10 Proven Ways to Improve Flexibility

When you hear the word flexibility, you might think of someone who can touch their toes or a yoga teacher who can fold in half with ease. But to be flexible, you don’t have to be able to fold your body into a pretzel. Flexibility means that your joints can move through a full range of motion.

Being flexible makes it easier to do everyday activities like carrying your groceries. And it can also help protect you from injury and relieve muscle and joint pain. So there are multiple benefits. Let’s look at how to improve flexibility.

Why is flexibility important?

“Flexibility is the ability of a muscle or joint to stretch to its end range of motion without restriction,” said Addison Tarr, a physical therapist and strength coach at the Performance Therapy Center at Providence Saint John’s Health Center, in Santa Monica, California.

“Your muscles control your joints,” Tarr explained. “And flexibility allows your joints to move freely and perform essential functions.”

You explore the full range of motion of your joints all day, every day, when you’re moving. Flexibility and mobility help you make functional movements like lifting heavy objects or standing from a seated position.

“Without full flexibility, our bodies will compensate elsewhere,” Tarr said. “That will cause more loading on other joints, and that could lead to potential injury.”

That’s why it’s important to work on your flexibility as part of your regular lifestyle habits. Here are 10 ways to start your flexibility training.

1. Practice static stretching

Static stretching involves holding a muscle in a lengthened position for about 20 to 60 seconds at a time. You do this passive stretching slowly and with low resistance, said Brian Joyce, a physical therapist at ProRehab. 

Examples include:

• Overhead triceps stretch 

• Kneeling hip flexor stretch

• Standing calf stretch

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Static stretching is an important part of cooldown after a workout. 

2. Practice dynamic stretching

With dynamic stretching, you move the joint through its range of motion. This active stretching loosens muscle tissue and improves blood flow, Joyce said. These types of stretches include active movements similar to the exercises you'll do in your workout.

Examples include:

• Walking lunges with twists 

• Side shuffles

• Arm circles

• Heel (or floor) sweeps

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Both static and dynamic stretching can help with flexibility. But warming up with dynamic stretching before you exercise is crucial for flexibility and performance, said Stasia Bahring, a doctor of physical therapy practicing at Strive Physical Therapy in New Jersey. You can also use dynamic stretching again at a slower pace for your post-workout cooldown.

3. Try deep breathing while you stretch

Paying attention to your breathing while stretching and exercising is helpful for a number of reasons. For example, monitoring how hard you breathe can help you gauge your exercise intensity. And your breathing technique may affect your workout performance.

Tarr suggested integrating deep breaths into your stretching routine to relax your muscles. A 2021 study found that breathing exercises and progressive muscle relaxation can help lower stress in the body quickly. That’s useful for easing deeper into stretches, as muscles release tension, Tarr said.

4. Stay hydrated

Proper hydration is essential for muscle flexibility, Joyce said. Dehydration has been linked to increased muscle tightness and that can limit your range of motion, he added.

Drinking enough water helps keep your joints lubricated, which is important for movement and flexibility. Some research suggests that drinking electrolyte-enhanced water may even prevent muscle cramps.

5. Start small

If you’re a stretching beginner, Tarr recommends focusing on simple stretches. You can start with moves that target larger muscle groups that tend to be tight. This might include your:

• Hamstrings

• Glutes 

• Calves

• Shoulders

“Beginners should start small and not overdo any stretches, since that can lead to muscle strain,” he said. “Typically, a good stretch will feel challenging but without pinching or pain. If you feel those, you may be overdoing it.”

6. Try yoga

Yoga is a great way to add gentle movement and deep breathing to your fitness routine. There are numerous benefits of practicing yoga, so there's really no wrong choice here, Bahring said.

There are many forms of yoga, so you may want to try several before deciding which is the best fit. Some yoga practices include slower, gentler movements. Others are more demanding and involve holding positions longer. There’s even chair yoga for those who are less mobile or just beginning.

“Yoga takes your body through different positions and movements that you might not do on a normal day,” she added. “This challenge is good for you — and it can improve flexibility.”

7. Try tai chi

Similar to yoga, tai chi is another mind-body practice that can improve your flexibility. It has roots in Chinese martial arts, combining slow movements and postures with breathing. While it sounds similar to yoga, the movements and execution are different.

Research suggests tai chi improves flexibility, balance, and mobility, which can benefit older adults in particular. Other benefits include improvement in mood, cognition, and fitness.

8. Try Pilates

Pilates is a popular, low-impact workout that uses controlled movements and breathing. It focuses on core strength but works the entire body. Pilates can be done in-person with equipment or at home with a mat, making it accessible for most people.

Pilates is great for balance and posture. But research shows it also improves flexibility and functional mobility.

9. Make stretching a habit

Stretching should be an integral part of your everyday movement, said Kelby Church, a doctor of physical therapy practicing at Mountain River Physical Therapy in West Virginia. 

You can make stretching a habit by creating a routine, he suggested. You might add morning and evening stretches to your schedule. Or you can take stretch breaks throughout the day, which is especially helpful if you sit all day at work.

“Taking small, manageable steps can be the key to long-term success,” Church said. “Also, remember that it’s never too late to start.”

10. Consult a professional

If lack of flexibility is limiting how much you can do, consider talking to a medical professional, Bahring said. Stretching may seem simple, but if you’re struggling, ask for help with flexibility.

“Physical therapists are trained to assess imbalances in mobility,” she said. “You can never stretch too much, but you can stretch too far. Having a specialist assist you when stretching, especially when it’s new to you, helps you become more flexible.”

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Written by:

Elizabeth Millard, CPT, RYT

Elizabeth Millard, CPT, RYT, is a Minnesota-based freelance health writer with 25 years of experience. Her work has appeared in numerous publications, apps, and patient education materials.

Edited by:

Sophie Vergnaud, MD

Sophie Vergnaud, MD, is the Senior Medical Director for GoodRx Health. A pulmonologist and hospitalist, she practiced and taught clinical medicine at hospitals in London for a decade before entering a career in health education and technology.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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