Why is Flexibility Important, and How Do I Maintain It Over Time?

You know that feeling when you struggle to keep up with the demands of your favorite activities? Maybe you’ve enjoyed running for years, but now you can’t seem to shake the tightness in your hips. Or you’ve noticed that the movements required for playing your favorite sport are becoming more challenging. These scenarios can be frustrating and often indicate a lack of flexibility exercises. If you’ve ever asked yourself, “Why is flexibility important?” this blog will answer that question and provide valuable insights on achieving long-term flexibility that enhances mobility, prevents injuries, and supports overall well-being. 

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Why is Flexibility Important?

Flexibility is vital for maintaining your ability to perform daily tasks and move with ease. In addition to improving your range of motion, being flexible can decrease your risk of injury and falls. Flexibility exercises (stretches) are essential for all age groups and can easily be incorporated into your day. 

Flexibility and Joint Health

Flexibility isn't just about bending over and touching your toes. Being flexible means that your joints have more range of motion, and you can move more freely. Inflexibility causes structures in and around your joints to tighten and shorten. These structures include:

• The capsule around the joint
• Tendons
• Ligaments
• Muscles
• Skin

Cartilage—padding between bones in your joints—relies on the movement of your joints to get nutrients and stay healthy. Decreased flexibility can limit joint movement, which means your cartilage loses fluid. When you stand and walk, less padding between your bones can cause pain, particularly in your weight-bearing joints (e.g., knees and hips). 

Flexibility Exercises Improve Daily Life

Flexibility decreases with age, impacting your ability to perform daily tasks and participate in hobbies or other activities you enjoy. Flexibility directly impacts daily activities, whether you're sitting or moving around. Tight muscles can cause poor posture and increase the risk of injury with movement. An example is lower back pain caused by inflexible or tight hamstrings.

The hamstrings connect to the bottom of the pelvis, and when they are tight and inflexible, they can pull downwards on the pelvis. This can cause the pelvis to, in turn, pull on the structures of the lower back and force it into a more rounded position. 

Impact of Rounded Lower Back

This excessively rounded lower back causes pressure and weight to be placed improperly, which leads to soreness and pain. This pain can be worsened by sitting in poor posture for extended periods. Working on increasing the flexibility of the hamstrings has been shown to lessen lower back pain in some individuals. 

The High Cost of Lower Back Pain in the Workplace

Back pain affects quality of life and can impact working productivity. Integrated Benefits Institute, the leading workforce health and productivity research organization, found that employees experiencing low back pain cost employers $51,400 annually per 100 employees in lost productivity and medical treatments. 

Addressing Lower Back Pain in the Workplace

Lost work time and underperformance make up over two-thirds of the cost of employee lower back pain to employers. Workers with lower back pain were less able to perform consistently in their roles when compared to workers without lower back pain. Most cases of lower back pain can be resolved in a relatively short time using low cost workplace methods such as job accommodation.  

Flexibility Impacts Your Whole Body

Decreased flexibility in one part of the body can cause issues in other parts. For example, sitting in a chair for long periods can cause tightness in the hamstring (back of the thighs). This can lead to a posterior pelvic tilt, which then affects the alignment of your spine. Poor spine alignment can lead to pain and issues with your lower back, neck, and shoulders. 

Flexibility May Affect Your Life Span

Flexibility can also have effects on mortality. One study published a few years ago found that people who had poor flexibility when examined in a testing environment also had an increased chance of having a specific risk factor for cardiovascular disease. Studies such as this demonstrate that flexibility is a serious component of overall health and is nothing to ignore.

Increasing flexibility through stretching has several positive effects, including lowering blood pressure and chronic joint pain. 

Flexibility Reduces Injury Risk

Flexibility exercises also help decrease the risk of injury, whether playing sports, going for a jog, or doing daily tasks that require bending, reaching, and lifting. Other benefits of flexibility include:

• Improved communication between your brain and your muscles helps coordinate movement.
• Increased blood flow (circulation) throughout the body.
• Increased production of synovial fluid, which provides lubrication in your joints.

Flexibility Improves Mobility

Mobility is closely linked to flexibility, affecting the body’s ability to function correctly. Mobility refers to the ability of a joint to move freely through its range of motion. Muscle inflexibility can lead to joint mobility changes, as reflected in the lower back pain case. 

The Importance of Flexibility for Joint Health

Tight muscles do not allow joints to reach the full extent of their range of motion, which can lead to pain and injury. Not being able to have the full function of a joint can cause injury when performing physical activities. Increasing mobility through flexibility is very important and should be done proactively instead of reactively. Working on mobility should be done to prevent problems, not address current issues.

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What Causes Us to Lose Flexibility?

You may remember being more flexible when you were younger. So, you might think that age is the main culprit for becoming stiff. And, yes, age is a factor. But as exercise physiologist Katie Lawton, MEd, points out, a combination of other factors can also cause you to lose flexibility. As we age, our lifestyles change, affecting how much we use our flexibility. ‍

“I don't know if it’s the aging or the amount of work that we do sitting behind a computer that’s creating a lot of that tightness,” Lawton poses.  

The Flexibility Impact of Sitting  

Sitting for long periods shortens up a lot of those muscles. She adds, “This can affect the flexibility of our hips, hamstrings, and even our mid-back or chest muscles. 

Related Reading

• Strength and Flexibility Training
• How to Become Flexible if You Are Very Stiff
• Flexibility Exercises for Beginners
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• Back Stretches for Flexibility
• How Many Days Per Week Can You Perform Flexibility Exercises?
• Types of Flexibility Exercises
• Why Is It Important for Athletes to Be Flexible
• Benefits of Flexibility
• Flexibility Sports Examples
• Flexibility Workout Plan
• How Can Flexibility Training Reduce the Risk of Back Pain?
• How Frequently Should Flexibility Exercises Be Performed for Best Results?
• Flexibility Exercises for Kids

How to Improve Flexibility through Exercises and Stretches

Depending on how tight you’re feeling, Lawton recommends doing some stretching or flexibility training twice a day if possible. And this doesn’t have to be a massive part of your day either. Work it in wherever you can and try to stick to it. “Consistency is the big piece here,” Lawton highlights.  

Warm Up Before Stretching 

Aim to get your blood flowing before a stretch session for ideal results. A 10-minute walk or another form of aerobic activity should do the trick. Research shows that warming up before stretching increases muscle elasticity and reduces the risk of injury.  

Stretching Helps Improve Flexibility

Stretching exercises help improve flexibility. Ideally, they should be performed daily, but you don't have to do them all in one session. You can stretch throughout your day, even sitting at work. 

Hold Your Stretches for 30 Seconds

Aim to hold each stretch for 30 seconds when you're just starting. As you become more comfortable with stretching, increase the time to one to two minutes.

Static Stretching is Best for Flexibility

There are different types of stretches:

• Static (holding one position for the duration of the stretch)
• Dynamic (stretching while moving)
• Ballistic (bouncing)

When your goal is to increase flexibility, perform your stretches statically. Avoid bouncing, which can cause your muscles to tighten more and lead to injury. Stretch to the point of resistance or mild discomfort, but avoid pain.  

Target All Major Muscle Groups

When you stretch, target the major muscle groups throughout your body:  

• Back  
• Neck  
• Hips  
• Shoulders  
• Forearms
• Calves  
• Ankles  

Three Stretches to Get You Started

Here are three stretches to get you started:  

1. Piriformis Stretch

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

Here’s how to do it:  

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

2. Child’s Pose 

This is a simple yet good one. Child’s pose stretches out your hips, thighs, and back. You can do this on the floor or while sitting at your desk. 

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

• Kneel on the ground with your knees apart and your bottom resting on your heels. Keep your big toes touching while you widen your hips.
• Hinge forward at your hips, letting your belly rest between your thighs.
• Reach your arms straight before you, with your elbows touching your ears. Your hands and forehead should touch the floor. (If you cannot rest your forehead on the floor, you can rest your forehead on a block to keep your neck straight.)
• Hold for several seconds and breathe deeply. “You’re going to feel it in your middle back and potentially even your lower back, depending on how tight you are in your lower back,” Lawton clarifies. “But it’s good for those posture muscles as well.”  

3. Chin Tuck

Have you ever turned your neck too fast and felt it stiffen up? Suddenly, even the smallest movement puts you in pain. Increasing flexibility in your neck area is also an important part of keeping your body functioning well. 

Lawton suggests a simple exercise called the chin tuck. Starting with your head in a neutral position, gently push your chin inward toward your neck. You should feel a stretch in the back of your neck and even a bit in your shoulders.  

Other Ways to Improve Flexibility

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

Just some of these include:  

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

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

Avoid Sitting Too Much

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

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

Stretch After Working Out

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

Some of these stretches include:  

• Hamstring stretch. Sit on the floor, one leg straight, the other bent. Lean forward, reaching toward your toes. This helps loosen tight hamstrings after workouts.
• Toe touch. Stand with your feet apart. Bend forward from your hips, reaching toward your toes. This stretches your hamstrings, lower back and calves.
• Spinal twist. Sit cross-legged and gently turn your body to the right and left sides. Keep your hands relaxed as you turn and look over your right and left shoulder.
• Downward dog pose. If you’ve done yoga in the past, you may already know this basic pose. Start on your hands and knees and lift your hips up and back. Straighten your arms and legs, forming an inverted V shape. This pose stretches your entire backside.
• Butterfly stretch. Sit with the soles of your feet together and your knees out. Hold your feet or ankles and press your knees down with your elbows. This stretch lengthens your inner thighs and hips and improves your mobility. 
  

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

‍“I think stretching for longer is one option,” she says. You can hold each stretch for up to a minute or two. 

Lawton also adds that you shouldn’t push yourself too hard when stretching. Listen to your body and stop if you feel any pain. “Stretching could be kind of uncomfortable,” she clarifies. “And if you really want to elongate that muscle, you want to get into that uncomfortable zone a little bit, but it shouldn’t be painful.”  

Related Reading

• Strength and Flexibility Training
• How to Become Flexible if You Are Very Stiff
• Flexibility Exercises for Beginners
• Flexibility Exercises at Home
• Back Stretches for Flexibility
• How Many Days Per Week Can You Perform Flexibility Exercises?
• Types of Flexibility Exercises
• Why Is It Important for Athletes to Be Flexible
• Benefits of Flexibility
• Flexibility Sports Examples
• Flexibility Workout Plan
• How Can Flexibility Training Reduce the Risk of Back Pain?
• How Frequently Should Flexibility Exercises Be Performed for Best Results?
• Flexibility Exercises for Kids

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