Full-Body Flexibility Workout to Strengthen, Stretch & Recover

You just finished an intense workout when you suddenly feel sore and stiff. The feeling is all too familiar. You know you'll recover, but you wish it didn't take so long. A flexibility workout can help you bounce back faster to feel better and return to your routine. Incorporating flexibility exercises into your post-workout routine can alleviate muscle tension and improve overall recovery. This article will help you get started. A consistent flexibility routine can enhance mobility, reduce stiffness, and speed up recovery.

A mobility app like Pliability can help you achieve your flexibility goals by delivering targeted workouts to improve your athletic performance and reduce your risk of injury.

What is Flexibility Training and its Importance

Flexibility training is a simple and effective way to improve overall health and fitness. Flexibility is the ability of muscles and connective tissues, like tendons and ligaments, to elongate through a full range of motion. 

Flexibility training enhances performance by improving range of motion (ROM) around your joints, making your movements more efficient and powerful.  Increased flexibility can also help prevent injuries and reduce muscle stiffness. 

Why is Flexibility Training Important? 

Flexibility training is essential for optimal athletic performance. It improves your body’s ability to move, decreasing the risk of injury and enhancing recovery. Increased flexibility makes your muscle tissue more agile and reactive. When you warm up stiff muscles, they have a better length-tension relationship, improving their ability to contract during exercise.

In addition to enhancing performance, flexibility training can help alleviate joint pain, particularly in the back, and improve posture. Stretching tight muscles regularly, alongside strength training exercises for weak muscles, corrects muscle imbalances over time. 

Types of Flexibility Training

The type of stretching you focus on depends on your goal, like enhancing mobility in a specific lift and phase of the workout, like in your warm-up or cool-down. Here are the most common types of flexibility training and the optimal time to perform them. 

Dynamic Flexibility: The Best Pre-Workout Stretching

Dynamic flexibility combines movement with stretching. Moving fluidly through stretches enhances ROM around a joint without sacrificing the muscle power output. Most suitable for before a workout, research shows dynamic flexibility exercises, in most cases, improve strength, power, and jump performance. 

Dynamic stretching is part of a holistic warm-up that helps prepare your body for the movement you will perform in your session. Mimic the movements of your dynamic warm-up closely to what you’ll be doing in your workout.

Examples include:

Running dynamic warm-up:
‍

• High knees
• Butt kicks 
• Walking hip flexor lunges 
• Walking toe-touches
• Walking knee tucks 
• Walking heel-to-toe (heel lifts)
• Toe taps 
  ‍

Swimming dynamic warm-up: 
‍

• Arm circles forward 
• Arm circles backward 
• Walking lunge with torso twist 
• Internal/external shoulder rotation
• Alternating knee tuck 
• Inch-worm 
  ‍

Static Flexibility: The Most Basic Way to Stretch

Static stretching is the most basic way to lengthen muscles. Holding a stretch for a more extended period, like 30 to 60 seconds, gives the muscle time to “deform,” which results in an improved range of motion when performed consistently over time.

Most research indicates that static stretching before a workout is detrimental to performance during the workout, so it’s best to hold off on the static flexibility exercises and incorporate them in your cool-down. When time is limited in the gym, you can perform a static flexibility program from the comfort of your home with just a short warm-up leading into the stretches. 

Advanced Flexibility Techniques

1. Active Isolated Stretching

When stretching too far, your body naturally protects itself from injury by contracting the muscle called the myotatic, or stretch, reflex. Active isolated stretching (AIS) is a method that helps to skirt around the stretch reflex by activating another neural pathway called reciprocal inhibition.

In reciprocal inhibition, when one muscle contracts, it sends a message to the nervous system to relax the opposing muscle group. In AIS, you introduce a light and short stretch on the target muscle using a stretching strap while contracting the opposing muscle, release the stretch, and then repeat. 

Active Isolated Stretching (AIS): Enhancing Flexibility Without Losing Power

Research shows AIS can be as effective as static stretching at increasing ROM, potentially without the loss of muscular power observed after long stretches. Think of it as a gentle but dynamic routine that eases your muscles into more pliability after each repetition. 

As a bonus, you can pair this stretching method with a breathing protocol as an overall recovery strategy. Exhale slowly as you stretch the muscle, and inhale as you release. 

2. Proprioceptive Neuromuscular Facilitation (PNF) 

Proprioceptive neuromuscular facilitation (PNF) stretching is often used in athletic and clinical environments to improve ROM, motor performance, and rehabilitation.

PNF builds on the nervous system’s reciprocal inhibition of AIS by introducing another response called autogenic inhibition. Contracting the target muscles you are stretching activates the Golgi tendon organs, which reduce the muscle's excitability, allowing for better manipulation.

While most forms of stretching are effective at enhancing joint ROM, PNF stretching is superior at achieving great passive and active flexibility, which translates directly to movement and performance. 

PNF Stretching: A Proven Technique for Rapid Flexibility Gains

PNF stretching exercises consist of a brief contraction of the opposing target muscle, a sustained contraction of the target muscle (at least 3 seconds), and a release and stretch of the target muscle. The most significant changes in ROM typically occur after the first repetition; however, you may continue for several repetitions for each muscle group.

Improvements in ROM can be seen in the first few weeks after starting a PNF stretching program, which is performed one to two times per week. These movements are traditionally performed with a partner; however, you may be able to mimic some using a stretching strap.

Example of a PNF stretch for the hamstring:
‍

• Lie on your back with one leg straight on the floor and the other with the foot towards the ceiling. 
• Have a partner or personal trainer hold the leg. 
• With the knee straight, contract the quadriceps briefly to stretch the hamstring. Then, contract the hamstring to resist your partner holding the leg for at least 3 seconds. Then, stretch the hamstring, pulling the leg towards the chest, as facilitated by the person.
• Repeat up to five times before switching sides. 
  ‍

Related Reading

‍

• Why Is Flexibility Important
• Does Flexibility Increase Speed
• Can Anyone Become Flexible
• Does Stretching Make You More Flexible
• Why Is Flexibility Important for Team Sports
• Increase Back Flexibility
• How Long Does It Take to Get Flexible
• Which Activity Is a Type of Flexibility Exercise?
• Sports That Require Flexibility
• What Is the Best Strategy to Improve Flexibility in Your Legs and Back
• Mobility vs Flexibility
• Sports That Require Flexibility

‍

A Beginner's Core and Flexibility Workout to Strengthen Your Body

To complete this flexibility workout, you will need an exercise ball, a medicine ball, a resistance band, and a mat. 

How to Get Started 

Warm up with light cardio, or do this after your regular workout. Modify exercises when necessary. Do this workout 2 to 3 times a week with a day of rest.

Bird Dog

This movement helps improve balance and stability while engaging the core and relieving tension in the lower back. 

To do a bird-dog: 
‍

• Begin on hands and knees. 
• Engage the abs and lift the right arm and left leg until level with the body, holding your balance and keeping your torso tight. 
• Lower back down and repeat with the left arm and right leg. 
• Repeat for 2 sets of 12 reps, alternating sides (one rep includes both the right and left sides).
  ‍

Med Ball Rotations on the Ball

This exercise targets the rectus abdominis and obliques while promoting spinal mobility. 
‍

• Lie with the exercise ball under your shoulders, neck, and head. 
• Your hips should be lifted in a bridge position. 
• Take the arms straight up over the chest, holding a lightweight or medicine ball. 
• Tighten your abs and rotate your torso to the left as far as you can, allowing the hips and legs to move naturally with the motion. 
• Return to center, then go to the other side for 2 sets of 12 reps on each side (one rep includes both the right and left sides).
  ‍

Forearm Side Plank

This exercise strengthens the obliques, a key muscle group in core stability. 
‍

• Lie on your side, balanced on the forearm, feet, and hips stacked on one another. 
• Holding the torso steady, slowly contract your abs, and lift the hips off the floor (don't sink into the shoulder). 
• Lower and repeat. If you experience discomfort in the shoulder, the hip does not need to come all the way to the floor. 
• Simply lower as much as you can while keeping the shoulders comfortable. 
• Repeat for 2 sets of 10 reps on each side. 
• To modify, keep the knees bent or take the feet wider rather than stacked. 
• You can also put one knee down for more support.
  ‍

Seated Torso Twist

The seated torso twist targets the obliques while promoting spinal mobility. 
‍

• Sit holding a medicine ball at chest level. 
• Bend the knees, lean back slightly, and lift the feet off the floor. 
• The torso should remain straight with the abs engaged. 
• Rotate the chest to the right and touch the medicine ball to the floor near the right hip. 
• Bring the torso back to the center and rotate the chest to the left. 
• Touch the ball down near the left hip. 
• Return to the center and continue the sequence side to side. 
• If you cannot maintain the feet off the floor with a long, tall torso, keep the feet on the floor and simply rotate side to side, holding the ball at chest height. 
• Repeat, alternating sides for 2 sets of 10 reps (one rep is to the right and left).
  ‍

Plank

This exercise targets the entire core, including the rectus abdominis, obliques, and transverse abdominis. 
‍

• Place forearms on the floor and press up into a flat-back position on the toes, keeping the hips down so that the body is straight from head to heels. 
• Hold for 30 to 60 seconds, lower, and repeat. 
• To modify, take one or both knees to the floor.
  ‍

Woodchop

The woodchop exercise improves rotational core strength and stability. 

To do a woodchop:
‍

• You can use a cable or attach one end of a resistance band to something sturdy on your right side at shoulder height or higher. 
• With feet placed hip-distance apart, grasp the handle with both hands and sweep the arms down on a diagonal across the body and past the opposite thigh. 
• Your torso, hips, and knees will rotate slightly during this fluid movement. 
• Control the reverse movement, slowly allowing the handles to retract to their starting position. 
• Repeat for 2 sets of 12 reps on each side.
  ‍

Ab Roll

The ab roll on the exercise ball improves core strength and stability while promoting spinal control and flexibility. 
‍

• Kneel in front of the exercise ball and place your hands on the ball parallel to one another. 
• Roll the ball out, keeping the hips and back straight. 
• Roll out until you feel the abs engage (don't arch or strain the back), and push into the ball to roll back in. 
• Repeat for 2 sets of 10 reps.
  ‍

Hamstring Stretch
‍

• From a standing position, take the left foot in front of you, your foot flexed, and tip from the hips, lowering the torso until you feel a stretch in the left hamstring. 
• Keep the back flat and hold for 15 to 30 seconds, repeating on the right leg.
  ‍

Quad Stretch
‍

• Hold onto a wall for balance if needed and bend the left knee, taking the heel towards the glutes. 
• Grab onto the foot with your left hand, keeping the knee pointing toward the floor, and feel a stretch in the front of the leg. 
• Hold for 15 to 30 seconds and repeat on the other side.
  ‍

Shoulder Stretch
‍

• Take your right arm straight across your chest and curl the left hand around your elbow, gently pulling on the right arm to deepen the stretch in the shoulder. 
• Hold for 15 to 30 seconds and switch sides.
  ‍

Hip Figure 4 Stretch
‍

• Lie down on the mat on your back. 
• Cross your left foot over the right knee. 
• Clasp your hands behind your right thigh and gently pull the leg towards you, keeping the upper body relaxed. 
• Hold for 15 to 30 seconds and switch sides.
  ‍

Pigeon Stretch
‍

• Begin on the hands and knees and bring the left knee in, resting it on the floor between your hands (you should be on the outside of the knee). 
• Straighten the right leg out behind you bend forward, and rest the forearms on the floor if you can.
  ‍

Knee Drops
‍

• Start on your back on the floor. 
• Bring the knees up and bend them to 90 degrees, shins parallel to the floor, and arms out to the sides. 
• Contract the abs and rotate the torso to lower the legs to the right, bringing them down to the floor. 
• Keep the left shoulder flat on the floor and release any tension in your waist and back. 
• Hold the stretch for about 5 breaths. 
• Bring the knees back to center and repeat on the other side.
  ‍

Spine Twist
‍

• Lying on the floor, place your right foot on the left knee. 
• Using your left hand, gently pull your right knee towards the floor, twist your spine, and keep ​your left arm straight out, hips, and shoulders on the floor. 
• Hold for 15 to 30 seconds and switch sides.
  ‍

Side Child's Pose

Use this modified child's pose to get an extra side stretch. 
‍

• Begin on your hands and knees, sit back on the heels, walk the hands forward, and stretch the arms out. 
• You can take the knees wide if that's more comfortable. 
• Relax your forehead on the floor and walk your hands a few inches to the right, feeling a stretch down the left side. 
• Hold a few breaths before walking the hands to the right and holding them there.
  ‍

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?
• Benefits of Flexibility
• Flexibility Workout Plan
• Types of Flexibility Exercises
• Back Stretches for Flexibility
• Strength and Flexibility Training

‍

Tips for Improving Flexibility for Beginners, Intermediate, and Advanced Exercisers

Flexibility training is accessible to everyone, no matter your fitness level. Use the following tips as you start or aim to improve your flexibility: 

Basic Stretching Guidelines 
‍

• Beginners: Start slowly and gently. Aim to hold stretches for 10-30 seconds. Perform flexibility exercises 2-3 times per week as part of your warm-up, cool-down, or workout routine. 
• Intermediate: You can perform static, dynamic, and proprioceptive neuromuscular facilitation (PNF) stretches. Hold static stretches for 30 seconds or longer. Aim to perform flexibility training 3-4 times per week.  
• Advanced: Advanced exercisers can benefit from the same types of stretching as intermediate but will likely hold stretches for longer durations (e.g., 1-2 minutes), perform multiple sets, and integrate them into their sport-specific training. Advanced flexibility training may include active isolated stretching (AIS) or other advanced techniques.
  ‍

Age-Proof Your Muscles

As you age, your muscles get shorter and less elastic, so young adults need to take an active role in improving flexibility, and older adults need to maintain flexibility so they can continue to enjoy their regular activities without pain. 

Stay Hydrated 

When you drink enough water, the synovial fluid that supports and allows movement around the joints is more viscous, and your joints can slide freely. Dehydration may limit the range of motion and impact the neuromuscular connections. 

Vary Your Stretching 

If you feel you’ve adapted to a specific stretch, try a new position targeting the same muscle and challenging your range of motion. 

Progress Slowly 

The best results come from consistently performing flexibility training a few times a week and gently challenging your range of motion over time. 

Stop If You Feel Pain 

Stretching may seem tempting when dealing with an injury, but you should never force a stretch when in pain. See your healthcare provider for your best treatment options to avoid further injury. 

Tailor to Your Goals 

Some sports require specific flexibility needs, like martial arts or dance, and others will stress the same joints repetitively, like running or cycling.

Related Reading

‍

• Leg Flexibility Exercises
• Muscular Flexibility Exercises
• Pliability vs Flexibility
• Flexibility Routine
• Best Stretches for Flexibility
• Best Flexibility Apps
• StretchIt vs Pliability
• Bend vs Stretchit
• Bend App Alternative‍
  ‍

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

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

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

Personalized Mobility Solutions

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 the ability to move, Pliability aims to complement your fitness routine and help you move better. 

Sign up today for 7 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.