9 Amazing Benefits of Flexibility for Lifelong Strength & Agility

Imagine tying your shoes and suddenly realizing that your body can no longer do such a simple task. While this scenario may sound extreme, it’s not outlandish. If we don’t keep our bodies flexible as we age, we can lose the ability to perform daily tasks that require mobility, strength, and coordination. Incorporating flexibility exercises into your routine can improve your range of motion, reduce stiffness, and enhance overall mobility. The benefits of flexibility can help avoid this scenario and keep us thriving as we age. Flexibility training helps people maintain the agility, strength, and mobility required for everyday tasks to continue to live an independent and active lifestyle. This article will examine the benefits of flexibility and how they can help you keep your body functioning well at any age.

One helpful tool for improving flexibility and mobility is Pliability's mobility app. This easy-to-use resource provides tailored routines to help you achieve your goals so you can stay active and avoid the pains and injuries of an inflexible body.

What is Flexibility Training?

Flexibility training is a structured approach to improving the range of motion in muscles and joints. It includes stretching, mobility exercises, and sometimes techniques like PNF or proprioceptive neuromuscular facilitation. Regular physical activity is essential for overall metabolic health. 

Diverse Paths to Fitness

Whether your goal is to build muscle, improve cardiovascular health, or lose weight, there are many ways to get moving. Activities like weight training, hiking, tennis, or cycling may come to mind when you think of exercise. But there are many ways to move your body that don't even require leaving your house. 

The Power of Flexibility

One of those activities is flexibility training. There are many ways to improve your flexibility and joint range, which have various health benefits. Even just the benefits of your daily living, such as making tasks like bending, reaching, and lifting easier, are enough of a reason to make it a part of your routine. 

Meet the Range of Motion: Flexibility Training Defined

Flexibility training is an exercise that increases the range of motion of a particular group of muscles, connective tissues, soft tissues, and joints. It isn't necessarily a standalone exercise; it can be incorporated into various workouts. It's considered a low-intensity exercise. If you've ever done yoga or pilates, you may have already experienced this major muscle or focused stretching. 

Mind-Body Connection & Beyond

This type of physical fitness training takes stretching further by encouraging you to focus on the mind-muscle connection and perform specific movements that can have various benefits, including improving your range of movement. Other activities, such as warm-ups and cool-downs before or after a workout, can improve flexibility through stretching. 

Nevertheless, these stretches may be more beneficial in reducing the risk of injury or soreness after intense exercise.

Flexibility Training: Types of Stretching

Several different types of stretching can help improve flexibility. The main categories are active or static stretching, passive stretching, dynamic stretching, and proprioceptive neuromuscular facilitation (PNF) stretching. 

Static Stretching

Static stretching involves holding a muscle stretched for some time (10 to 30 seconds). It is one of the most common forms of stretching used by sports medicine to retrain muscles and maximize freedom of movement. Some common static stretches include:
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• Hamstring and glute stretch
• Hip flexor stretch
• Calf stretch
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Upper body stretches can consist of the shoulder stretch and tricep stretch.

Dynamic Flexibility Stretching

Dynamic flexibility stretches are movement-based and use a full range of motion to release stiffness without holding the stretch before a workout or activity. Dynamic stretches include lunging with a twist and high kicks. These are often used as a warm-up in sports such as running. 

Some research has demonstrated an improvement in endurance among runners who incorporate dynamic stretching into their routines. 

Passive Stretching

Passive stretches usually require equipment, such as a band or rope, to intensify them. These are typically held longer to release the muscle fully. Passive stretches, such as the lying knee-to-chest stretch or child's pose, can help increase flexibility. They're also linked to improved range of motion and reduced muscle soreness after sitting for long periods. 

Stretching for Posture, Strength, and Relief

These stretches aid in correcting posture and alleviating lower back strain caused by everyday life tasks. They also double-duty as part of strength exercises when resistance bands are used. While these stretches may appear similar to dynamic stretches, they're typically done for a more extended period without movement.

PNF Stretching

Proprioceptive neuromuscular facilitation, or PNF stretching, increases your range of motion by stretching and contracting the stretched muscle. This stretch is usually held for three to ten seconds and can also be beneficial after a workout. The partner quad and calf stretch are examples of common PNF stretches. 

In addition to dynamic stretching routines, these techniques have proven beneficial in sports like running, enhancing performance by boosting muscular strength and range of motion. 

Ballistic Stretching

Ballistic stretching involves using momentum to stretch your muscles beyond their normal range. It's generally not recommended for stretching beginners as it can cause injury. Studies have shown that ballistic stretching can improve muscle range of motion. 

It can also increase blood circulation and give a short burst of energy, which can help with performances that require sudden bursts of movement. 

Related Reading

• Why Is Flexibility Important
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• Can Anyone Become Flexible
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• Increase Back Flexibility
• How Long Does It Take to Get Flexible
• Which Activity Is a Type of Flexibility Exercise?
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9 Amazing Benefits of Flexibility

1. Flexibility Training Increases Physical Activity

Flexibility training is a type of exercise. So, like cardio or weight training, it helps to increase daily physical activity. Even though it’s a low-impact workout, improved flexibility can make you feel more comfortable moving about and completing everyday tasks. This can contribute to better overall health and more calories burned, helping with weight loss. 

Flexibility's Mental Edge

Exercise also has acute effects on mental health and can boost your mood. Flexibility training can feel meditative as it requires focus on the mind-muscle connection. It can also increase mindfulness rand educe stress and even anxiety. You can even incorporate flexibility training into other workouts, such as:
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• Resistance training
• Yoga
• Post-workout cool-down
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2. Flexibility Training Reduces Chance of Muscle Imbalances

Low flexibility can be an important factor in muscle imbalances, which occur when one (or a group of) muscles is weaker than others. In a study on elite fencing athletes, for example, a training plan with active and passive stretching exercises improved lower limb imbalances. 

Flexibility for Performance and Potential Growth

Specific movements in fencing and other sports require some degree of lower body flexibility. A training plan that incorporates focused stretching may be one way to improve your range of motion in tighter areas. Other research suggests that stretching (when done with enough tension) can even elicit muscle hypertrophy (aka increasing muscle size/mass) in some individuals. 

Nevertheless, more research is needed to confirm this link. If you notice imbalances in a specific area, try stretching exercises we mentioned earlier to loosen up that muscle group.

3. Flexibility Training Can Help Regulate Blood Sugar Levels

Exercise has long been observed to help improve metabolic health and support healthier glucose levels, and using a CGM for fitness can be a helpful tool to gauge this. What you might be surprised to know, nonetheless, is that stretching for 20 minutes a day may also help regulate glucose responses in some individuals. 

A small study in people with type 2 diabetes found that daily passive stretching led to lower blood glucose levels. Though the small study showed promising results for helping control postprandial blood sugar spikes in this group. More research may be needed to determine if regular stretching can support normal blood sugar levels in groups without diabetes.

4. Flexibility Training Can Improve Back Pain

Certain static stretches have been found to improve lower back pain in some individuals. One study found that regular stretching using a load on the tensor fascia lata muscle was linked to enhanced low-back pain symptoms. Another study found that increasing an individual’s range of motion through lumbar flexibility exercises may reduce back pain. 

Promising, Yet More Research Needed

More research may be needed to confirm this treatment’s effectiveness. While these studies have limitations due to their size, their results indicate that regular static stretching may benefit pain reduction. If you experience back pain, you may want to consider implementing a stretching routine.

5. Flexibility Training Supports Healthy Posture and Balance

Flexibility training and stretching may also help improve poor posture. A study conducted on older, inactive individuals found that participating in a training program improved posture and quality of movement in those who were studied. 

Flexibility's Impact on Pain, Posture, and Balance

In another study, students with poor posture and musculoskeletal pain were found to have enhanced pain symptoms after following an exercise program that included stretching and flexibility exercises. These subjects also saw improvements in their posture. Some research has also shown that regularly practicing yoga can be beneficial, leading to better overall balance. 

Flexibility for Seniors: Balance and Fall Prevention

In older individuals, improved flexibility and more excellent range of motion can also result in better balance and less risk of falling. If you struggle with poor balance and posture, working with a personal trainer or physical therapist to create an individualized stretching and flexibility training plan may be helpful.

6. Flexibility Training Can Help with Soreness and Tight Muscles

Tight muscles can create discomfort, cause pain, and lead to soreness. Luckily, the benefits of flexibility training can be seen in every muscle group. While research on stretching and improved soreness is sometimes debated, some studies have shown small but statistically significant evidence indicating that it may help reduce soreness. 

Often, people add foam rolling or use a lacrosse ball to work through tight areas. If you experience muscle soreness, incorporating a little stretch into your daily routine may be helpful.

7. Flexibility Training Can Improve Athletic Performance

Researchers sometimes debate the link between increased athletic performance and stretching. Nevertheless, stretching (as well as improving balance through specific exercises) has led to better performance for activities such as yoga and pilates. Stretching regularly may also be beneficial for injury prevention. 

Injury Prevention and Performance Enhancement

One study even found that flexibility and range of motion could help predict which sprinters are at higher risk for sustaining hamstring injuries. Research has also shown that including dynamic stretches in a warm-up routine can improve running economy (measuring oxygen consumption in the body to measure endurance performance) in endurance runners. 

It’s important to note that pre-workout static stretching may hinder the performance of activities such as weight lifting by temporarily reducing muscle strength.

8. Flexibility Training Improves Mobility

The human range of motion decreases naturally as we age. Your joints and ligaments become firmer, and muscles lose flexibility over time. Regular flexibility training helps improve mobility and slow down the effect of aging on your range of motion. Many experts recommend joint mobility exercises that can help improve function. 

Stretchologists can help you complete the exercises to improve your range of motion with each stretch. With time, it gets easier to perform deeper stretches with your joints and muscles feeling less tense.

9. Flexibility Training Promotes a Positive State of Mind

Regularly engaging in poses that stretch and open up your body can bring about feelings of relaxation. The physical benefits can extend to a relaxed state of mind. You may find it easier to unwind once your body feels better.

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Related Reading

• Why Is It Important for Athletes to Be Flexible
• Flexibility Sports Examples
• How Many Days Per Week Can You Perform Flexibility Exercises?
• How to Become Flexible if You Are Very Stiff
• Flexibility Exercises for Kids
• Flexibility Exercises at Home
• How Can Flexibility Training Reduce the Risk of Back Pain?
• Flexibility Exercises for Beginners
• How Frequently Should Flexibility Exercises Be Performed for Best Results?
• Flexibility Workout Plan
• Types of Flexibility Exercises
• Back Stretches for Flexibility
• Strength and Flexibility Training
• Exercises for Lower Back Pain
• How to Stretch Quads
• Morning Stretch
• Best Quad Stretches
• At What Average Age Does Flexibility Start to Diminish for Most People?
• IT Band Stretches
• IT Band Stretch
• IT Band Exercises
• Inner Thigh Stretches
  
• Cool Down Stretches
• Standing Quad Stretch

What Causes Us to Lose Flexibility?

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Flexibility decreases with age, but lifestyle factors also influence it. As we age, our lifestyles change, affecting how much we use our flexibility. 

‍“I don’t know if it’s the aging or the amount of work that we do sitting behind a computer that’s creating a lot of that tightness,” exercise physiologist Katie Lawton, MEd, poses. Losing flexibility over time can happen for many reasons, including:
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• Sitting for long periods
• Aging
• Injury
• Inactivity
• Stress
• Genetics
• Medical conditions
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“Sitting for long periods of time actually shortens up a lot of those muscles,” she adds. This can affect the flexibility of our hips, hamstrings, and even our mid-back or chest muscles. 

Flexibility Exercises: Getting Started

Depending on how tight you’re feeling, Lawton recommends doing some stretching or flexibility training twice a day if possible. And this doesn’t have to be a huge part of your day either. Work it in wherever you can and try to stick to it. “Consistency is the big piece here,” Lawton highlights.

Simple Stretches for Increased Flexibility

Here are some stretches to get you started. Practice these poses as often as possible to increase flexibility. They can be done as part of a workout routine or independently at any time throughout the day. Ensure your body is adequately warmed up before doing any of these exercises. Do the following exercises at least 4 times per week for 10–20 minutes.

1. Downward-Facing Dog (Adho Mukha Svanasana)

Muscles worked:
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• Hamstrings  
• Gluteus maximus  
• Deltoids
• Triceps
• Quadriceps 
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To do this:
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• Come onto all fours with your hands under your wrists and your knees under your hips.
• Press into your hands as you tuck your toes under and lift your knees, keeping your heels lifted.
• Extend through your spine and lift your sitting bones up toward the ceiling.
• Bend your knees slightly and press into all of the parts of your hands.
• Bring your head in line with your upper arms or relax your neck and tuck your chin into your chest.
• Focus on stretching and strengthening your body.
• Hold this pose for up to a minute at a time.
• Do the pose 3–5 times after a short rest or in between other poses.

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2. Sun Salutations (Surya Namaskar)

You can alternate the speed at which you do Sun Salutations. Doing Sun Salutations slowly will help you to increase your flexibility, while doing them at a medium pace will help tone your muscles. Muscles worked:  
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• Spinal extensors
• Trapezius
• Abdominals
• Quadriceps
• Hamstrings 
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To do this:
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• Bring your hands together in prayer pose at the front of your chest.
• Inhale as you lift up your arms and bend back slightly.
• Exhale and hinge at the hips. Fold forward until your hands are touching the ground.
• Inhale to bring your right leg back to a low lunge.
• Inhale to bring your left foot back into Plank.
• Exhale to lower your knees, chest, and chin to the floor.
• Inhale as you lift your chest up into Cobra.
• Exhale to press into Downward-Facing Dog.
• Inhale to bring your right leg forward.
• Exhale to step your left foot forward into a standing forward bend.
• Inhale to lift up your arms and bend back slightly.
• Exhale and return your hands to Prayer Pose.
• Do 5–10 Sun Salutations.

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3. Triangle Pose (Trikonasana)

Muscles worked:  
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• Latissimus dorsi
• Internal oblique
• Gluteus maximus and medius
• Hamstrings
• Quadriceps 
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To do this:
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• Bring your feet apart so they’re wider than your hips with your right toes turned to the right and your left toes slightly turned to the right.
• Lift your arms so they’re parallel to the floor with your palms facing down.
• Hinge at the right hip to extend forward, reaching out through your right fingertips.
• Then, lower your right hand to your leg, a block, or the floor.
• Extend your left arm up toward the ceiling with your palm facing away from your body.
• Turn your gaze to look in any direction.
• Hold this pose for 30 seconds.
• Do the opposite side.
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4. Intense Side Stretch Pose (Parsvottanasana)

‍Muscles worked:  
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• Erector spinal
• Pelvic muscles
• Quadriceps
• Hamstrings
    

‍To do this:
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• Stand with your right foot in front facing forward and your left foot slightly back and at an angle.
• The right heel should align with the left heel, and your feet should be about 4 feet apart.
• Bring your hands to your hips and make sure your hips are facing forward.
• Slowly exhale to hinge at the hips to bring your torso forward on the right side, stopping when it’s parallel to the floor.
• Then, allow your torso to fold forward as you place your fingertips on the floor or on blocks on either side of your right foot.
• Drop your head down and tuck your chin into your chest.
• Press firmly into both feet and focus on dropping your left hip and torso down.
• Hold this pose for 30 seconds.
• Do the opposite side.
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5. Two-knee Spinal Twist  

Muscles worked:  
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• Erector spinal
• Rectus abdominis
• Trapezius
• Pectoralis major 
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To do this:
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• Lie on your back and bring your knees to your chest.
• Extend your arms to the side with your palms facing down.
• Slowly drop your legs down to the left side, keeping your knees together.
• You can use a cushion under your knees or in between your knees.
• Your gaze may be in any direction. 
• Breathe deeply and focus on letting go of tension.
• Hold this pose for 3–5 minutes.
• Do the opposite side.
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6. Extended Puppy Pose  Muscles worked: 
 

• Deltoids
• Trapezius
• Erector spinae
• Triceps 
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To do this:
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• Come onto all fours in a tabletop position.
• Bring your hands forward slightly and come onto your toes with your heels lifted.
• Sink your buttocks halfway down toward your heels.
• Keep your arms active and your elbows lifted.
• Place your forehead on the floor or a blanket.
• Hold this pose for 3–5 minutes.
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Related Reading

• Leg Flexibility Exercises
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• Flexibility Workout
• Flexibility Routine
• Best Stretches for Flexibility
• Best Flexibility Apps
• StretchIt vs Pliability
• Bend vs Stretchit
• Bend App Alternative
  
• Band Stretches
• Side Stretches
• Stretches for Sore Legs

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