How Long Does It Take to Improve Flexibility and See Real Progress?

Have you ever noticed how some people seem to move with complete freedom, while you feel stiff and restricted? You may want to improve your flexibility for a specific goal, such as preparing for an upcoming athletic competition or getting back into yoga after a long break. Or perhaps you’re just tired of feeling stiff and inflexible, and want to improve your range of motion for daily activities. 

Whatever the reason, you’ve likely found yourself asking, “How long does it take to improve flexibility? Understanding the time commitment to achieve noticeable flexibility gains can help you set realistic expectations and stay motivated to reach your goals. In this guide, we’ll explore the factors that affect flexibility improvement so you can get a better idea of what to expect on your journey to becoming more pliable.

If you want to track your progress and improve your flexibility over time, Pliability’s mobility app can help. Our user-friendly platform enables you to create a personalized routine for relieving stiffness, improving mobility, and enhancing your athletic performance. With consistent effort, you’ll be able to set your own goals, measure your progress, and improve your flexibility in no time.

What Is Being “Flexible” and What Are the Benefits?

Flexibility is your muscles’ ability to extend or stretch. The more flexible you are, the greater the range of motion (ROM) for your muscles and joints. Improved flexibility leads to better performance and can help reduce the risk of injury. Stretching can also improve muscle coordination, which helps your body move more efficiently, achieve greater flexibility and ROM support in everyday activities, improving posture, balance, and athletic performance. 

Static stretches focus on lengthening muscles and tendons to improve flexibility. Dynamic stretches involve controlled movements to help warm up your muscles before activity. Both are important, but dynamic stretches are particularly effective for improving mobility and preparing your body for exercise. 

Everyone’s Different: The Individual Nature of Flexibility

Flexibility is incredibly individual. Some people have never been flexible, others have always been flexible. Some become flexible after being once drum-tight, while others lose a good level of flexibility and are now tight. Of course, the definition of flexible can never be universal. What’s flexible to a football player with tight hamstrings certainly wouldn’t be considered flexible to a contortionist! This may sound obvious, but you always need to ask yourself what 'flexible' means to you, instead of searching for an umbrella term. 

While everyone’s answer is different, I’d still make the case for a baseline level of flexibility that pertains to a good quality of life and movement. If your thoracic (upper) spine is rounded, not only will this make you look unappealing, but it will also affect your ability to feel and perform well. If you have an excessive anterior pelvic tilt, you will be a sitting duck for back pain and will find many core exercises almost impossible. 

Flexibility vs. Mobility: What’s the Difference?

In its simplest form, “flexibility” refers to your ability to extend your muscles and joints to a certain extent. For example, some people can bend their thumbs far enough to touch their wrists. Others can spread their legs wide enough apart to do the splits. Flexibility is passive; it takes the exertion of outside force (i.e., gravity, your other hand/leg, etc.) to push your body to full extension. 

“Mobility,” on the other hand, refers to your ability to move yourself to full extension actively. For example, someone who can do a standing split and kick directly over their head has excellent mobility. Their muscles are naturally moving their body to the full extension, rather than outside force being exerted. 

How Flexibility Benefits Your Body

There are many reasons you want both greater mobility and flexibility. Here are just some of the benefits of stretching: 

Lower Injury Risk

When you can move through a broader range of motion without tension in your muscles, joints, and soft tissue, you are far less likely to suffer an overextension injury, such as ankle sprains, shoulder hyperextensions, or jammed fingers. You’re also less prone to back injuries if your spinal column can move through a fuller range of motion without straining the tissue and muscles supporting the vertebrae. 

Better Posture and Balance

Better posture typically means you can stand in the way your body is designed to, which leads to A) more efficient movement, and B) less pain. Flexibility and mobility also contribute to better balance, so you’re less likely to stumble and fall (a common cause of injuries), whether you’re playing sports or just going about your daily life. 

Greater Strength

Greater flexibility and mobility also contribute to enhanced strength across a broader range of positions. The more your body can move through squatting, lunging, pressing, and pulling positions, the greater variety in your strength training, and the more overall strength! 

Less Pain

Pain is your body’s signal that something is wrong, either something is moving that shouldn’t be, or isn’t moving enough. Flexibility and mobility training can do wonders in reducing pain and ensuring smooth, efficient movement. 

Healthier Aging

As you age, you’ll naturally lose both strength in your muscles and mobility/flexibility in your joints. It’s just a side-effect of the physiological aging process. But specifically focusing on mobility/flexibility training can help to combat this natural deterioration and maintain healthy, efficient movement well into your later years. 

Types of Flexibility Training

Flexibility training goes beyond just the various types of stretching! There are numerous flexibility- and mobility-focused training modalities that you can utilize to enhance your movement. Ballistic stretching involves using the momentum of your body or a limb to force it beyond its normal range of motion. For example, kicking your legs high over your head to stretch out your glutes/hamstrings. 

Fair Warning

This type of stretching is considered “less useful” because it not only won’t encourage the muscles to relax properly, but can cause them to tighten up and further reduce mobility. 

Dynamic Stretches 

Involve moving your body in a way that gradually increases your flexibility and mobility. Some of the best dynamic stretches include walking lunges, torso twists, standing hip circles, and shoulder rolls. These are considered among the most effective stretches to increase mobility and flexibility. 

Static Stretches 

Involve holding your body in a static position at or slightly beyond the “tension point” in your range of motion. These are considered less effective (and less safe) than dynamic stretches, but combining the two can be a highly effective means of lengthening and strengthening your joints simultaneously. 

Isometric Stretching 

Involves contracting the muscles in a stretched position, for example, pushing your leg against someone holding it at full extension, or pushing off a wall. This type of stretching not only increases the range of motion but is highly effective at activating (and thereby strengthening) your muscles in a stretched position. 

PNF (Proprioceptive Neuromuscular Facilitation) Stretching 

Involves a combination of isometric and static stretching in a sequence of stretching-and-relaxing movements that leads to significant improvements in passive flexibility (though it’s not as effective for mobility). (See more on the benefits of PNF stretching here.) 

Foam Rolling 

It isn’t a type of stretching, but instead uses stiff foam objects in a cylindrical or spherical shape (such as a rolling pin, ball, or massage stick) to self-massage tight or tense muscles and connective tissue. Using a foam roller is an excellent way to work out knots (such as in your shoulders or lower back), but also to loosen up your joints and increase your range of motion. 

There are numerous benefits to foam rolling, and studies have found that it’s highly effective in improving mobility and flexibility, both when paired with dynamic and/or static stretching. Amazing, isn’t it? With so many types of flexibility training to choose from, you’ve got many different paths to greater fitness and healthier overall movement!

Related Reading

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

How Long Does It Take to Improve Flexibility

There’s no universal “X weeks” guarantee stamped on your body. Anyone telling you otherwise is selling fairytales. Improvements in flexibility and range of motion take time and patience to achieve. The journey will look different for everyone, but there are some typical phases of progression. Here’s what you can expect when improving your flexibility: 

Weeks 2-4

The “Is Something Happening?” Whisper. If you nail consistency (we’ll dissect this!), you might notice tiny shifts. Maybe bending over feels 5% less like a struggle. 

Think Critically

This initial phase is often when your nervous system learns to relax slightly, granting you a tiny bit more range. It’s rarely significant tissue lengthening yet. Don’t mistake this flicker for a bonfire of progress. 

Months 2-6

The “Okay, THIS is Working” Phase. This is where consistent, clever work usually starts paying visible dividends. You can measure the difference by reaching further, holding poses longer, and accessing movements that felt locked before. More significant physiological changes are underway in muscles and connective tissues.

6+ Months & Ongoing

The Deep Dive & Lifelong Journey. Significant flexibility feats (splits, deep backbends, etc.) require long-term dedication. More importantly, maintaining flexibility requires ongoing effort. It’s not a one-and-done project. 

Think Critically

Flexibility isn’t a destination you arrive at; it’s a quality you cultivate continuously. Stop comparing your journey to highlight reels. Progress isn’t always linear – embrace the ebbs and flows.

The Bad News About Flexibility

Flexibility – Use it or Lose It

If you don’t spend enough time training your flexibility, you’ll start to lose it. That’s right, without at least 2-3 training sessions a week, you’ll notice increased stiffness in your joints and muscles within a matter of 7 to 10 days, to be precise. Any progress you might have made with your training will be eliminated as your body naturally tenses and stiffens due to inactivity. 

This means flexibility training needs to be your new way of life! Mixing flexibility training into your regular strength and cardio workouts is the key to improving your mobility and flexibility, not just in the short term, but for the rest of your life. As you saw above, you’ll be more resistant to injuries, have better balance, develop greater strength, and experience less pain. It’s worth putting in the time and effort if it means a better quality of life overall!

What is the Fastest Way to Get More Flexible?

What is the fastest way to get more flexible? Now that you know some factors that can affect flexibility and the speed at which flexibility progress is achieved, we’re going to disclose the best methods of obtaining quick flexibility progress. From assisted stretching to dynamic stretching, find out more below! 

Stretch at the Right Time

There has been considerable debate on whether it is best to stretch in the morning or at night. It doesn’t matter. Studies have shown no difference in the quality of results when comparing stretching in the morning or evening. The muscles and joints tend to be tight in the morning, and participating in flexibility exercises can help release tension and stiffness before starting the day. 

On the other hand, evening stretching can be beneficial for releasing stress and stiffness accumulated throughout the day. This can effectively reduce pain, aches, and muscle tightness before bed, improving sleep quality. With that said, the best times to stretch are first thing in the morning, in the evening, and after exercise. Cold muscles tend to be tight and less pliable, and warm muscles are more flexible and supple.

Focus on Assisted Stretching for a Deeper Stretch

To get the most out of flexibility training, the body needs to be deeply stretched to encourage a more extensive range of motion. When we say “deeply stretched,” we’re talking beyond what’s possible on your own. You can leverage the help of a professional for this or complete it yourself with the right equipment. Assisted stretching increases flexibility and targets a range of other issues, including back pain, plantar fasciitis, and more. To reap these benefits, you need Castleflexx’s equipment - it will certainly help you speed up your flexibility progress!

Deep Tissue Work Can Help You Push Past Limitations

Deep tissue massage therapy incorporates slow strokes and firm pressure to loosen up the fascia and deep muscles. For those struggling with flexibility issues, deep tissue work can be beneficial in stimulating the muscles to loosen up, leading to improved elasticity and pliability. Consider booking a massage or purchasing a lacrosse ball to release the fascia that’s holding you back from reaching your full flexibility potential.

Perform Exercises Through Their Full Range of Motion

One of the many benefits of weight training is flexibility and range of motion improvements. For example, in one study, resistance training increased flexibility in elderly men within six months of exercise. Though, as discussed previously, muscle mass can limit flexibility, resistance training alone does not. Performing resistance training exercises throughout the necessary range of motion can increase flexibility. Additionally, incorporating strength training sessions, at least twice a week, can be a great starting point for improving flexibility and further progress. 

Add Dynamic Stretching Pre-Workout

Dynamic stretching differs from static stretching, which should be performed post-exercise, not pre-exercise. With dynamic stretching, the body performs active movements in its full range of motion to warm up the joints and muscles used during the training session. Adding dynamic stretching to your pre-workout routine can benefit your flexibility journey. This type of stretching has been proven to improve flexibility and range of motion, while also reducing the risk of injury and passive stiffness sustainably. To improve flexibility, start incorporating dynamic stretching into your pre-workout routine. 

Want to speed up the timeline?

You can stretch more frequently if you want to see results faster; in fact, you can stretch every day if you enjoy it! You may also want to incorporate props to assist you, such as a yoga strap, blocks, or a bolster. These additions to your flexibility training can make specific stretches more comfortable, allowing you to extend your hold durations for longer. However, make sure you’re not overstretching your muscles beyond their limits and pushing them to the point of pain. 

A little discomfort is okay when stretching, but you shouldn’t feel sharp or stabbing pain. If you do, that’s a sign that you’ve pushed yourself too far, and it’s time to rest. Going too far, too fast, is one of the most common stretching mistakes you can make. “We live in this world where people want things right away,” Adrian says. “There's a quote that I love and always share: 

'Never give up because great things take time.' It’s cliché, but the journey is the most fantastic part. With fitness, I always like to think there is no actual destination. It's like we’re on a never-ending backpacking trip. You may want to do different things along the way, and that’s okay. Always leave room for yourself to flex, but also be kind to yourself.”

Why Your Flexibility Journey is Unique (And Why Comparison is Pointless)

Forget About What Everyone Else Can Do, and Focus on Yourself

Flexibility is a highly individual physical quality influenced by many different personal factors. A 20-year-old female gymnast will likely improve her flexibility much faster than a 40-year-old male powerlifter. But that doesn’t mean the process isn’t attainable for the powerlifter. 

Before you embark on your flexibility journey, I urge you to forget about what everyone else can do and focus on yourself. Genetics, body structure, past injuries, and lifestyle all influence flexibility levels and progress rates. Therefore, it’s best to focus on your own goals and progress, rather than comparing yourself to others, especially those you see on social media.  

Progress, no matter how small, is still progress. So, celebrate your milestones instead of comparing them to others' highlight reels. 

Understanding the Factors That Influence Flexibility

Activity level, age, gender, genetics, past injuries, and muscle mass are all factors that tie into how long it takes to increase flexibility. Regarding genetics, joint structure, and connective tissue, these factors can contribute to greater ranges of motion. This coincides with how easily connective tissue can adjust to even greater ranges of motion once stretched, along with the tendency to keep this new length. 

Muscle bulk, as seen in the case of the previously discussed powerlifter, can limit a quality range of motion, as the muscle mass can get in the way. That’s not to say bulky bodybuilders and powerlifters are stuck with poor flexibility - you just need to work a bit harder and be a bit more patient along the journey.

Gender also plays a prominent role in how long it can take to increase flexibility. Females are inherently more flexible and tend to show improvements in flexibility faster than males. Significant contributors are a woman’s bone structure and tendency to be less muscular than men. Women also have a higher stretch tolerance than men, particularly since men tend to have greater musculotendinous stiffness than women. 

Consistency Is Key

This is the bedrock. Daily or near-daily effort (five or more times/week) tells your body that this new range is essential and safe. Sporadic stretching is like whispering suggestions instead of issuing clear instructions. 

Think Critically

Why? Consistency trains your nervous system and encourages physical tissue adaptation. Infrequent stretching doesn’t provide enough stimulus for lasting change. Making fitness a part of your lifestyle in small ways every day is powerful.

Mix It Up

Engaging in activities such as yoga, Pilates, dance, and gymnastics can all help improve flexibility by stretching and lengthening muscles and connective tissues. Additionally, incorporating strength training can help improve joint stability and range of motion, allowing for greater flexibility. 

However, it’s essential to find a balance between these two types of exercise, as overstretching or overworking muscles can lead to injury and decreased flexibility. Incorporating a variety of physical activities into your routine can help improve flexibility while also providing other health benefits such as increased cardiovascular health and stress reduction.

Examine Your Lifestyle

Lifestyle factors such as diet, hydration, and stress levels can also impact flexibility. 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. On the other hand, 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 over time.

Age Is Just a Number (But It Still Counts)

Concerning age, as the body gets older, flexibility is diminished. That’s because the joints become stiffer from a decrease in naturally produced lubricating fluid in the joints. Another cause is that the ligaments shorten as we age, which decreases flexibility and encourages stiff joints. All in all, these factors are heavily attributed to the speed of progress regarding increasing flexibility. 

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

Our app features a vast library of high-quality videos designed to improve flexibility, aid recovery, reduce pain, and enhance range of motion. 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. Sign up today to get 7 days free on iPhone, iPad, Android, or on our website. Our mobility app helps improve flexibility, aid recovery, reduce pain, and enhance range of motion.

Related Reading

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

How Can I Tell if I Am Making Progress Toward Becoming More Flexible?

How Do I Know If My Flexibility Is Improving? 

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

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

2. Greater Ease and Comfort

As you become more flexible, you can maintain poses for more extended periods 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 are better able to release stress and recover more quickly from physical activity. 

4. Improved Posture

Improved flexibility can also lead to improved posture. This is because flexible muscles are better able to support the spine and maintain proper alignment. 

5. Increased Energy and Vitality

Finally, increased flexibility can lead to increased energy and vitality. This is because flexible muscles can move more freely, allowing for greater blood circulation and oxygenation. 

Progress toward greater flexibility takes time and consistency. Be patient with yourself and celebrate each slight improvement along the way. 

What Stretches Can I Do to Improve My Flexibility? 

Yes, there are many exercises and stretches you can do to improve your flexibility. Incorporating these into your yoga practice can significantly benefit you in the long run. Here are some exercises and stretches to try: 

1. Standing Forward Bend

Stand with your feet hip-distance apart and slowly bend forward, reaching for your toes. Keep your knees slightly bent to protect your lower back. 

2. Downward Dog 

Start on your hands and knees, then lift your hips up and back, coming into an inverted V-shape. Press your heels towards the ground and breathe deeply. 

3. Cobra Pose 

Lie on your stomach with your hands on the ground under your shoulders. Slowly lift your chest off the ground, keeping your elbows close to your body. 

4. Butterfly Pose

Sit on the ground with the soles of your feet together and your knees bent out to the sides. Use your hands to press your knees toward the ground gently. 

5. Seated Forward Bend 

Sit on the ground with your legs straight out in front of you. Slowly bend forward, reaching for your toes. You can use a strap or a towel to help you get further. 

Take it slow and listen to your body. Don’t push yourself too hard, and always honor any physical limitations you may have. Over time, with consistent practice, you will notice improvements in your flexibility. 

What Should I Avoid to Become More Flexible? 

If you want to become flexible, there are certain things you should avoid in your yoga practice. Here are some of the most important ones: 

1. Overstretching

It’s essential to be patient and gentle with your body as you work on increasing your flexibility. Overstretching can lead to injury and hinder your progress. 

2. Holding your Breath

Breathing is a crucial component of yoga practice, particularly when it comes to enhancing flexibility. Holding your breath can create tension in your muscles, preventing you from fully relaxing and releasing into each stretch. 

3. Comparing Yourself to Others

Everyone’s body is different, and your flexibility journey will be unique to you. Comparing yourself to others can create unnecessary pressure and frustration, which can hinder your personal growth and progress. 

4. Skipping Warm-up and Cool-Down

It’s essential to prepare your body for stretching by warming up and giving it time to recover by cooling down after your practice. Skipping these steps can lead to injury and leave you feeling sore and stiff. 

5. Pushing Through Pain

Pain is your body’s way of telling you something is wrong, and pushing through it can lead to injury. Instead, focus on finding your edge and working within your limits, gradually moving them over time. 

By avoiding these common mistakes, you’ll be on your way to a safer and more effective flexibility practice. 

How Can I Maintain My Flexibility Once I Have Achieved It? 

Once you have achieved your desired level of flexibility, the key is to maintain it through consistent practice and mindful movement. Here are some tips for keeping your flexibility in yoga: 

1. Practice Regularly

Regular yoga practice is crucial for maintaining your flexibility. Aim to practice at least three to four times a week, or more if possible. Even 10-15 minutes of yoga each day can help to maintain your flexibility. The frequency of your practice is more important than the length of your sessions. 

2. Focus on Stretching

Incorporate stretching into your yoga practice to help maintain your flexibility and mobility. Stretching helps to lengthen and loosen the muscles, making them more flexible. Make sure to pull all parts of your body, especially those that tend to be tight, such as the hamstrings, hips, and shoulders. 

3. Use Props

Props such as blocks, straps, and blankets can help maintain your flexibility. They can help you deepen your stretches, hold poses for more extended periods, and support your body in challenging poses. 

4. Practice Different Types of Yoga

Try different styles of yoga to keep your practice fresh and challenging. Each style of yoga focuses on various types of movement and poses, which can help to maintain your flexibility in multiple ways. 

5. Be Mindful

Pay attention to your body and how it feels during your practice. If you feel tight or tense, take a break and stretch gently. If you feel pain, back off from the pose and adjust or exit it completely. Being mindful of your body’s needs and limitations is key to maintaining your flexibility safely and effectively. 

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 training is often associated with static stretches that we hold for a long time. For example, imagine sitting on the floor and reaching for your toes to stretch your hamstrings. While this may improve your flexibility over time, static stretches like this often don’t translate to improved performance in sports. Instead, they may decrease your performance if done before the activity. 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, and enhance range of motion. 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. Sign up today to get 7 days free on iPhone, iPad, Android, or on our website. Our mobility app helps improve flexibility, aid recovery, reduce pain, and enhance range of motion.

‍