How Long Does It Take to Get Flexible & How to Achieve Faster Results

Flexibility exercises are crucial in athletic performance and overall health, but improving it takes time. So, if you’re struggling to touch your toes or get into a deep squat, you might wonder how long it will take to get flexible enough to perform better or avoid injury. Knowing how long it takes to improve flexibility can help you set realistic goals and expectations so you don’t get discouraged when progress seems slow. This article will outline how long it takes to get flexible, including the factors that influence this timeline, and provide tips to help you speed up the process to see results in less time.

One way to boost your flexibility training is with Pliability's mobility app. Pliability is a valuable tool that can help you achieve your goal of getting flexible quickly and effectively with clear insights on how to get there faster.

How Long Does it Take to Get Flexible?

It’s been said that the correct answer to every question is, “It depends.” Depends on what? In the case of improving flexibility, here are some of the big factors that will affect how long it takes you to see progress:

Genetics: The Initial Player in Your Flexibility Journey

Flexibility relies heavily on genetics. Your genetic makeup plays a significant role in determining your natural flexibility range. For example, an athlete came for physical therapy, complaining that he could not improve his hip mobility. Upon investigation, the individual appeared to have very deep hip sockets and likely would never have elite hip mobility simply due to his bone structure. This young man had felt as if he’d been banging his head against the wall for years when he had likely reached his genetic potential for hip mobility long before he came to us. 

Genetics plays a significant role in determining your natural flexibility range. While it’s impossible to discuss the genetic variances of every joint in a single article, the best way to determine your genetic potential is to just speak with a physical therapist who is used to examining the mobility of individuals’ joints. 

Age: The Inevitable Downward Slide

As we age, our muscles and joints become stiffer, leading to a decrease in flexibility. This is because the collagen fibers in our muscles and connective tissues become less elastic, making it harder to stretch them. Our joints' natural wear and tear can lead to stiffness and decreased range of motion. This change happens gradually, and it may take some time to notice. When you see that your flexibility has reduced, you can still do things to improve it. 

Regular stretching and yoga practice can help maintain and improve your flexibility, regardless of age. It’s important to start slowly and work gradually towards more challenging poses. Pushing too hard too soon can lead to injury. With patience and persistence, you can continue improving your flexibility and overall yoga practice, regardless of age. In the beginning, try to practice more than twice weekly and monitor your flexibility for improvements.

Body Composition: Weight, Fat and Flexibility

While this isn’t everyone’s favorite to discuss, it’s impossible to ignore. Body composition plays a role in flexibility by default. Those carrying around excess adipose tissue (body fat) will naturally have their flexibility affected around specific joints. This is especially true around those body portions where we store fat, the hips, and the torso. If so, your muscle fibers may not be causing the issue. This tissue can stop us from achieving a full range of motion.

One of the orthopedic surgeons often stressed that patients had a specific body fat requirement before he would operate – it’s that big of a deal. If you’re struggling with flexibility, you may find that an essential weight loss diet (and exercise plan) goes a long way toward facilitating your goals of becoming more mobile.

Physical Activity: Movement Helps You Get Flexible

Improve flexibility, stretching and lengthening muscles and connective tissues by engaging in:

• Yoga
• Pilates
• Dance
• Gymnastic

Strength training can help improve joint stability and range of motion, allowing for greater flexibility. 

Balancing these two types of exercise is essential, as overstretching or overworking muscles can lead to injury and decreased flexibility. Incorporating various physical activities into your routine can help improve flexibility while providing other health benefits such as increased cardiovascular health and stress reduction.

Lifestyle: Flexibility is About More Than Just Stretching

A diet high in processed foods and low in nutrients can lead to inflammation and stiffness in the body, making it more difficult to achieve greater flexibility.

A diet rich in whole foods and hydration can help keep muscles and connective tissues pliable and flexible. Stress can also play a role in flexibility, as tension in the body can lead to tightness and decreased range of motion. Incorporating stress-reducing practices such as meditation, deep breathing, and restorative yoga can help release tension and improve flexibility.

Starting Point: How Flexible Are You Now?

How flexible are you currently? This can affect us in a couple of ways, some counter-intuitive. If you’re pretty flexible, it may take you longer to increase your flexibility since you’re naturally starting closer to the limits of your genetic potential. 

Suppose you’re pretty inflexible to begin with. In that case, you may notice significant improvements quickly, but it may take a while to see the practical benefits of those improvements (improved mobility and strength).

Consistency: Flexibility Doesn’t Happen Overnight

There is no fast way to make your muscles more limber. If you are a beginner yoga practitioner, you may notice some improvements in your flexibility after just a few weeks of practicing yoga regularly. It may take several months or even years to significantly improve your flexibility, depending on your starting point and level of commitment. It is essential to remember that flexibility is not the only goal of yoga practice. 

Yoga also helps to improve strength, balance, and overall well-being. Even if you don’t become super flexible, you can still enjoy the many benefits of yoga as a regular part of your fitness routine. The key to improving your flexibility is to practice yoga regularly and consistently. Incorporate a variety of yoga poses that target different muscle groups and gradually increase the intensity and duration of your practice. Over time, you may notice that you can deepen your stretches and hold poses for extended periods.

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How to Speed Up Getting Flexible

You can do several things to help speed up the process of becoming more flexible. 

• Practice yoga regularly; the more you practice, the more flexible you’ll become. 
• Listen to your body, and don’t push yourself too hard. 
• Overstretching can lead to injury and can slow down your progress. 

With those tips in mind, let’s look at the types of stretching you can use to become more flexible.

Dynamic Stretching: Get Moving for Greater Flexibility 

Dynamic stretching is a form of stretching that involves moving your muscles through their full range of motion. This type of stretching helps improve flexibility, as it prepares your body for physical activity by increasing blood flow and muscle activation. Dynamic stretching is typically done before a workout or yoga to help warm the muscles and prevent injury. 

Some examples of dynamic stretching exercises include:

• Leg swings
• Arm circles
• Lunges

These movements are done in a controlled manner, gradually increasing the range of motion over time. 

Dynamic stretching can also be specific to the type of workout or activity you are about to do, such as practicing sun salutations before a yoga session. Dynamic stretching is a great way to improve flexibility and prevent injury. It is crucial to always listen to your body and work within your limits, gradually increasing the intensity of your stretches over time. Incorporating dynamic stretching into your daily routine can also help improve your overall physical health and well-being.

Static Stretching: The Cool Down for Flexibility 

Static stretching involves holding a stretch in one position for an extended period, typically 20-30 seconds. This type of stretching is best done after a workout or physical activity, as it helps to cool down the muscles and prevent soreness or injury. Static stretching can also be done independently as a separate stretching routine. 

Examples of static stretches include the:

• Hamstring
• Quad
• Calf

These stretches involve holding a position without any movement, allowing the muscles to release and lengthen over time gradually. 

Static stretching is excellent for improving overall flexibility, as it helps to increase blood flow and range of motion in the muscles. Never pushing your body beyond its limits is essential, as this can cause injury or strain. Always listen to your body and work within your physical capabilities. Incorporating dynamic and static stretching into your routine can help you improve your flexibility and prevent injury or soreness from physical activity or exercise.

Active Stretching: Harness the Power of Your Muscles 

Active stretching is another type of stretching that involves using your muscles to hold a position without any external assistance. This type of stretching is often used in yoga and consists of having a position for an extended period while using your strength to maintain the stretch. 

Examples of active stretches include the warrior pose and downward-facing dog. These stretches require you to use your muscles to hold the position, which helps to improve strength and flexibility over time. 

The Role of Active Stretching in Yoga Practice

Active stretching also enhances balance and stability, requiring you to engage your core muscles and maintain control throughout the stretch. It can also help to prevent injury by strengthening the muscles and increasing the range of motion. It’s important to note that active stretching should always be done within your physical capabilities and limitations. 

It’s also recommended to warm up with dynamic stretching before engaging in active stretching and to cool down with static stretching afterward. Incorporating active stretching into your yoga practice can help improve your overall physical health and well-being while enhancing your yoga experience. You can achieve greater strength, flexibility, and balance through consistent practice and patience through active stretching and yoga.

Passive Stretching: Get Help to Boost Your Flexibility 

Passive stretching involves using external assistance, such as a yoga strap, block, or another person, to help you achieve a deeper stretch. This type of stretching is often used in yoga and involves holding a position with the assistance of a prop or external force. 

Passive stretches include the seated forward fold with a strap, reclined spinal twist with a block, and pigeon pose with a bolster. These stretches can increase flexibility and range of motion by allowing you to stretch more profoundly than you can. 

The Benefits of Passive Stretching in Yoga Practice

Passive stretching is also beneficial for relaxing the muscles and promoting a sense of calmness and relaxation. It can be constructive for those with tight muscles or limited mobility, as it allows you to work gradually towards a deeper stretch over time. It’s important to note that passive stretching should always be done slowly and gently without forcing the body beyond its limits. It’s also recommended that you warm up with dynamic stretching before engaging in passive stretching and cool down with static stretching afterward. 

Incorporating passive stretching into your yoga practice can help improve your overall physical and mental health and enhance your yoga experience. With consistent practice and patience, you can achieve greater flexibility and relaxation through passive stretching and yoga.

Proper Form: The Key to Safe Stretching 

Proper form is crucial in stretching, whether active or passive. Proper form ensures that you’re targeting the intended muscles without causing unnecessary strain on other parts of your body. 

It also helps prevent injuries and ensures you get the most out of your stretches. When stretching, paying attention to your body’s alignment and avoiding any movements that cause pain or discomfort is essential. 

Guidelines for Safe and Effective Stretching

If you’re unsure about the correct form for a particular stretch, it’s best to seek guidance from a qualified yoga teacher or fitness professional. It’s also important to remember that stretching should be done gradually and slowly. 

Rushing through stretches or pushing your body too far beyond its limits can result in injuries or muscle strains. Focus on breathing deeply and letting your body respond naturally to the stretch.

Adequate Rest and Recovery: Importance of Listening to Your Body 

Rest and recovery are essential components of any exercise routine, including yoga. Our muscles experience minor tears and damage when we engage in physical activity. This natural process allows our muscles to grow stronger and adapt to the demands we place on them. However, our muscles can become overworked and fatigued without adequate rest and recovery, leading to injuries and decreased performance. 

Rest and recovery allow our muscles time to repair and regenerate. During rest periods, our bodies can focus on repairing damaged muscle fibers, replenishing energy stores, and reducing inflammation. This process is crucial for building strength and endurance and preventing injuries. In addition to physical benefits, rest and recovery also provide mental benefits. 

The Importance of Rest and Recovery in Yoga Practice

Yoga and other forms of exercise can stress the body and mind. Taking time to rest and recover can help to reduce stress levels, improve sleep quality, and enhance overall mental well-being. 

It’s important to incorporate rest and recovery into your yoga practice by allowing for rest days and including activities that promote relaxation and recovery, such as meditation, deep breathing, and gentle stretching. You can perform at your best and achieve your yoga goals by giving your body and mind the needed rest. 

How Can You Tell if You’re Making Progress Toward Becoming More Flexible? 

As a beginner in yoga, it is common to wonder if you are making progress toward becoming more flexible. Here are some signs to help you mark your progress toward becoming more flexible: 

1. Increased Range of Motion

An increased range of motion is one of the most obvious signs of increased flexibility. You may notice that you can move your body more easily into certain poses or deeper into poses that were previously uncomfortable or impossible. 

2. Greater Ease and Comfort

As you become more flexible, you can maintain poses for extended periods and with greater ease and comfort. You may also be able to breathe more deeply and relax more fully into each pose. 

3. Reduced Muscle Tension and Soreness

Increased flexibility can also lead to reduced muscle tension and soreness. This is because flexible muscles can better release tension and recover more quickly from physical activity. 

4. Improved Posture

Improved flexibility can also lead to improved posture. Flexible muscles can better support the spine and maintain proper alignment. 

5. Increased Energy and Vitality

Increased flexibility can lead to increased energy and vitality. This is because flexible muscles can move more freely, allowing for more excellent circulation and oxygenation of the blood. Progress toward greater flexibility takes time and consistency. Be patient with yourself and celebrate each slight improvement along the way.

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

Pliability offers an exciting new approach to flexibility training. With a focus on athletes and performance, Pliability takes a fresh view of yoga and mobility work that might make you think, “This isn't yoga.” Flexibility training with Pliability combines yoga-inspired stretching and mobility drills with athletic recovery in mind. The routines are designed to help you improve your performance, aid recovery, and reduce injury. Pliability also caters to the needs of those who want to get better at their sport or fitness routine, not just “do yoga.” The app features a vast library of high-quality videos that target specific muscles and areas of the body to improve flexibility, aid recovery, and enhance performance. 

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, our mobility app aims to complement your fitness routine and help you move better.

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To improve flexibility, aid recovery, reduce pain, and enhance performance with our mobility app.

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