How Does Flexibility Work and How Can You Improve It Safely?

We’ve all been there, struggling to get into a yoga pose, feeling a pull on our muscles, and wondering if we might be better off just skipping it altogether. Or maybe you’ve tried to join a local sports league or play with your kids only to find that your body won’t cooperate. You may have even tried to stretch your way to better performance only to find it didn’t help much, if at all. Like many, you might wonder why your flexibility is so limited and, even more, how does flexibility work. This article will address this question and help you understand how flexibility works in the body, as well as what you can do to improve it for enhanced movement, reduced injuries, and long-term physical wellness.

Improving flexibility takes time and consistency. Pliability’s mobility app can help make the process easier and more efficient with tailored routines and comprehensive assessments that enable you to track your progress and understand what flexibility is and how it works.

What is Flexibility and Why Does It Matter

Flexibility is the ability of a joint or series of joints to move through an unrestricted, pain-free range of motion. Although flexibility varies widely from person to person, minimum ranges are necessary for maintaining joint and total body health. 

Many variables affect the loss of normal joint flexibility, including: 

• Injury
• Inactivity
• Lack of stretching

These soft tissues include: 

• Muscles
• Ligaments
• Tendons
• Joint capsules
• Skin

A lack of stretching, especially when combined with activity, can lead to a fatigue-induced soft tissue shortening over time.

Joint Degeneration: The Impact on Cartilage and Synovial Fluid

Inadequate flexibility will hurt the body in 3 significant ways:

1. Joints require movement through a full range of motion to maintain the health of cartilage and other structures within the joint, with increased blood supply and nutrients to joint structures, and increased quantity of synovial joint fluid (oil in the crank case). This effect can be particularly noticeable in weight-bearing joints such as the hips and knees. 
2. Muscles that are inflexible tire more quickly, causing opposing muscle groups to work harder. Muscle fatigue can lead to muscular injuries and the inability of the muscles to protect joints from more severe injuries. For example, the hamstrings play a role in stabilizing the knee and preventing ACL tears. 
3. Decreased flexibility may also lead to abnormal stress on structures and tissues distant from the initial site of inflexibility. One example of this is that tendonitis in the knee can be related to calf tightness.

Why Flexibility Matters for Everyday Life 

Being flexible has more pros than just impressing someone by doing the splits or a cartwheel. It can help with keeping your body strong, loose, and ready for anything you throw at it. Some of the benefits of flexibility are that it:

Improves Range Of Motion

Flexibility helps you move more easily. This means you’re straining less and feeling less stiff when doing certain physical activities. If you’re an athlete or even a casual hobbyist, this can help with movements like pitching a baseball or swinging a golf club. In addition, flexibility benefits more than just your ability to do sports or workouts. 

It can also help you move throughout the day and complete everyday tasks like picking up groceries, cleaning, or gardening. “It helps you feel better overall when doing everyday activities,” says Lawton. Maintaining flexibility as you age is an important way to stay mobile and independent. Simple tasks like reaching, bending over, and lifting all require flexibility.

Reduces Risk Of Injuries

Having good flexibility can ultimately protect you from injury. Especially if you’re doing heavy lifting or sports, your body can become at risk for muscle and ligament strains. Flexibility can help reduce your risk of these kinds of injuries by allowing your body to handle the stress of physical activity better.

“If you don’t have good mobility or flexibility, you’re going to start overcompensating with other muscle groups like your shoulders or lower back,” Lawton explains. “And that's where it can cause some of those joint issues or hamstring injuries.”

Helps With Posture

Building flexibility can also improve your posture. Just as a strong foundation keeps a building upright, good posture keeps your body balanced and aligned. Flexibility plays a key role in maintaining good posture by lengthening your muscles, improving joint mobility, aligning your spine, and strengthening your core. 

What Causes Us to Lose Flexibility? 

You may remember being more flexible when you were younger. So, age is the primary cause of stiffness. And, yes, age is a factor. But as Lawton points out, a combination of other factors can also cause you to lose flexibility. 

As we age, our lifestyles change, which can affect 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,” Lawton poses. 

Lifestyle and Biological Factors in Flexibility Decline

Losing flexibility over time can happen for many reasons, including:

• Sitting for long periods of time
• Aging
• Injury 
• Inactivity
• Stress
• Genetics
• Medical conditions
  

“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. 

Related Reading

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

How Does Flexibility Work

Muscles, tendons, and joints work together to allow movement. When a muscle contracts, it pulls on the tendon, which then moves the bone. The joint acts as a pivot point, allowing the connected bones to move. Muscles work in pairs to facilitate movement. For example, when the quadriceps in the front of the thigh contract to extend the knee, the hamstrings in the back of the thigh relax. 

This allows the knee joint to move, enabling the leg to kick a ball. If the hamstrings were also to contract during this action, they would resist movement of the knee, making the action less efficient and potentially injuring the muscles. Flexibility allows for smoother and more efficient movements as it enables the muscles to function properly during activity.  

Role of Muscle Fibers in Flexibility

Muscles are composed of fibers that contract and lengthen to facilitate movement. Two main types of muscle fibers contribute to flexibility: 

• Type I (slow-twitch) muscle fibers: Type I fibers are responsible for sustained, endurance-type activities. They are more resistant to fatigue and play a role in activities like prolonged stretching exercises.
• Type II (fast-twitch) muscle fibers: Type II fibers are involved in powerful, short bursts of activity. While not as directly related to stretching, their flexibility can be indirectly influenced by overall muscle health.

Stretch Reflex: The Body's Protective Mechanism

The body is equipped with a protective mechanism known as the stretch reflex. When a muscle is stretched beyond its normal range, sensory receptors called muscle spindles detect the change in length and send signals to the spinal cord. In response, the spinal cord sends signals to the muscle, causing it to contract and preventing it from being overstretched. 

While this reflex serves to protect muscles from potential injury, it can also limit flexibility. The key to effective stretching is to work with, rather than against, the stretch reflex. This involves gradually elongating muscles to encourage the nervous system to adapt and allow for increased flexibility over time.   

Connective Tissues Impact Flexibility

In addition to muscle fibers, flexibility is heavily influenced by connective tissues, including tendons and ligaments. Tendons connect muscles to bones, while ligaments connect bones to bones. The collagen fibers in these connective tissues provide structural support and play a crucial role in determining joint flexibility. 

Regular stretching helps improve the elasticity of tendons and ligaments. As these tissues adapt to the stretching stimulus, they become more pliable, allowing for a greater range of motion. This adaptability is essential for joint health and overall flexibility.  

The Importance of Synovial Fluid  

Joints are encapsulated by a synovial membrane that secretes synovial fluid. 

This fluid:

• Lubricates the joint
• Reducing friction
• Facilitating smooth movement

Stretching promotes the circulation of synovial fluid, which contributes to joint lubrication and maintains joint health.   

Neuromuscular Coordination and Flexibility

Flexibility is not solely determined by the physical characteristics of muscles and connective tissues; it also involves neuromuscular coordination. This coordination refers to the nervous system's ability to communicate effectively with muscles, enabling precise control of movement. 

Regular stretching enhances neuromuscular coordination by improving the communication between the nervous system and muscles. This improved coordination enables more controlled and efficient movements, thereby contributing to overall flexibility.  

Different Types of Stretching

Various stretching techniques target different aspects of flexibility. These include:  

• Static Stretching: Holding a stretch for an extended period, gradually allowing the muscle to elongate.  
• Dynamic Stretching: Incorporating controlled movements to prepare muscles for activity, often involving a combination of stretching and functional movements.  
• Proprioceptive Neuromuscular Facilitation (PNF): A more advanced form of stretching that involves contracting and relaxing muscles to enhance flexibility.  
• Ballistic Stretching: Involves bouncing or jerking movements to push muscles beyond their normal range, typically not recommended due to the increased risk of injury.   

The Adaptation Process

The science behind flexibility reveals that consistent stretching prompts physiological adaptations in the body. Over time, these adaptations contribute to increased flexibility. Regular stretching encourages the lengthening of muscle fibers, promoting an improved range of motion. 

It also increases blood flow to muscles, delivering oxygen and nutrients essential for tissue health and flexibility. Warm muscles are more pliable, making them more responsive to stretching. This is why dynamic stretching is often recommended as part of a warm-up routine. It also enhances the circulation of synovial fluid, contributing to joint lubrication and flexibility.  

Additional Benefits of a Regular Stretching Routine

Measuring Range of Motion 

The range of motion of a joint is typically measured using devices such as a goniometer or inclinometer. These tools provide precise measurements in degrees, which can then be compared to accepted normal values. 

Flexibility can also be assessed through functional tests that evaluate joint movement within common patterns of motion. Through these methods, specific areas of inflexibility, such as the hamstrings, lower back, iliotibial band (IT band), and hip, can be identified and targeted for improvement.

Benefits of Improved Flexibility 

Increasing flexibility offers several physiological advantages:

Joint Health

Movement through a full range of motion promotes cartilage health, increases blood supply and nutrient delivery to joint structures, and enhances the quantity of synovial fluid (the natural lubricant within joints). This is particularly beneficial for weight-bearing joints like the hips and knees.

Muscle Function and Injury Prevention

Flexible muscles are less prone to fatigue, which reduces the strain on opposing muscle groups. This minimises the risk of muscular injuries and improves the muscles' ability to protect joints from more severe damage (e.g., hamstrings stabilising the knee to prevent ACL tears).

Reduced Compensatory Stress

Improved flexibility can alleviate abnormal stress on tissues and structures distant from the initial site of tightness. For example, calf tightness can contribute to knee tendonitis.

Enhanced Neuromuscular Coordination

Flexibility contributes to better communication between the brain and muscles, leading to improved coordination.

Muscle Recovery

It facilitates the return of muscles to their natural resting state and promotes efficient blood circulation.

Implementing an Effective Stretching Routine 

To realise the benefits of stretching, a consistent routine must be integrated into your regular training program. Gaining flexibility requires time and dedication; noticeable improvement may take several weeks of consistent, daily stretching.

Timing

It is generally recommended to perform static stretching at the end of an exercise session when muscles are warm. Stretching before an exercise session is not typically advised unless a 5-minute cardiovascular warm-up precedes it. 

Warming up increases blood flow and temperature in muscles, ligaments, and tendons, improving their elasticity and optimal function. Stretching "cold" muscles could lead to strains or pulls.

Duration and Frequency

Maintain each stretch position for a minimum of 30 seconds; 1 to 2 minutes is ideal.To improve overall flexibility, aim to stretch for a cumulative amount of time (e.g., 20+ minutes) throughout the week, not just a few times after training sessions. Incorporate stretching daily if possible.

Targeted Stretching

Begin by stretching the largest joints in your body after each training session. Once these are addressed, proceed to stretches that specifically target the identified areas of inflexibility. A comprehensive routine should cover all major muscle groups and any specific groups heavily utilised in your sport or activity.

Key Stretching Guidelines

Technique

Stretching should be performed statically. This involves gradually moving through a muscle's full range of motion until you feel resistance or mild discomfort. Avoid bouncing movements.

Body Awareness

Minimize the movement of other body areas not being stretched.

Breathing

Maintain a regular breathing pattern throughout the stretch.

Sensation

Begin each stretch slowly and gently. Stretch to the point of tightness and then just beyond, feeling a pull or tightness, but never pain. Stay relaxed.

Important Note

Stretching will not prevent delayed-onset muscle soreness (DOMS), which typically occurs the day after unaccustomed strenuous exercise. While stretching is effective in increasing the mobility of all soft tissues that restrict flexibility, its primary role is not to prevent DOMS.

Related Reading

• How to Get a Crook Out Your Neck
• Loss of Mobility
• Flexibility Gymnastics
• Are Women More Flexible Than Men
• What is the Impact of Age on Flexibility
• What is Passive Stretching

Exercises and Stretches to Improve Flexibility

Boost Flexibility with the Piriformis Stretch

Different versions of the piriformis stretch can greatly improve your flexibility. This stretch mainly focuses on the piriformis muscle, which is located in your buttock area. It also engages your hip muscles, which helps with mobility.

Here’s how to do it: 

• Lie flat on your back. 
• Bend your knees. 
• Cross your right ankle over your left knee. You’ll want to create a figure four with your right knee. 
• Wrap your hands around your left thigh and gently pull it toward you. You can slightly lean into the right knee as well. 
• You should feel a stretch in your right posterior hip. 
• Alternate by putting your left leg on your right knee and repeat the steps. Hold for 30 seconds and breathe deeply. 

Child’s Pose for Deep Relaxation

This is a simple yet good one. Child’s pose is meant to stretch out your: 

• Hips
• Thighs
• Back

You can do this on the floor or even while sitting at your desk.

Here’s how to do child’s pose on the floor: 

• Kneel on the ground with your knees apart and your bottom resting on your heels. Keep your big toes touching while you widen your hips. 
• Hinge forward at your hips, letting your belly rest between your thighs. 
• Reach your arms straight in front of you, with your elbows touching your ears. 
• Your hands and forehead should touch the floor. (If you’re unable to rest your forehead on the floor, you can rest your forehead on a block to keep your neck straight.) 
• Hold for several seconds and take a deep breath. 

Chin Tuck for a Stiff Neck

Have you ever turned your neck too fast and felt it stiffen up? Suddenly, even the slightest movement puts you in pain. Increasing flexibility in your neck area is also an essential part of maintaining overall body function.

Lawton suggests a simple exercise called the chin tuck. 

• Starting with your head in a neutral position, gently push your chin inward toward your neck. 
• You should feel a stretch in the back of your neck, as well as a slight stretch in your shoulders. 

Standing Stretches to Get Started

1. Standing Calf Stretch 

• Stand facing a wall, roughly 1 foot from the wall. 
• Step back with your right foot, bend your left knee, and extend your arms 90 degrees in front of you, placing them on the wall. The bent knee should not be in front of your toes. The back leg should be straight, and both heels should be on the floor. 
• Push your back foot into the floor and hold for 30 seconds.
• Bring yourself back to standing up straight gradually. 
• Repeat with the opposite leg. If you cannot feel a stretch in the back leg, then extend the distance you step back. 

2. Hamstring Stretch

• Have a chair or worktop close by in case you need to hold on to something for balance. 
• From standing, take a small step forward with your right foot. Keeping your front leg straight, slowly bend the back knee while moving your buttocks backwards and putting your weight onto your back leg (like sitting back). 
• Hold this position for 30 seconds, then bring yourself gradually back up. 
• Repeat stepping forward with the left leg. If you cannot feel the stretch, lift the toes on the front foot when in the lowered position. If you still cannot feel the stretch, then increase the distance of the step forward so you sit deeper. 

3. Quadriceps Stretch

• Stand sideways onto a firm chair, such as a dining table chair. 
• Place your right hand onto the back of the chair for balance. 
• Bring the left heel towards your buttock by bending at the knee. 
• Hold your foot and keep your knees pointing towards the floor. 
• If you cannot feel the stretch, then ease your foot forward into your hand to pull your leg more but keeping your leg in place with the knees pointing towards the floor. 
• Hold for 30 seconds, then slowly lower your leg to the floor. 
• Turn so your left hand is on the chair and repeat on the other side. 

Seated Stretches to Stay Loose 

4. Neck Stretch

• Sit slightly forward on a firm chair, ensuring your back is not resting against the chair's backrest. 
• Place the back of your left hand on the centre of your lower back. 
• Place the palm of your right hand on top of your head, with your fingers touching just above your left ear. 
• Slowly ease your right ear towards your right shoulder, using your hand for assistance. 
• Hold for 30 seconds. Slowly ease your head back to its normal position. 
• Switch your hand positions and repeat on the other side. 

5. Overhead Triceps Stretch

• Sit on a firm chair with your back straight. 
• Raise your right arm straight up into the air. 
• Bend your right arm at the elbow and place the palm of your right hand on the back of your neck or between your shoulder blades (depending on how far you can reach). 
• Reach your left arm over your head and place your left hand on your right elbow. 
• Gently pull your right elbow closer to the centre of the body and slightly down, lowering your right hand further down your back. 
• Hold for 30 seconds, then gently release and return your arms to your side. 
• Repeat on the other side using your left arm. 

6. Shoulder Stretch

• Sit on a firm chair with your back straight. 
• Raise your right arm horizontally out in front of you. 
• Bring your right arm across your body so it is pointing to the left. 
• Place your left hand above the right elbow on your upper right arm; do not hold onto the elbow joint. 
• Gently pull your right arm closer to your body using your left hand. 
• Hold for 30 seconds. 
• Release the stretch and return your arms by your side. 
• Repeat on the other side using your left arm. 

Lying Down Stretches to Relax

7. Bicep Stretch

• Sit on the floor (or a bed) and bend your knees. Keep your feet on the floor (or bed) and place them in front of your hips. 
• Put your hands flat on the floor (or bed) behind me, with your fingers facing away from your body. 
• Gently move your buttocks away from your hands towards to your feet without moving your hands. 
• Hold for 30 seconds and return to the starting position. If I cannot feel the stretch, then start with your feet further forward. 

8. Lying Spine Twist

• Lie on the floor (or a bed) on your back with your legs out straight and together. 
• Place your right arm out to 90 degrees and rest it on the floor (or bed). 
• Bend your right leg to a 90-degree angle and roll it over your left leg. 
• Place your left hand against the outside of your right knee and gently ease it down towards the floor (or bed). 
• Hold for 30 seconds and slowly return to the starting position. 
• Repeat on the other side using your left leg. 

9. Knee To Chest

• Lie on the floor (or bed) on your back with your legs out straight and together. 
• Slowly bring your right knee towards your chest while keeping your left leg straight against the floor (or bed). 
• Place your hands under your knee on your lower leg (but not on the knee joint itself), and gently ease the knee further towards your chest. 
• Hold for 30 seconds, then slowly release the stretch back to the starting position. 
• Repeat on the other side using your left leg. 

10. Upward Facing Dog

• Lie face down on the floor (or bed). 
• Bring your hands to the side of your chest. 
• Slowly push your arms straight and lift your head, neck, and upper back upwards. 
• Try to keep your hips on the ground. 
• Hold for 30 seconds. 
• Gently lower back to the floor by bending your arms. 

Other Ways to Improve Flexibility

Along with stretching, you can improve your flexibility through specific exercises or even by using certain tools in your workouts. 

Just some of these include: 

• Yoga
• Foam rolling
• Tai chi
• Use stretch bands
• Get a massage
  

“Sometimes, we just get those knots within that muscle that stretching isn’t going to necessarily do anything for us,” explains Lawton. “So, we have to break up those knots within those muscles as well.” 

Avoid Sitting Too Much 

Many of us are aware of the downsides of sitting too much. Losing flexibility is one of them, as Lawton notes. Flexibility helps with range of motion. If you’re not moving enough, that range of motion becomes smaller. “You can do as much stretching as you want,” she says, “but if you’re sitting behind a desk for eight to 10 hours a day, your muscles are likely to tighten back up.” 

Aim to get up out of your chair at least once an hour during the day. Or try a standing desk or even a walking pad to help vary your position and keep me active while I work. 

Stretch After Working Out

The best way to improve your flexibility is by making it a conscious part of your workout routine. Stretching after exercising is the best way to do that. Focus on doing static stretches, which will help improve your range of motion. 

Some of these stretches include: 

• Hamstring stretch: This helps loosen tight hamstrings after workouts.  
  
  • Sit on the floor, one leg straight, the other bent. 
  • Lean forward, reaching toward your toes. 
• Toe touch: This stretches your hamstrings, lower back, and calves. 
  
  • Stand with your feet apart. 
  • Bend forward from your hips, reaching toward your toes. 
• Spinal twist:
  
  • Sit cross-legged and gently turn your body to the right and left sides. 
  • Keep your hands relaxed as you turn and look over your right and left shoulders. 
• Downward dog pose: If you’ve practiced yoga in the past, you may already be familiar with this basic pose. This pose stretches your entire backside. 
  
  • Start on your hands and knees and lift your hips up and back. 
  • Straighten your arms and legs, forming an inverted V shape. 

• Butterfly stretch: This stretch lengthens your inner thighs and hips, improving your mobility. 
  
  • Sit with the soles of your feet together and your knees out. 
  • Hold your feet or ankles and press your knees down with your elbows. 

Length Over Intensity: Mastering Your Stretch

In general, I can begin by holding each of the above stretches for about 20 to 30 seconds, especially if I’m just starting on my flexibility journey. But if you’re trying to increase your flexibility even more, Lawton recommends making each stretch longer, rather than harder. 

‍“I think stretching for longer is one option,” she says. “I can hold each stretch for up to 1 or 2 minutes.” 

Stretching Essentials

Before you begin stretching, ensure you do it safely and effectively. While you can stretch anytime, anywhere, proper technique is key. Stretching incorrectly can do more harm than good. Use these tips to keep stretching safe:

Don't Consider Stretching as a Warmup

You may hurt yourself if you stretch cold muscles. Before stretching, warm up with light walking, jogging, or biking at low intensity for 5 to 10 minutes. Even better, stretch after your workout when your muscles are warm and relaxed.

Consider skipping stretching before an intense activity, such as sprinting or participating in track and field events. Some research suggests that pre-event stretching may actually decrease performance. Research has also shown that stretching immediately before an event weakens hamstring strength.

Strive For Symmetry

Everyone's genetic makeup for flexibility is different. Rather than striving for the flexibility of a dancer or gymnast, focus on having equal flexibility side to side (especially if you have a history of a previous injury). Flexibility that is not equal on both sides may be a risk factor for injury.

Focus on major muscle groups. Concentrate your stretches on major muscle groups such as your: 

• Calves
• Thighs
• Hips
• Lower back
• Neck
• Shoulders

Best Practices for Your Stretching Routine

Also, stretch the muscles and joints that you routinely use or those used in your activity.

• Don't bounce: Stretch in a smooth movement, without bouncing. Bouncing as you stretch can injure your muscles and contribute to muscle tightness.
• Hold your stretch: Breathe normally and hold each stretch for about 30 seconds; in problem areas, you may need to hold for around 60 seconds.
• Don't aim for pain: Expect to feel tension while you're stretching, not pain. If it hurts, you've pushed too far. Back off to the point where you don't feel any pain, then hold the stretch.
• Make stretches sport-specific: Some evidence suggests that it's helpful to do stretches involving the muscles used most in your sport or activity. If you play soccer, for instance, stretch your hamstrings as you're more vulnerable to hamstring strains.
• Keep up with your stretching: Stretching can be time-consuming. But you can achieve the most benefits by stretching regularly, at least two to three times a week. Even 5 to 10 minutes of stretching at a time can be helpful.

Beyond Static Stretches: Incorporating Movement for Flexibility

Skipping regular stretching means that you risk losing the potential benefits. For instance, if stretching helps you increase your range of motion, it may decrease again if you stop stretching.

Bring movement into your stretching. Gentle movements, such as those in tai chi, Pilates, or yoga, can help increase flexibility in specific movements. These types of exercises can also help reduce the risk of falls in older adults.

The Role of Foam Rolling in Pre-Workout Routines

Also, try performing a "dynamic warmup." A dynamic warmup involves performing movements similar to those in your specific sport or physical activity at a low level. Then, you gradually speed up and add intensity as you warm up.

Some people may also incorporate foam rolling into their workout routine, along with a dynamic warm-up.

Know When To Exercise Caution

If you have a chronic condition or an injury, adjust your stretching techniques accordingly. For example, if you already have a strained muscle, stretching it may cause further harm. Consult with your doctor or physical therapist to determine the most suitable way to stretch if you have any health concerns.

Also, remember that stretching doesn't mean you can't get injured. Stretching, for instance, won't prevent an overuse injury.

Related Reading

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

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

Flexibility is the range of motion around a joint. The more flexible you are, the greater the range of motion. For instance, if you are flexible, your muscles and tendons will allow your joints to move freely and easily without much resistance. If you lack flexibility, you may find it challenging to perform everyday tasks and movements, such as getting out of a car or reaching for an object on a high shelf. 

Limited flexibility can hinder athletic performance and increase your susceptibility to injuries, particularly muscle strains. Improving flexibility through targeted mobility exercises can help you avoid these pitfalls, enhancing your overall health and fitness.

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Pliability offers daily-updated, custom mobility programs for individuals seeking to optimize their health and fitness. It also includes a unique body-scanning feature to pinpoint mobility issues. If you're feeling limited by pain or your ability to move, Pliability aims to complement your existing fitness routine and help you move more effectively. 

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