How to Improve Flexibility in 6 Steps & 9 Top Tips for Mobility Gains

Flexibility might seem elusive, but it’s a key component of overall health and well-being. Whether you’re trying to nail a yoga pose, improve athletic performance, or simply ease everyday movements, understanding how to improve flexibility can make a significant difference. In this article, you'll discover practical tips to enhance your flexibility and mobility with strategies that are easy to integrate into your routine, helping you move more freely and prevent injury.

Pliability’s mobility app can serve as an excellent resource in this journey of mobility exercises. It offers personalized mobility training to support your goals and improve flexibility effectively.
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What is Flexibility?

Flexibility is the ability of muscles and joints to move through their full range of motion without pain or restriction. It’s a vital aspect of overall fitness that plays a significant role in injury prevention. Activities like bending down to tie your shoes, performing yoga poses, or even reaching for something on a high shelf demonstrate flexibility. 

These movements require our muscles to stretch and move smoothly, allowing us to perform everyday tasks efficiently. Flexibility helps maintain healthy joints by promoting better circulation and increasing synovial fluid, nourishing the joint's cartilage and other structures. This is especially important for weight-bearing joints such as the hips and knees.
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The Connection Between Flexibility and Mobility

Flexibility is closely linked to mobility, which is the ability of our joints to move through a full, healthy range of motion. When our muscles are inflexible, it can limit our mobility and affect the biomechanics of our bodies. This can lead to strain or stress on other body parts, increasing the risk of injury. For example, if a dancer or pitcher tries to perform a move without warming up first, they’re more likely to get injured due to limited flexibility. 

Our flexibility naturally declines as we age, making it even more crucial to maintain it for daily activities and overall health. Inadequate flexibility can also lead to abnormal stress on distant structures, such as tendonitis in the knee related to calf tightness.
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Signs of Limited Flexibility and How to Improve It

Recognizing signs of limited flexibility and range of motion is the first step toward improvement. It could be a sign of limited flexibility if you find it difficult to perform daily activities like:
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• Bending
• Reaching
• Twisting
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Experiencing pain or discomfort during movement or at rest may also indicate reduced flexibility. Additionally, if your physical performance declines, you might notice a reduced ability to move your joints or stiff, tight muscles. To improve flexibility, incorporate stretching exercises into your routine. 
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• Focus on targeting the main muscle groups
• Hold each stretch for 15-30 seconds. 
• Aim to stretch at least 2-3 times a week. 
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You can also try activities like yoga or Pilates, which help improve flexibility and mobility.
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Related Reading

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• Ankle Mobility Exercises
• Knee Mobility Exercises
• Shoulder Mobility Exercises
• Hip Mobility Exercises
• Thoracic Mobility Exercises
• Wrist Mobility Exercises
• Stretch Before Or After Workout
• Leg Mobility Exercises
• Best Stretching Routine
• Mobility Exercises For Beginners
• Mobility Exercises For Athlete
• Lower Body Mobility Exercises
• Back Mobility Exercises
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What Are the Factors That Contribute to Flexibility?

Age and Flexibility: The Impact of Getting Older

As we age, the elasticity of our muscles and joints tends to decline. This can significantly affect our flexibility, making daily activities more challenging. A sedentary lifestyle can accelerate this process, causing stiffness and reducing our range of motion. Staying active and incorporating regular stretching can help mitigate these effects, keeping us more limber and mobile.
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Work History and Flexibility: The Desk Job Dilemma

Our work environment and habits can greatly influence our flexibility. Desk jobs, where we spend long hours seated, can lead to rigidity in our muscles and joints. This is particularly true for the hips and lower back. Regular movement and stretching breaks can counteract the negative impact of prolonged sitting, helping maintain our flexibility over time.
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Joint Structure: The Role of Anatomy

The inherent structure of our joints influences their range of motion. For example, the shoulder joint is designed for a broad range of movement, while the knee is more limited. Tight muscles and connective tissues can further restrict these natural movements. Understanding our joint anatomy can help us target specific areas to improve flexibility.
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Connective Tissue: Fascia, Tendons, and Flexibility

Connective tissues like fascia and tendons play a crucial role in our flexibility. Unlike muscles, these tissues are less elastic and can become stiffer. Factors such as hydration and collagen production affect their flexibility. Staying hydrated and engaging in activities that promote collagen health can support better movement.
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Muscle Mass and Flexibility: Finding Balance

Bulky muscles can sometimes impede flexibility. There may be a trade-off between muscle mass and flexibility for athletes and those who engage in heavy strength training. Incorporating stretching and mobility exercises can help balance these aspects, promoting better overall performance and reducing the risk of injury.
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Genetics and Flexibility: Natural Variability

Genetics can influence our natural flexibility. Some individuals are inherently more flexible than others. Lifestyle habits, such as regular stretching, can still have a significant impact, helping improve our flexibility regardless of genetic predispositions.
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Past Injuries and Flexibility: Overcoming Restrictions

Injuries can create scar tissue and lead to reduced muscle elasticity, limiting our flexibility. They can also result in the formation of trigger points, which restrict movement. Rehabilitation and targeted exercises can help address these issues, promoting flexibility and reducing pain.
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Lifestyle and Flexibility: The Importance of Movement

An active lifestyle plays a fundamental role in maintaining flexibility. Regular exercise and stretching can help counteract the effects of aging and inactivity, keeping our muscles and joints more mobile. This enhances our physical performance and supports overall health and well-being.
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The 4-Stretch Test to Tell If You're Dangerously Inflexible

1. Assessing Hip Flexibility with the Spider-Man Stretch

The Spider-Man stretch is a great tool for evaluating hip flexibility. 
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• Start pushing up, ensuring your hands are directly under your shoulders. 
• Bring your left foot up beside your left hand and drop your right knee to the floor. 
• Lower your left shoulder toward the ground to deepen the stretch. 
• Hold for two breaths before returning to the start and switching sides. 
• Perform three reps per side.
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You’ll notice a problem if one side is considerably tighter and you can’t bring your foot as close to your hand. Uneven hip flexibility often indicates a lack of strength, leading to balance issues and injury. If your right hip is weaker, you might unknowingly put more strain on your left knee and ankle over time.
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2. Testing Hamstring and Calf Flexibility with the Inchworm

The inchworm stretch targets your hamstrings and calves. 
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• Begin in a pushup position and walk your feet slowly toward your hands, keeping your knees straight. 
• Your hips will rise as you move. 
• Stop when you reach your limit and hold for three breaths. 
• Walk your hands back out to the pushup position. 
• Repeat three times.
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If you can only take a few steps or struggle to move your feet past where your knees were, you likely have tight calves and hamstrings. This limitation can compromise your range of motion and make your back more prone to injury, especially if you’re a treadmill runner.
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3. Evaluating Hip Mobility with the Hip Shifter

The hip shifter stretch helps you assess how well your hips move together. 
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• Kneel on a soft surface with your knees spread wide and lean forward onto your forearms. 
• Push your butt back as if you’re on a porch swing, and hold for two breaths. 
• Return to the start and repeat, aiming to go deeper each time. 
• Perform ten reps.
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You’ll find an issue if your hips barely move backward or if your knees won’t spread wide enough. Tight hips are often a result of being too sedentary, which can lead to reduced joint mobility and other health concerns. 
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4. Checking Glute Flexibility with the Bretzel Lean

The Bretzel Lean targets your glutes. 
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• Sit with your legs wide and knees bent. 
• Lean to your right, attempting to bring your right knee to the ground. 
• Twist your torso and place your hands beside your right leg. 
• Lower your chest as far as possible and hold for three breaths. 
• Return to start and repeat on the left. 
• Do two reps per side.
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If one knee can’t get close to the ground or if one side is significantly more flexible, your glutes may be tight. This can cause your back to overcompensate, leading to pain and potential injury. Balancing glute strength and flexibility is key to preventing these issues.
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How To Improve Flexibility in 6 Easy Steps

1. Foam Rolling: A Simple Start

Foam rolling is an effective way to increase flexibility and prepare your muscles. Similar to traditional stretching, it improves circulation and loosens tight tissues. Roll on your thigh three to four times, then rock your leg. This technique can be applied to various muscles using massage sticks and percussion devices.
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2. Dynamic Stretching Before Activity

Dynamic stretching involves moving through your joint’s range of motion without holding. This approach enhances flexibility and prepares your body for physical activity. Examples include:
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• Leg swings
• Hip openers
• Butt kicks
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Aim to move naturally, increasing your range of motion gradually without straining.
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3. Static Stretching After Activity

Post-activity is the ideal time for static stretching when your muscles are warm and pliable. Extend a muscle to the farthest point without pain and hold for 20 seconds. Repeat this 2-4 times. This method improves flexibility by targeting specific muscle groups after exercise.
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4. Focus on Areas That Need It

Identify the particularly tight areas and focus your stretching there. If you’re tight in your hip flexors and calves, prioritize those areas. This targeted approach ensures that you’re effectively addressing your individual needs and improving your overall flexibility.
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5. Consistency is Key

Flexibility gains can be lost quickly, so stretch regularly. Target tight areas daily, and stretch more than once a day if possible. This consistent practice will help you maintain and improve your flexibility over time.
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6. Stretch Safely

Avoid stretches that strain joints or cause discomfort. Focus on feeling a stretch in the muscle without joint pain. Stay clear of positions that feel unnatural or cause strain. This ensures that you’re stretching safely and effectively.
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A Performance-Focused Yoga App for Enhanced Mobility and Recovery

Pliability offers a fresh take on yoga, tailored for performance-oriented individuals and athletes. Our mobility app features a vast library of high-quality videos designed to improve flexibility, aid recovery, reduce pain, and enhance range of motion.
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The 25 Best Beginner Stretches for Flexibility

1. Cobra Pose

 Cobra Pose is a beginner-friendly yoga pose. It might help alleviate lower back pain and strengthen your abs. 

To do Cobra Pose:  
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• Start from a prone position.
• With palms flat and positioned beneath your shoulder blades, lift your upper body and head off the floor.
• Pushing from your hands, bring your head and upper body as high as they’ll go. Engage your lower back muscles and lift that chin to raise as much as possible.
• Hold for a few breaths.
• Slowly lower on an exhale. 
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Pro tip: It’s easy to tense up with Cobra Pose since you’re engaging so many muscles, so remember to stay relaxed and mindful of your shoulders.  
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2. Cat-Cow Pose

Cat-Cow Pose helps strengthen your core muscles while stretching the neck, spine, and shoulders. 

To do Cat-Cow Pose:  
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• Start in Table Pose (on your hands and knees). Your spine should be neutral.
• Lift your head, relax those shoulders so they fall away from your ears, and look straight ahead. 
• Curve your spine outward on an exhale. This means tucking in your tailbone and bringing your pelvis forward so your back arches toward the ceiling.
• Release and lower your head (although not so far your chin hits your chest). 
• Relax back to a neutral spine. 
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3. Seated Side-Straddle Stretch

The seated side-straddle stretch unlocks flexibility in your abs and back. Part of the magic comes from extending your arms overhead, which engages and opens your chest, ribs, and shoulders. 

To do a seated side-straddle stretch:  
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• Sit on the floor with your legs splayed as wide as possible without being uncomfortable. 
• Bend your elbows and raise your arms to your sides, keeping your head and neck in line with your spine. 
• Engage your abs and on an exhale, bend slowly to your right. Bring that elbow as close to the floor as possible without rotating your spine.
• Bend until you feel tension. 
• Hold for 15–30 seconds then relax back into the starting position.
• Repeat the above 3–4 times.
• Switch sides.  
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4. Bridge Pose

Bridge Pose is a yoga staple and one of the first back-bending positions yoga newbies learn. It opens up the spine, and regular practice of this stretch goes a long way toward achieving the bendy, flexible core. 

To do a Bridge Pose:  
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• Lie flat on your back.
• Bend your knees, hip distance apart.
• Push on both feet on an inhale and allow the force to raise your hips. 
• Bring your hands together under your lower back. 
• Press down even more on your feet to push your hips even higher, letting your outer thighs roll inward. 
• Hold for a few breaths, then on an exhale, unclasp your hands. 
• Let your hips sink back to the ground. 
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Pro tip: Lift from the pelvis, though, not your navel.  

5. Swiss Ball Ab Stretch

Incorporating a fitness ball into your stretching routine with a Swiss ball ab stretch creates a flexible core. This stretch primarily targets your abs but also works your lower back. Plus, it’s beginner-friendly. 

How to do a Swiss ball ab stretch:  
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• Balance a Swiss ball in the middle of your back.
• Plant your feet flat on the floor.
• Extend your back until your spine touches the ball, arching around it.
• Bring your arms up over your head and place them on the ground. 
• Stretch out as much as possible without discomfort and hold for 30–60 seconds. 
• Repeat as required.  
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6. Seated Inner Thigh Stretch

The seated inner thigh stretch, sometimes called the butterfly stretch, is one of the easiest ways to open and engage your inner thighs, hips, and groin. It’s one of the best ways to relieve the hip discomfort many get from spending hours sitting at a desk. 

To do a seated inner thigh stretch:  
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• Start from a sitting position with your legs out in front of you. 
• Reach out and grab your right foot.
• Pull your foot up toward your groin. Do the same for your left foot so that the soles of your feet are connected.
• Holding your feet in your hands, allow your elbows to rest until they connect with your knees. 
• Press gently into your knees with your elbows so they sink toward the ground. Do this until you feel tension and pull in the groin. 
• Hold for 20–30 seconds. 
• Repeat 3 times. 
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FYI: You can hinge a bit forward from your waist, but try to keep your spine straight.  

7. Single Heel Drop Stretch

Known as the heel-drop calf stretch, this leg stretch opens up your calves. It can help increase flexibility from knee to toe. 

To do a single heel drop stretch:  
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• Stand on a raised step or sturdy object.
• Slightly bend your right knee and drop your right heel to the ground.
• Hold the stretch for up to 30 seconds.
• Repeat 2–3 times on each side. 
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Pro tip: You can hold onto the wall if this helps with balance.  

8. Standing Quad Stretch

The standing quad stretch is a running mainstay. They’re super easy even by the standards of this beginner-level list. Plus, you can do them just about anywhere. 

To do a standing quad stretch:  
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• Stand tall with your spine aligned.
• Raise your right heel toward your butt. 
• Stand up straight and try to point your right knee directly down toward the ground, keeping your knees as aligned as possible.
• Hold your right foot with your right hand and hold for 30 seconds. 
• Return to standing.
• Repeat 2–3 times on each leg. 
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Pro tip: This is another stretch that requires a bit of balance. So again, feel free to use a wall or a stable surface to help you hold the position.  

9. Forward Lunge

Whether you’re bulking, cutting, or just trying to improve overall fitness, lunges are where it’s at. Lunging calf stretches go a long way in building foundational muscle memory that can be built on in tailored goal-specific training involving complex and/or weighted lunges. 

To make a runner’s lunge:  
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• Start in a plank position with both hands planted into the ground.
• Step your left foot toward your left pinky finger. 
• Relax your back and hips and let them sink toward the ground. 
• Hold for 30 seconds.
• Switch sides.  
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10. Reclined Pigeon Pose

While the reclined Pigeon Pose is primarily used to stretch the hips and lower back, it can also help release tight hamstrings. Why would you want more flexible hammies? Well, according to studies like this 2019 study, flexible hamstrings could combat posture issues and general muscle pain. An earlier study in 2015 also linked tight hamstrings to lower back pain. 

To do a Reclined Pigeon Pose:  
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• Lie on the floor with your knees bent and your heels planted close to your butt. 
• Lift your right foot and bring it across your body, resting your right angle on your left thigh. 
• Clasp both hands together under your left thigh. Use them to bring your left knee up toward your chest, letting your left foot lift from the floor. 
• Allow your hips to bend and hold once you feel them stretch. 
• Keep your right foot flexed and your right knee open, away from your chest, to enhance the effectiveness of the hip stretch.
• Hold the pose for 3 deep breaths, then lower yourself back to the first position. 
  Switch legs and repeat.  
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11. Eagle Arms Stretch

Eagle arm stretch helps promote flexibility in the shoulders, elbows, and forearms. It’s also great for opening up the trapezius, which is helpful if you plan to follow up on your arm work with back stretches. 

To do an eagle arms stretch:  
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• Start from a sitting position. Cross-legged on the floor or in a chair is fine, so long as your spine is straight and your hips aren’t twisted.
• Bend your elbows as you cross your right arm underneath your left arm.
• Wrap your arms until your palms touch, or grab the left fingers with the right hand.
• Lift your elbows to shoulder height, if possible, and hold for 15–30 seconds. 
  Switch sides.  
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12. Fingers up and Down Stretch

This stretch works your hands, wrists, and fingers, as well as your upper arms and forearms. Flexibility across the whole arm is important, but the hands and fingers are an often overlooked area. 

To do the fingers up and down stretch:  
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• Reach your left arm out in front of you at shoulder height.  
• Face your left palm toward the ceiling.  
• With your right hand, gently pull back on your left fingers.  
• Breathe in and hold the stretch for up to 30 seconds.  
• Switch hands.  
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13. Overhead Tricep Stretch

This is an ideal stretch to help reduce tension during your work day. It also makes for a top-notch warm-up or cool-off stretch. 

To do an overhead triceps stretch:  
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• Stand tall with your spine aligned.  
• Bring your right arm up toward the ceiling.  
• Bend your right arm at the elbow, reaching down toward your upper back. Leading with your middle finger, get your right hand as close to your spine as possible.  
• Lift your left arm overhead, grab the right elbow and pull the arm until you feel the right triceps stretch.  
• Hold for 30 seconds. 
• Repeat 3–4 times per arm.  
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14. Shoulder Cross-Arm Stretch

The shoulder cross-arm stretch helps stretch and release tension in the back of the shoulder. 

To do a shoulder cross-arm stretch:  
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• Stand with your feet hip-width apart.  
• Bring your right arm straight across your body.  
• Bend your left arm at the elbow and hook your left forearm under your right arm.  
• Support the right arm above the elbow and use your left arm to pull your right arm further across your bod.  
• Hold for up to 20 seconds and switch sides.  
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15. Doorway Pectoral Stretch

The doorway pectoral stretch is a great way to open a cramped chest. You’ll also flex your triceps, biceps, forearms, and upper back. 

To do a doorway pectoral stretch:  
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• Standing in an open doorway, bring your arms up by your sides. Bend your elbows and place your hands on either side of the door frame.  
• Bring your right foot forward and take a step. You should feel the stretch in your shoulders and chest straight away.  
• Hold for 30 seconds then take a step back. 
• Repeat 2–3 times per leg.  
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Pro tip: It’s important to keep your back straight and not lean forward.  

16. Back Flexion Stretch

Back flexion stretches are perfect for increasing the bendiness of your spine, as well as undoing any built-up tension for daily activities. The following is for a standing lumbar flexion, but sitting variations also exist. 

To do a standing back flexion:  
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• Start standing with your arms down by the sides of your body.  
• Bend forward and hinge at the hips.  
• Keep going until you can either touch your toesor grasp your ankles.  
• Hold for 5–10 seconds. You should feel a bit of pull in your hamstrings.  
• Return to stand. 
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Pro tip: Try and press your chest and torso as much into your thighs as you can.  

17. Knee-to-Chest Stretch

The knee-to-chest stretch unlocks flexibility in your lower back muscles and opens your glutes. 

To do a knee-to-chest stretch:  
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• Start by laying down on a flat surface, back to the ground. Make sure the backs of your heels are firmly on the floor. 
• Bring your feet in toward your butt and allow your knees to bend. 
• Grasp your knees with both hands.
• Pull your knees toward your chest, bringing it as close as possible. You should feel the stretch in your lower back.
• Hold for up to 30 seconds.  
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18. Child’s Pose

Child’s Pose is a simple yet effective way to increase flexibility and relieve back pain. When done correctly, it can also help open up the thighs, hips, and ankles. 

To do Child’s Pose:  
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• Start from Table Pose. That’s on your hands and knees, ensuring your hips, hands, and knees line up.  
• Bring your backside back to rest on your heels, letting your knees bend.  
• On an exhale, bring your torso as low toward the ground as possible. Stretch your arms further out in front of you to aid the stretch.  
• Relaxing your arms and shoulders as you flex your pelvis toward the ground.  
• Hold for 30–60 seconds. 
• Relax and reverse back into Table Pose. 
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Pro tip: Your head should always face the floor, with your neck straight. Twisting your neck can wreck the flexibility benefits you’re trying to gain.  

19. Seated Spinal Twist

The seated spinal twist works your back and neck, as well as your glutes, chest, and abs. 

To do a seated spinal twist:  
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• Start from a sitting position on the floor. Keep your back upright with your hands on your thighs.  
• Bring your right knee up and bend it.  
• Cross your right leg over your left with your right ankle on the outside of your left thigh.  
• Place your right arm behind you, fingertips on the floor, twisting to reach as far behind you as you can without strain. Raise your left arm upward to help drive the motion.  
• Bring your left arm down so your triceps rest against the outer side of your left knee/thigh. On each exhale twist, it is a little further to the right.  
• Hold for 5–10 breaths, then gently reverse out of the pose.  
• Alternate and repeat with the other side, completing 5–10 twists total. 
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Pro tip: Make sure your feet are both touching the floor still, and your hips are square.  

20. Sphinx Stretch

The sphinx stretch, or Sphinx Pose, is another yoga mainstay. Much less complex than the previous entry, the sphinx stretch will open up your entire back, increasing flexibility and teaching your spine to bend. 

To do a sphinx stretch:  
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• Start in a prone position, stomach to the ground.  
• Position your elbows beneath your shoulder blades.  
• Engage your quads and knees to drive the tops of your feet into the floor.  
• Lift your upper body by pressing your palms into the ground.  
• Allow your spine to bend and push your chest outward. Look up to create distance between your chin and collarbone to help drive the movement.  
• Hold for 5–10 breaths then relax.  
• Repeat as many times as needed.
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21. Standing Hip Circles

If you’re looking for a low-impact way to flex those quads, you found it. Standing hip circles employ the full rotational range of your hip joints to work not only your groin and pelvic muscles. They also help open up the thighs and glutes. 

To do standing hip circles:  
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• Stand with your feet hip-width apart, toes facing forward.  
• Lift your right knee until your thigh is parallel to the floor.  
• Bring your knee out until you feel your inner thigh, groin, and hip stretch.  
• Return your leg to standing, making a circle in the air with your knee.  
• Repeat with the other leg.  
• Perform 5–10 circles for each leg.  
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22. Reclining Bound Angle Pose

The Reclining Bound Angle Pose is a top-tier yoga position for stretching the hips and groin. In addition to expanding your hips, this position will expand your inner thigh adductors and tighten the lower abdomen. 

To do Reclining Bound Angle Pose:  
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• Start by lying down on your back on the floor. Your legs should be extended, your arms at your sides, and your palms facing up.  
• Bending your knees, bring the soles of your feet together. Allow your legs to open.  
• Bring your connected heels toward your groin. Push the motion until you feel the stretch in your hips and thighs.  
• Allow your shoulders and upper body to relax. Hold the pose for 1–5 minutes.  
• Bring yourself back to Position 1 by slowly bringing your knees closer, allowing your knees to unfold and extend. There is no need to repeat! 
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Pro tip: An easy variation for this stretch is to put a yoga block on the lowest level under each knee. This can give you extra support and may reduce joint tension or stress.  

23. Lunging Hip Flexor Stretch

The lunging hip flexor stretch is one of the best ways to open up your hips while working the glutes and quads. 

To do a lunging hip flexor stretch:  
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• Start in a standing position, looking straight ahead.  
• Lift your right knee up and take a big step forward with your right foot.  
• Bend deep into your right knee and let your hips sink down and forward toward the ground.  
• Return to your starting position and repeat with the left leg.  
• Perform 10–15 lunges per leg.  
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24. Garland Pose

This squatting pose works the hips, groin, thighs, ankles, and torso. 

To do Garland Pose:  
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• Start in a standing position with your feet apart. They should be wider than your shoulders (about the width of your yoga mat if you have one).  
• Bend your knees and bring yourself down into a squat.  
• Drop your buns as close to the ground as you can get without touching it and your heels firmly planted into the floor.  
• With your elbows and arms inside your knees, bring your palms together in a prayer position.  
• Keep your spine straight and your hands over your heart. Push your upper arms into your knees, holding for 5 breaths.  
• Relax out of the pose, coming back to a standing position.  
• Repeat 3 times. 
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Pro tip: Sit on a yoga block or put a folded firm blanked underneath your heels for added support.  

25. Seated IT Band Stretch

IT band syndrome (aka runner’s knee) causes flaring pain at the outer knee. You know what’s a good way to stop IT band syndrome in its tracks? A flexible IT band! The Seated IT band stretch promotes IT band, hip, and leg flexibility. 

To do a Seated IT band stretch:  
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• Sit on the floor with your arms by your sides and your back straight.  
• Cross your right leg over your left.  
• Pull your right knee up toward your chest, bringing the inside of your knee as close to your torso as possible.  
• Bring your left arm up and hug your right knee with it. Allow your upper body to twist as you follow the motion through gently.  
• Engage and tense your right thigh. You should feel the stretch across the outside of your hips and in your butt.  
• Hold for 15–20 seconds.  
• Repeat 3–5 times per leg.
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Related Reading

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• Golf Mobility Exercises
• Upper Body Mobility Exercises
• Mobility Exercises For Runners
• Can You Over Stretch
• Squat Mobility Exercises
• Functional Mobility Exercises
• Why Stretching Is Important
• Foot Mobility Exercises
• Arm Mobility Exercises
• Hamstring Mobility Exercises
• Elbow Mobility Exercises
• Rotator Cuff Mobility Exercises
• Bed Mobility Exercises
  
• What Are Mobility Exercises
  
• Full Body Mobility Exercises

5 Benefits of Enhanced Flexibility

1. Decreases Your Body Pain

Flexibility training is an effective way to reduce pain. By consistently stretching, your muscles will lengthen and become less tense, resulting in less pain during your daily activities and workouts. Stretching also helps lengthen your muscles, reducing your risk of muscle cramps. Increasing your range of motion can improve your pain tolerance.
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2. Corrects Your Muscle Imbalances and Posture

Flexibility training can help correct muscle imbalances and improve your posture. You can align and correct your muscle imbalances by targeting specific muscles with strengthening and stretching exercises. This can help reduce musculoskeletal pain, especially for those with sedentary careers or lifestyles. Increasing your range of motion will allow you to sit taller and stand straighter.
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3. Decreases Tension Headaches and Migraines

Tension and stress headaches can interfere with your daily life. In addition to a proper diet, hydration, and getting plenty of rest, stretching may help reduce the tension you feel from headaches. Studies have shown that stretching and flexibility exercises can reduce the frequency and intensity of headaches, and improve the cardiac autonomic balance.
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4. Reduces Your Risk of Injury

As you develop muscle strength and flexibility, your muscles will be able to withstand more stress, which reduces your risk of injury. Flexibility, mobility, and strength all function together, so it’s important to avoid overstressing your muscles by introducing too much load at once.
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5. Enhances Your Athletic Performance

Improved flexibility can positively impact your athletic performance. Since flexibility affects mobility, good flexibility in the muscles means your joints will experience fewer limitations since tight muscles restrict motion.
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Performance-Focused Yoga App for Enhanced Mobility and Recovery

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:
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• Improve flexibility
• Aid recovery
• Reduce pain
• Enhance range of motion
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Pliability provides daily-updated custom mobility programs for those interested in optimizing their health and fitness. It also includes a unique body-scanning feature to pinpoint mobility issues. If you're feeling limited by pain or the ability to move, Pliability aims to complement your fitness routine and help you move better. 

Sign up today to get 7 days absolutely for free, on iPhone, iPad, Android or on our website to improve flexibility, aid recovery, reduce pain, and enhance range of motion with our mobility app.
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How Long Does It Take to Improve Flexibility?

Flexibility improvement is a nuanced process. Each individual’s timeline varies, and several factors influence the results. Let's explore the key elements that shape your path to greater flexibility.
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Genetics and Bone Structure: The Unseen Influencers

Genetics plays a significant role in flexibility. Your bone structure can limit or enhance your ability to stretch. For some, deep hip sockets or other anatomical features may restrict certain movements. Consulting a physical therapist can help identify your unique genetic potential.
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Body Composition: The Impact You Might Overlook

Excess body fat can hinder flexibility, especially around the hips and torso. It’s not just the muscles that affect your range of motion; adipose tissue can also limit your flexibility. If this concerns you, a weight loss plan can complement your stretching efforts and enhance mobility.
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Your Flexibility Starting Point: Where Are You Now?

Your initial level of flexibility matters. If you’re already flexible, progress might be slower as you approach your genetic limits. Conversely, less flexible people may see quick gains, but practical benefits like improved mobility and strength might take time.
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Consistency: The Key to Success

Consistency is crucial for improving flexibility. You need to stick with your stretching routine to see results. A well-designed program is only useful if followed. Daily practice is essential; the more consistent you are, the better your results will be.
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Accelerating Your Flexibility Gains

To speed up your progress, focus on static and PNF stretching. These methods are more effective than ballistic or dynamic stretching for flexibility. Hold each stretch for about 30 seconds and aim for three to four sets per muscle group. Avoid overstretching, as this can lead to injury. A professional can tailor the duration to your needs.
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Frequency: Make Stretching a Habit

Incorporate stretching exercises into your routine at least five to six times weekly. Higher frequency leads to better results. This aligns with our home exercise plans for our patients, emphasizing daily practice for optimal outcomes.
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How Often Should I Do Strength and Flexibility Exercises?

Strength Training Frequency: When and How Often?

Incorporating strength exercises into your routine should involve all major muscle groups:
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• Legs
• Hips
• Back
• Abdomen
• Chest
• Shoulders
• Arms
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Aim to train these groups at least twice a week. You don't need to allocate much time, either; sessions can be under 20 minutes. Focus on exercises that challenge you to the point where another repetition feels difficult without assistance. Perform 8 to 12 repetitions per exercise and complete at least two sets. For better results, try to do 3 sets. Gradually increase the intensity and volume over several weeks to avoid injury and maximize progress.
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Flexibility Training: How to Improve Your Range of Motion

Flexibility exercises can be done as often as you like, but it's beneficial to perform them at least two to three times a week. These exercises help improve your range of motion and reduce stiffness, enhancing your performance in other activities. Unlike strength training, there's no specific time requirement for flexibility exercises. 

The key is to focus on controlled movements and stretches that target the areas you want to improve. Warm up your body before diving into flexibility training, and avoid bouncing or jerking motions during stretches. Gradually increase the duration and intensity of your stretching routine over time.
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9 Tips to Get the Most Out of Stretching and Mobility Work

1. Targeted Mobility: Focus on Your Needs

Tailor your mobility work to suit your specific needs. This means addressing the areas that affect your daily activities or preferred exercises. For instance, if you’re hunched over a computer all day, your chest and hip flexors might feel tight. Loosen them up with targeted movements like the dynamic cactus pose or the 90-90 stretch. Personalizing your routine not only enhances effectiveness but also keeps you motivated.
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2. Warm Up First: Prepping for Success

Ensure your body is ready before diving into stretches. Warming up helps you achieve deeper ranges of motion and minimizes injury risk. If you stretch after a workout, your body is likely already primed. Do light movements like jumping jacks or arm swings for standalone sessions to get your blood flowing. This makes the experience more comfortable and effective.
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3. Mix It Up with Mobility Tools

Incorporate tools like foam rollers or massage balls to spice up your routine. These devices help release tension and lengthen muscles, complementing your stretches. Just be cautious to avoid rolling over bony areas and applying too much pressure. A gentle touch ensures a positive experience without discomfort.
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4. Understand the Purpose of Each Stretch

Each stretch has a specific intent, so knowing what you should feel is key. For instance, a calf stretch should target the calves, not cause a pinch in your ankle. If you’re unsure, consult a trainer or resources for guidance. This ensures you’re effectively targeting the right muscles.
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5. Sprinkle Mobility Throughout Your Day

Incorporate stretches and mobility work into your daily life. Whether it’s a yoga flow in the morning or a quick stretch before a meeting, these small efforts add up. Keep mobility tools visible in your home to remind you to use them. Consistent practice makes a big difference over time.
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6. Use Assistance When Needed

Don’t hesitate to use support like a wall or a chair for balance-challenging stretches. This allows you to focus on the stretch itself without worrying about stability. Yoga props like blocks or straps can also provide helpful modifications.
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7. Recognize What a Good Stretch Feels Like

A stretch should feel good, not painful. Pain signals your body to tighten up, which defeats the purpose. Easing into a stretch and holding it for 15 to 30 seconds allows your muscles to relax and improve flexibility. Listen to your body and adjust as needed.
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8. Balance Mobility with Strength Training

Strength work is crucial for maintaining stability as you enhance your mobility. To prevent injury, avoid overemphasizing the stretching component during strength exercises. Keep your strength and mobility training separate for optimal results.
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9. Redefine Flexibility Goals

Flexibility varies for everyone due to factors like genetics and past activities. Instead of striving for extreme flexibility, focus on making gradual improvements. Consistent practice leads to better movement and reduced stiffness. The main goal is to feel better and more capable daily.
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How Strength Training Improves Flexibility

Strength training is not just for building muscle mass; it also plays a crucial role in enhancing flexibility. As you engage in strength training exercises, your muscles are challenged to work through their full range of motion, which improves your strength and flexibility. 

Research has shown that strength training can improve flexibility in various body areas, even without specific stretching exercises. Thus, incorporating strength training into your fitness routine can help you achieve better overall muscle function and mobility.
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The Power of Eccentric Exercises for Flexibility

Eccentric exercises, which focus on the lengthening phase of a movement, are efficient for improving flexibility. When you perform these exercises, such as the lowering phase of a squat or the upward motion of a lat pull-down, your muscles are lengthening while also building strength. 

By slowing down the eccentric phase, you can enhance your flexibility and ability to generate force in a lengthened position. This can lead to better performance in various activities and help reduce the risk of injury.
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Maximize Your Mobility with Full Range of Motion

To ensure strength training exercises enhance rather than limit your mobility, it's important to perform each exercise through a complete range of motion. For example, when performing a pushup, aim to lower your body as close to the floor as possible rather than stopping halfway. This approach will help you build strength and flexibility simultaneously, allowing your joints to move more freely and improving overall performance.
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Strength Training vs. Stretching: Which is More Effective?

While stretching is often recommended for improving flexibility, strength training may be equally, if not more, practical. Studies have shown that participating in a strength training routine can improve flexibility in both the upper and lower body, similar to, if not better than, static and dynamic forms of stretching. Strength training can provide additional benefits, such as:
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• Improved muscle mass
• Bone density
• Overall performance
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Tips for Incorporating Strength Training for Flexibility

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• To optimize your results, aim to perform strength training exercises 2-3 times per week, focusing on the entire body. 
• For the best flexibility gains, perform 3-5 moderate-intensity exercises using free weights and machines. 
• If you're new to strength training, gradually increase your sets to improve your flexibility and build your foundation. 
• Remember to warm up properly before your workouts and allow time for recovery to support your progress and prevent injury.
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Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform

Flexibility and mobility are essential for enhancing performance and reducing injury risk. Athletes and fitness enthusiasts often overlook these components, focusing instead on strength and endurance. Pliability, the ability of muscles to stretch and move freely, is crucial for optimal performance in any sport or physical activity. 

Pliability training helps improve:
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• Range of motion
• Reduce pain
• Aid recovery
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It can also boost performance by enhancing movement efficiency and reducing stiffness. Unlike traditional yoga, which often emphasizes static stretching, pliability training incorporates dynamic movements and mobility drills to improve overall function.

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