in post-exercise. Along with any muscles targeted during the workout, also focus on the chest, lats, and hip flexors, as they tend to be tight in most individuals due to poor daily posture. 

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3. Prioritize Full Range of Motion

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Although partial ranges of motion can be used in workouts to build insane amounts of strength, make an effort to perform each exercise through a full range of motion to reap significant flexibility benefits. Going to full depth on squats, for example, helps to build hip flexibility. 

Work at full ranges of motion with lighter weights when learning new moves before loading up a bar and dropping into a heavy working set. 

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4. Incorporate Massage 

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Stretching and training with full range of motion can work wonders with improving flexibility. Still, massage adds an extra benefit of helping to break up knots in muscles and tissues that restrict movement. 

Foam rolling before a workout can help prepare the body for movement, whereas a post-workout roll-out can help flush away waste products from exercise and aid in quicker recovery for your next session. Focus on targeting the main muscles, such as the:

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• Calves
• Quads
• IT bands
• Upper back
• Lats 

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Work with a skilled massage therapist a few times a month to complement your flexibility routine and get some extra relief. 

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5. Take Time to Relax 

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Stress causes your body to tighten up into one massive ball of knots. Combine the everyday stress from work and family with a bunch of hard sessions in the gym a week, and you're looking at a recipe for disaster. Make time for a relaxing activity a few times a week to help you unwind. Great examples include:

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• Walking
• Light yoga
• Massage

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Nevertheless, it could be as simple as heading out on a short walk to unwind from your day. Taking time to de-stress will help to relax your body and prevent muscles from tensing up and restricting movement. 

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6. Learn to Breathe Properly 

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The typical lifter uses their rib cage excessively to breathe, which doesn't engage the diaphragm optimally. Instead, focus on belly breaths where the belly button moves in and out with each breath. Spend five minutes a day working on improving breathing for a more relaxed and stress-free posture. 

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7. Stay Hydrated 

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Water makes up a significant portion of our muscle composition. For our muscles to respond optimally to flexibility training, they must be functioning optimally. That includes proper hydration. Many individuals are walking around in a state of chronic dehydration. 

Focus on consuming more water, especially during and after hard exercise sessions to keep your muscles working optimally and steer clear of performance declines due to dehydration.

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Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform

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Pliability offers a fresh take on yoga, tailored for performance-oriented individuals and athletes. The app features a vast library of high-quality videos designed to:

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• Improve flexibility
• Aid recovery
• Reduce pain
• Enhance range of motion

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Optimizing Health with Custom Mobility

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Pliability provides daily updated custom mobility programs for those interested in optimizing their health and fitness. It also includes a unique body-scanning feature to pinpoint mobility issues. If you're feeling limited by pain or ability to move, Pliability aims to complement your existing fitness routine and help you move better. 

Sign up today to get seven days absolutely for free, on iPhone, iPad, Android, or on our website to improve flexibility, aid recovery, reduce pain, and enhance range of motion with our mobility app.

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Related Reading

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• Why Does Stretching Hurt
• Flexibility Goals Examples
• Proprioception Exercises
• Neck Mobility Exercises
• Dynamic Movement
• What is Static Exercise
• Hip Opening Yoga Poses
• Yoga Poses for Flexibility

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