Beginner’s Flexibility Workout Plan for Total-Body Freedom

As we age, our bodies become less flexible. This can lead to aches and pains that make it hard to perform everyday activities and enjoy life. Incorporating flexibility exercises into your routine can help improve your range of motion, reduce stiffness, and enhance overall comfort. A flexible workout plan that includes these exercises can help you regain your youthful mobility and move with ease. This article offers valuable insights to help you achieve your goals and successfully follow a workout plan that enables you to feel like yourself again.

One way to stay on track with your flexibility workout plan is using Pliability's mobility app. This easy-to-use program helps you track your progress, stick with your routine, and stay motivated to feel better and return to doing what you love. 

What is the Best Workout for Flexibility?

An effective flexibility workout plan depends on the individual’s goals. For example, some people want to improve general mobility, while others want to enhance athletic performance or reduce stiffness. Static and dynamic stretching are pivotal in improving flexibility, and activities like yoga or Pilates can contribute to overall flexibility. 

‍“If you work flexibility exercises into your normal routine, it can greatly improve your physical well-being—not to mention helping to offset the effects of aging on your body,” says Christopher Travers, MS. 

Why Do You Need Flexibility Exercises? 

To keep your body limber and your muscles in good shape, you must stay active and do exercises focused on flexibility. Limiting physical activity or sitting for long periods can limit your muscles' flexibility and range. As you age, your muscles gradually become shorter and lose some elasticity. 

Aging can also decrease the range of motion in your hips, shoulders, and spine. The good news is that it’s never too late to find ways to be more flexible.

Take a Yoga Class

Yoga reduces stress and allows you to focus through breath control, simple meditation, and bodily postures. Not only does yoga enhance your balance and flexibility, but it also leaves you feeling stronger and more mentally focused. Yoga can be both a low-impact and highly effective activity. 

Yoga for Everyday Flexibility

Taking an introductory or beginner yoga class once or twice weekly will help stretch your muscles as they become more tense with your regular lifestyle. When practicing yoga, you can do whole-body movements focused on stretching multiple areas of your body all at once, or you can focus on yoga poses that target specific areas like your hips, back, or shoulders.

Accessing yoga is also very easy. You don’t have to go to a yoga studio to develop your practice. Just search for various online classes that allow you to take courses from the comfort of your home, and you’ll be on your way to feeling much better physically (and mentally, too).

Go for Dynamic Stretching Over Static Stretching

Whether you’re lifting weights or going for a run, dynamic stretching is a more beneficial warm-up exercise than static stretching. While a static stretch, such as touching your toes, may help you feel loose, dynamic stretching better prepares your body for the different types of movement you will use in your upcoming workout. 

Preparing Your Body for a Run

An example of a dynamic stretch for someone planning to run is a knee-to-chest exercise: While standing, lift your knee toward your chest, then bring your foot toward the ground. Hug your shin as you bring your knee up so your kneecap rests against your chest. Alternate each leg and do this 10 times. 

This stretch mimics a running stride and warms up the muscles you will use during your run. To make some dynamic warm-ups easier, you can hold on to something sturdy and stable, like a railing or chair.

Try Tai Chi

Created for self-defense, tai chi involves a series of body movements you perform in a slow, focused manner while breathing slowly and deeply. This ancient Chinese exercise is a low-impact activity that puts minimal stress on your muscles and joints — so it’s safe for all ages and fitness levels. 

Tai chi will help improve your leg strength, flexibility, range of motion and reflexes. Just like yoga, if you can’t find a class near you, there are a variety of tai chi videos online that will help you begin to learn the basics.

Add Stretch Bands to Your Routine 

Another exercise option at home is adding lightweight stretch bands (also called resistance bands) to your workouts or stretching routine. Stretch bands can increase your mobility and stimulate some of your dormant muscles. When activating the muscles in your body, these resistance bands help engage your major muscle groups to create tension. 

The more you stretch the band, the greater the resistance is placed on your muscles. There are many ways to work with stretch bands. In each exercise, you’ll feel stretching occurring in different body parts. 

Targeting Key Muscle Groups

There are many online videos you can search to help you choose which muscles you want to work on.

• Upper body: Hold the band in both hands and pull them apart, activating your shoulders, chest, back, and biceps simultaneously.
• Leg extension: Lay on the floor, holding the band in both hands, wrap it around your foot and extend your leg towards the floor, switching sides. 
• Vast leg stretch: Wrap the band around your two feet and pull them apart, activating all your leg muscles, hips, and core muscle group. To get the best results with stretch bands, maintain the correct posture, move slowly and constantly, and maintain slow tension on the stretch band. Make sure you balance each resistance exercise on both sides of your body.
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Follow Up With Foam Rollers 

A foam roller helps you improve flexibility, function, and performance while preventing injuries. Using a foam roller also helps remove lactic acid from the muscles so your muscles recover from a workout more quickly. Using a foam roller on your muscles is a self-myofascial release (SMR) technique, a self-massage technique where you knead or “roll out” your muscles using your body weight on an object to relieve tension. 

This technique can help relieve muscle tightness, soreness, and inflammation and increase your joint range of motion. Targeted muscle groups can include hamstrings, quadriceps, hips, calf, back or gluteal muscles. A foam roller looks just how it sounds; it’s a large roll of dense foam. 

A Guide to Self-Massage

You place the roller beneath the targeted area, then move using your body weight to gently massage the muscle and break up restrictions to normal soft-tissue extensibility. This makes the muscles more flexible. You’ll immediately see a difference in your muscles' flexibility after using foam rollers. And, like many other flexibility exercises, they’re great because you can do them at home.

The Key to Healthy Movement

Move more often to stay healthier. “There truly is a variety of flexibility exercises you can do,” Travers says. “And like with all other exercises, if you can find a few you enjoy you’ll reap the benefits of having an easy, go-to routine that will become like second nature. Knowing how to stay flexible can make you feel better, help you move more easily and prevent joint pain and muscle tension down the road.”​

Related Reading
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• 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

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Sample Flexibility Workout Plan for Beginners

Stretching the body's muscles provides freedom of movement to do the things you need and like to do. Stretching can improve flexibility, although it will not improve endurance or strength. 

How Much, How Often

Stretch after you do your regularly scheduled strength and aerobic activities. You should stretch every day. If you can’t do endurance or strength exercises and stretching exercises are the only kind you can do, do them at least three times a week for at least 20 minutes each session. Do each stretching exercise at least four times each session. 

Slowly stretch into the desired position, as far as possible without pain, and hold the stretch for 15 to 60 seconds. Relax, then repeat, trying to stretch a little farther. Always remember to breathe while stretching. Counting out loud can help ensure that you are breathing.

Safety First

If you have had a hip or knee replacement, check with your surgeon before doing lower body exercises. Always warm up before doing stretching exercises. For example, do them after endurance or strength exercises. If you only do stretching exercises on a particular day, do easy walking and arm-pumping first. 

Stretch Safely

Stretching should never cause pain, especially joint pain. If it does, you are stretching too far and must reduce the stretch so it doesn’t hurt. Mild discomfort or a mild pulling sensation is normal. Never bounce into a stretch; make slow, steady movements instead. Jerking into position can cause muscles to tighten, possibly resulting in injury.

Modifying Stretches

Avoid locking your joints into place when you straighten them during stretches. Your arms and legs should be straight when you stretch them, but you should always have a minimal amount of bend in your joints while stretching. 

Some of the exercises require you to lie on the floor. If you’re afraid to lie on the floor because you think you won’t be able to get back up, consider exercising with a buddy, in a chair, or in the pool. Alternatively, keep a chair nearby to use as support in getting up. All stretches can be modified. 

Getting Started

Stretching exercises are generally performed at a low intensity. You can progress in your stretching exercises; the way to know how to limit yourself is that stretching should never hurt. It may feel slightly uncomfortable but not painful. Push yourself to stretch farther, but not so far that it hurts. 

Stretches to Build Flexibility

Perform the following exercises in order, as described below:

Hamstrings

Stretches muscles in the back of the thigh.
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• Sit sideways on a bench or other hard surface (such as two chairs placed side by side).
• Keep one leg stretched out on the bench, straight, toes pointing up.
• Keep the other leg off the bench, with the foot flat on the floor.
• Straighten back.
• Hold the position for 15 to 60 seconds if you feel a stretch. If you don’t feel a stretch, lean forward from the hips (not the waist) until you feel stretching in the leg on the bench, keeping your back and shoulders straight. Omit this step if you have had a hip replacement unless a surgeon or therapist approves.
• Hold position for 15 to 60 seconds.
• Repeat with the other leg.
• Repeat at least four times on each side
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Alternative Hamstrings Stretch Stretches muscles in the back of the thigh. 
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• Stand behind a chair, holding on with both hands.
• Bend forward from the hips (not waist), keeping back and shoulders straight.
• When the upper body is parallel to the floor, hold the position for 15 to 60 seconds. You should feel a stretch in the backs of your thighs.
• Repeat at least four times.
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Calves

Stretches lower leg muscles in two ways: with the knee straight and knee bent
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• Stand with hands against the wall, arms outstretched and elbows straight.
• Keeping your left knee slightly bent, toes of the right foot turned somewhat inward, step back 1 to 2 feet with the right leg, heel, and foot flat on the floor. You should feel a stretch in your calf muscle, but you shouldn’t feel uncomfortable. If you don’t feel a stretch, move your foot farther back until you do.
• Hold position for 15 to 60 seconds.
• Bend the knee of the right leg, keeping heel and foot flat on the floor.
• Hold position for another 15 to 60 seconds.
• Repeat with the left leg.
• Repeat at least four times for each leg.
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Ankles

‍Stretches front ankle muscles
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• Remove your shoes. Sit toward the front edge of a chair and lean back, using pillows to support your back.
• Stretch your legs out in front of you.
• With your heels still on the floor, bend your ankles to point your feet toward you.
• Next, bend your ankles to point your feet away from you.
• Repeat with your feet slightly off the floor if you don't feel the stretch.
• Hold the position for 15 to 60 seconds.
• Repeat at least four times.
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Triceps

‍Stretches muscles in the back of the upper arm
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• Hold one end of a towel in your right hand.
• Raise and bend your right arm to drape the towel down your back. Keep your right arm in this position, and continue holding the towel.
• Reach behind your lower back and grasp the bottom end of the towel with your left hand.
• Climb your left hand progressively higher up the towel, pulling your right arm down. Continue until your hands touch or as close to that as you can comfortably go. Hold for 15 to 60 seconds.
• Reverse positions.
• Repeat each position at least four times.
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Wrists

Stretches wrist muscles
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• Place hands together in a praying position.
• Slowly raise elbows so arms are parallel to the floor, keeping hands flat against each other.
• Hold position for 15 to 60 seconds.
• Repeat at least four times. 

Quadriceps

‍Stretches muscles in front of thighs
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• Lie on your side on the floor. Your hips should be lined up so that one is directly above the other one.
• Rest your head on a pillow or hand.
• Bend the knee that is on top.
• Reach back and grab the heel of that leg. If you can’t reach your heel with your hand, loop a belt over your foot and hold the belt ends.
• Gently pull that leg until the front of the thigh stretches.
• Hold position for 15 to 60 seconds.
• Reverse position and repeat.
• Repeat at least four times on each side. If the back of your thigh cramps during this exercise, stretch your leg and try again more slowly.

Shoulder Rotation

Stretches shoulder muscles
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• Lie flat on the floor with a pillow under your head, legs straight. If your back bothers you, place a rolled towel under your knees.
• Stretch arms straight out to the side. Your shoulders and upper arms will remain flat on the floor throughout this exercise.
• Bend your elbows so that your hands are pointing toward the ceiling.
  Let your arms slowly roll backward from the elbow. Stop when you feel a stretch or slight discomfort, and stop immediately if you feel a pinching sensation or a sharp pain.
• Hold position for 15 to 60 seconds.
• Slowly raise your arms, bent at the elbow, to point toward the ceiling again. Then, let your arms slowly roll forward, remaining bent at the elbow, to point toward your hips. Stop when you feel a stretch or slight discomfort.
• Hold position for 15 to 60 seconds.
• Alternately, pointing above your head, then toward the ceiling, then toward your hips. Begin and end with pointing-above-head position.
• Repeat four times.
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Double Hip Rotation

Stretches outer muscles of hips and thighs. Unless your surgeon approves, don’t do this exercise if you have had a hip replacement.
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• Lie on your back, knees bent and feet flat on the floor.
• Keep your shoulders on the floor at all times.
• Keep knees bent and together, and gently lower your legs to one side as far as possible without forcing them.
• Hold position for 15 to 60 seconds.
• Return legs to an upright position.
• Repeat toward the other side.
• Repeat at least four times on each side.
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Single Hip Rotation

Stretches muscles of the pelvis and inner thigh. Unless your surgeon approves, don’t do this exercise if you have had a hip replacement.
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• Lie on your back, knees bent, and feet flat on the floor.
• Keep your shoulders on the floor throughout the exercise.
• Lower one knee slowly to the side, keeping the other leg and pelvis in place.
• Hold position for 15 to 60 seconds.
• Bring knee back up slowly.
• Repeat with the other knee.
• Repeat at least four times on each side.
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Neck Rotation

Stretches neck muscles
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• Lie on the floor with a phone or thick book under your head. 
• Slowly turn your head from side to side, holding position each time for 15 to 60 seconds on each side. Your head should not be tipped forward or backward but in a comfortable position. During this exercise, you can keep your knees bent to keep your back comfortable.
• Repeat at least four times
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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?
• Benefits of Flexibility
• 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

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