What is the Best Strategy to Improve Flexibility in Your Legs and Back?

Most of us have been there. You know, bending down to tie your shoes makes you feel stiff and sore. Our legs and backs take on a lot of stress from daily living – from sitting at a desk for hours to running errands around town and exercising. Over time, this can lead to imbalanced and tight muscles that hinder movement and reduce flexibility. Improving the flexibility of your legs and back can help relieve pain and improve mobility, making everyday tasks easier and more efficient. In this article we will discuss the best strategy to improve flexibility in your legs and back. With a clear focus and practical approach, you will significantly enhance your flexibility and achieve your goals with flexibility exercises.

One great way to get started is by using Pliability's mobility app. This easy-to-use tool can help you develop a clear, effective strategy to improve your legs and back flexibility by providing targeted routines to follow to help you reach your goals.

What is the Best Strategy to Improve Flexibility in Your Legs and Back?

To improve flexibility in specific body areas, it is most effective to focus stretching exercises on those particular areas. In this case, one should perform stretches targeting these muscle groups to enhance leg and back flexibility. This direct approach allows for the development of flexibility precisely where needed.

The following exercises can help relieve tightness in the lower back and improve overall flexibility.

Seated Cat-Cow Stretch

The seated cat-cow stretch helps loosen the muscles in the lower back. This gentle movement can be done in a chair, making it a great stretch to perform at your desk.

To do the seated cat-cow stretch:
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• Find a firm chair with no arms, such as a dining table chair.
• Sit up straight, 10 to 15 cm (4 to 6 inches) from the back of the chair, with your legs bent at 90 degrees, your feet placed on the floor, slightly apart, and your hands placed on your thighs.
• While breathing out, slowly round your back by bending forward. Pull your stomach inwards, dropping your chin down to your chest and moving your hands towards and past your knees.
• Hold for one to two seconds, then reverse the movement.
• While breathing in slowly, return to sitting up straight and then arch your back backward, pushing your stomach out and looking up towards the ceiling. Your hands should move up your thighs closer to your body.
• Hold for one to two seconds, then repeat from the beginning.
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Cat-Cow Stretch

The cat-cow stretch targets the spine, gently stretching and mobilizing the vertebrae. This movement helps relieve tension in the lower back, improving flexibility and range of motion.

To perform the cat-cow stretch:
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• Kneel on all fours with your hands flat on the floor.
• Position your arms straight under your shoulders with your knees directly below your hips.
• Breathe in as you drop your stomach towards the floor, arching your back and looking up to the ceiling.
• Hold for one to two seconds, then reverse the movement.
• Breathe out as you pull your belly button towards your back, rounding your back upwards and dropping your head towards the floor. 
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Knee Rolls

Knee rolls help improve flexibility in the lower back by gently mobilizing the spine and relieving tension.

To do knee rolls: 
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• Lie on your back with your knees bent and your feet flat on the floor.
• Put your arms out to the sides at a 90-degree angle to your body.
• Breathe and slowly roll both knees to the right, keeping your legs and feet together.
• Hold for one to two seconds.
• Breathe in and lift your knees slowly back to center.
• Repeat on the left side. 
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Upward Facing Dog

Upward facing dog is a typical yoga pose that stretches the lower back and works the core. This exercise helps improve flexibility in the lower back and strengthens the abdominal muscles.

To perform upward facing dog: 
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• Lie face-down on your stomach with your legs straight out.
• Place your hands on the floor alongside your chest and lower ribs.
• Take a deep breath and engage your core (by pulling your belly button up and in towards your back).
• Breathe slowly for three to five seconds as you press your hands down into the floor and straighten your arms, lifting your head, neck, and back upwards. Try to keep your hips on the ground.
• Breathe in and lower yourself down to the floor by bending your arms. 
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Knee Hugs

Knee hugs relieve tension in the lower back by relaxing the muscles and improving flexibility.

To perform knee hugs: 
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• Lie on your back with your legs out straight.
• Bring both knees to your chest.
• Grip your knees with both hands, pull them slowly into your chest (like a hug) and breathe out.
• Hold for five seconds.
• Release your hands, breathe in and bring your legs back down to the floor, legs out straight. 
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Seated Good Mornings

Seated good mornings target the lower back and hamstrings. This exercise improves flexibility in the lower back and helps relieve tightness.

To do seated good mornings: 
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• Find a firm chair with no arms, such as a dining table chair.
• Sit up straight, with your legs bent at 90 degrees and your feet placed on the ground at slightly more than shoulder-width apart, if you can do so without discomfort.
• Put your arms between your legs.
• Slowly lower your hands towards the floor while keeping your back straight and bending at the hips.
• Lower as far as you can without pain or bending your back.
• Slowly return to sitting upright while keeping your back straight at all times.  
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Good Mornings

Good mornings are a great exercise to strengthen the lower back and improve flexibility.

To perform good mornings: 
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• Stand up straight with your feet shoulder-width apart.
• Place your fingers against your temples and stick your elbows out.
• Engage your core (by pulling your belly button up and towards your back).
• Slightly bend at your knees while you hinge at the hips and lower your upper body forward, keeping your back straight at all times.
• Lower as far as you feel comfortable to keep your back straight, aiming for horizontal (so that your body runs parallel with the floor).
• Slowly lift back up to standing while keeping your back straight. Breathe in while lowering and breathe out on the way up to standing.
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Pelvic Lift

Pelvic lifts target the glutes and lower back, relieving tightness to improve flexibility.

To perform pelvic lifts (also known as hip thrusts): 
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• Lie on your back with your knees bent and your arms by your side.
• Take a deep breath in.
• As you breathe out, engage your core (by pulling your belly button up and in towards your back) and squeeze your buttock muscles.
• Lift your buttocks off the floor. Your body should form a straight line from your shoulders to your knees.
• Hold for one to two seconds.
• Breathe in and gently lower to the ground. 
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Superman

The Superman exercise targets the muscles in the lower back to improve flexibility and strength.

To perform the Superman: 
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• Lie face down with straight legs and your arms stretched before you.
• Breathe out and slowly lift your arms, shoulders, and legs off the floor, squeezing your buttocks tightly.
• Breathe in and slowly lower back down to the floor. 
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Prone Bridging Back Stretch

To perform the prone bridging back stretch: 
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• Lie on your stomach.
• Prop yourself up on your elbows, extending your back.
• Start straightening your elbows, further extending your back.
• Continue straightening your elbows until you feel a gentle stretch.
• Hold for 15 seconds.
• Return to the starting position.
• Repeat nine more times. 
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Seated Back Twist

Spinal twists are a great release exercise: They can help improve back pain and increase mobility. If you have any disk or spinal problems that may worsen with twisting, skip this exercise.

To perform a seated back twist: 
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• Sit on the floor, legs crossed with your left leg on top.
• Cross your left leg further over your right leg, placing your foot on the ground by your right knee so your left knee points upward.
• Gently twist your shoulders toward the left, pushing against your left leg for leverage.
• Only go as far as comfortable. Hold the position for 30 seconds. 
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Leg Stretches for Flexibility

Targeting the legs with stretching exercises can help improve overall flexibility and performance for sports and exercise. Here are some of the best stretches for improving leg flexibility.

Quad Stretch

The quadriceps, or quads for short, is the muscle group in the front of your thigh. You use these muscles when you walk, run, or do lunges.

To stretch your quads: 
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• Stand with your side to the wall, placing a hand on the wall for balance.
• Hold your outside foot with your outside hand and lift the foot up toward your rear end, keeping your thighs and knees together.
• You should feel a gentle to moderate stretch in the front of the thigh.
• Hold for a cycle of relaxation breathing, then do the same for the other foot.
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Hamstring/Calf Stretch

The hamstrings are the muscles along the back of your upper leg, running from the thigh to the knee. They help you to bend your knee and move your hip. These muscles are used when you’re playing sports or running.

Your calf muscles are along the back of your lower leg. They help move your heel during walking, running, or jumping.

To stretch both muscle groups together: 
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• Place your right foot in front of you.
• Hinge at the waist, lean your torso toward the extended right leg, and bend your supporting knee.
• Slowly flex your right ankle so your toes can pull up toward your body.
• Hold for a cycle of relaxation breathing and then repeat with the left foot.
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Inner Thigh Stretch

The inner thigh muscles help to stabilize your hip and knee joints. Exercises focusing on working inner thighs are often recommended to tone and strengthen the legs.

To stretch your inner thighs: 
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• Stand with a vast stance.
• Bend your right knee as you shift your entire body right until you feel a stretch in the left inner thigh.
• Hold for a cycle of relaxation breathing, then shift your weight to the other side and repeat with the left leg.
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Supine Leg Stretch

This stretch works your lower back, hamstring, calf, and ankle. All these areas are used in your daily activities, and while running or biking.

To perform this stretch: 
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• Lie on your back with your knees bent and your feet flat on the floor.
• Bend one knee and hug it into your body.
• Slowly kick that leg up toward the ceiling, straightening it and pulling it toward the torso until tension is felt behind the leg.
• Point and flex the foot three times and perform three ankle circles in each direction.
• Lower the leg and repeat with the opposite leg.
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Runner’s Stretch

This stretch is excellent for the lower body, especially the hamstrings and hip flexors. Tight hamstrings are often the culprits of low back pain. They may be worse in people who sit for extended periods.

To perform the runner’s stretch: 
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• Stand with your feet hip-width apart.
• Step back with your left leg and place both hands on either side of your right foot, about shoulder-width apart.
• Lower your hips until you feel a stretch in the front of your left hip and leg. Hold for 30 seconds.
• Slowly straighten your front leg, keeping your hands planted on the floor. Don’t worry if you can’t get your leg completely straight. Hold for 30 seconds.
• Repeat on the other side.
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Forward Fold

This stretch is the ultimate full-body stretch. It’s ideal for office workers who spend too much time at a computer. This will stretch the legs and hamstrings. It’s also a chest and shoulder opening exercise.

To perform a forward fold: 
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• Stand with your feet hip-width apart, toes pointing forward.
• Reach your hands behind you to meet behind your glutes. Interlace your fingers, if possible.
• Keeping a flat back, bend at the waist, shifting your hips backward and weight in your heels until you feel a stretch down the back of your legs.
• As you bend forward, let gravity pull your arms above your head, keeping your arms straight. Only go as far as your shoulder flexibility will allow. Hold this position for 30 seconds.
• Repeat.
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Bound Angle

This hip-opening stretch is effective for both men and women. It helps decrease tension in the hips and muscles inside the thighs.

To perform a bound angle stretch: 
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• Sit on the floor, back straight. Keep the soles of the feet touching.
• Place your hands on your feet and lengthen through the spine. Feel like a string is pulling your head to the ceiling, and shift your weight forward off your tailbone.
• Using your arms to assist, lean forward with a flat back, bringing your head toward your feet.
• Only go as far as comfortable. Hold the position for 30 seconds.
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How Long Does it Take to Increase Flexibility?

Flexibility improvement varies for each person depending on their starting point, age, and consistency. Not everyone will experience noticeable improvements in the same timeframe, as various factors affect how quickly one can progress. While we live in a culture of instant gratification, putting in the work first is critical. 

Achieving Long-Term Flexibility Gains

You shouldn’t have to wait long to see improvements in your flexibility as long as you stretch often. You should notice a difference in your flexibility within two to four weeks. Nevertheless, that’s only if you practice stretching at least five days every week. Significant improvements may take several months, depending on individual factors and dedication. 

Genetics Play a Role in Flexibility

One of the initial factors affecting your flexibility journey is your genetic makeup. 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, in reality, he had likely reached his genetic potential for hip mobility long before he came to us. In short, genetics play a significant role in determining your natural flexibility range. 

Unlocking Your Genetic Potential

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. 

Body Composition Influences Flexibility Outcomes

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, aka the hips and torso. 

Beyond Muscle

If this is the case, it may not be your muscle fibers themselves causing the issue: this tissue can literally stop us from achieving a full range of motion. One of the orthopedic surgeons we worked with here in town often stressed that patients had a specific body fat requirement before he would operate. It’s that big of a deal. 

So, what to do? 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.

Related Reading

• Why Is It Important for Athletes to Be Flexible
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• How Frequently Should Flexibility Exercises Be Performed for Best Results?
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Is There Anything I Can Do to Speed Up the Process of Becoming Flexible?

To improve flexibility, you must commit to regular stretching or yoga routines. Aim for a minimum of three sessions per week. Practicing consistently helps your muscles adapt to the movements, making it easier to stretch deeper over time. 

Warm Up Before You Stretch: Preparing Your Body for Flexibility Training

Like any other form of exercise, it’s crucial to warm up before stretching. Always take the time to prepare your body before beginning your yoga practice. This will help your muscles become more pliable and less prone to injury. 

Use Props to Enhance Your Flexibility Training

Props such as blocks, straps, and blankets can help you achieve deeper stretches without straining your muscles. Don’t be afraid to use them to support your body as you work towards greater flexibility. 

Breathe Deeply: Using Breath to Improve Stretching and Flexibility

Deep, slow breathing can help you relax into your stretches and go deeper than you might otherwise be able to. Focus on breathing deeply and steadily throughout your practice. 

Listen to Your Body: Avoiding Injury While Improving Flexibility

While it’s essential to challenge yourself, pushing too hard can lead to injury and setbacks. Listen to your body and work slowly and steadily towards your goals. Flexibility takes time, and progress will come with consistent practice.

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

Pliability offers a fresh take on yoga tailored for performance-oriented individuals and athletes. Key features include:
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• A vast library of high-quality videos designed to improve flexibility, aid recovery, reduce pain, and enhance range of motion.
• Daily updated custom mobility programs for optimizing their health and fitness.
• A unique body-scanning feature to pinpoint mobility issues

Whether you're limited by pain or movement restrictions, Pliability complements your fitness routine and helps you move better. 

Sign up today for a 7-day free trial on iPhone, iPad, Android, or via our website to improve flexibility, aid recovery, reduce pain, and enhance range of motion with our mobility app. 

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