Tips to Improving Flexibility Through Various Exercises

Table of Contents

We often hear health professionals talk about ‘being flexible,’ yet many of us fail to understand the importance of flexibility or simply how to achieve it. For some, having a great amount of flexibility comes naturally. For others, it can take the introduction of exercises and consistent performance of activities to see improvements! Overall, it is never too late to begin focusing on increasing flexibility, and there are numerous ways to achieve it!

Why Is Flexibility Important

Being flexible provides numerous benefits, especially when engaging in exercise training programs and various physical activities. Flexibility is important as it can increase a joint’s range of motion, allowing for improved performance in exercises. Flexibility can also play a role in the prevention of injuries related to muscle strains and sprains. This is significant for many high-performance athletes who need to endure multiple practices and training sessions per week.

Benefits of Flexibility

Multiple benefits arise with improved flexibility. Being flexible provides benefits for physical fitness and performance and improved quality of life as we age.  

Benefits of flexibility include:

• Reduced risk of injury to muscles and bones

• Increases joint range of motion, which allows for greater movement

• Improved posture and balance

• Reduced tightness and soreness in muscles

• Reduced muscle fatigue

• Improved joint health

How to Increase Flexibility

Many exercises can be used to increase your flexibility. For example, one step to increasing flexibility is to incorporate static stretching and dynamic stretching into your routine. This can either be done before or after a workout or in between meetings at work.

Additionally, you can incorporate PNF stretching and muscle release and activation, both of which aim to increase joint range of motion and address weaknesses in muscle strength and flexibility.

A third way to increase flexibility is through foam rolling, which is predominantly done following an intense workout as it specifically targets the previously activated muscles.

Hip Flexibility Exercises

To increase hip flexibility, exercises are targeted at the following muscles: glutes, tensor fascia latae (TFL), iliacus, and psoas (major and minor).

• Butterfly stretch

• Pigeon pose

• Clamshells

• Single Leg Hip Bridge

• Lunges

• Trunk Rotation

Shoulder Flexibility Exercises

To increase shoulder flexibility, exercises are targeted at the rotator cuff (supraspinatus, infraspinatus, teres minor, subscapularis), teres major and deltoid muscles.

• Thread the Needle Pose

• Lying Pec Stretch

• Lateral Arm Raises

• Arm Circles

Back Flexibility Exercises

To increase back flexibility, exercises are targeted at the trapezius, latissimus dorsi, serratus anterior, and rhomboid (major and minor) muscles.

• Cat-Cow

• Bird Dog

• Knee to chest stretch

• Child-pose

• Cobra Stretch

Chest Flexibility Exercises

To increase chest flexibility, exercises are targeted at the pectoralis major, pectoralis minor and serratus anterior muscles.

• Push up (or modified push-up)

• Cross Arm Stretch

• Towel Chest Stretch

• Plank

Leg Flexibility Exercises

To increase leg flexibility, exercises are targeted at the four quadriceps, sartorius, three hamstring muscles, calf (gastrocnemius and soleus), plantaris, and tibialis posterior muscles.

• Leg Swings

• Calf Swings

• Kneeling Hamstring Stretch or Standing Hamstring Stretch

• Walking Knee Hugs

Flexibility Workout

The benefit to developing a plan to increase your flexibility is that it can be done anywhere and everywhere. For example, you can design a flexibility workout that can be done pre-or post-workout or at home when you have a break from work.

A general flexibility workout should focus on holding stretches for approximately 30 seconds, one to two times. When focusing on flexibility exercises, one should do two sets and 10 to 15 repetitions. It is important to include a rest period between repetitions and sets to give your body a quick break. If you are just beginning to focus on flexibility, adjustments can be made to the duration that you’re holding the stretches for or the number of sets. Progressively working on your flexibility each day can go a long way.

An example of a flexibility workout that can be done pre-and post-workout targeted at increasing hip, back, and leg flexibility has been presented below:

Pre Workout

Exercise	Repetitions	Sets	Rest
Lunges	10 (each leg)	2	30 Seconds
Single Leg Bridge	10 (each leg)	2	30 Seconds
Calf Stretch	10 (each leg)	1	30 Seconds
Walking Knee Hugs	10 (each leg)	2	30 Seconds
Butterfly Stretch	Hold for 30 Seconds	3	10 Seconds

Post Workout

Exercise	Repetitions	Sets	Rest
Pigeon Pose	Hold for 30 seconds (each leg)	3	10 Seconds
Cat-Cow	10	2	15 Seconds
Bird Dog	10	2	15 Seconds
Cobra Stretch	Hold for 30 seconds (each leg)	2	15 Seconds
Standing Hamstring Stretch	Hold for 30 seconds (each leg)	2	15 Seconds

Revised by Stephanie Zaban

---

Subscribe to the Wellness Vault