{"id":66238,"date":"2024-10-11T11:04:29","date_gmt":"2024-10-11T11:04:29","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=66238"},"modified":"2024-10-11T11:04:29","modified_gmt":"2024-10-11T11:04:29","slug":"5-flexibility-exercises","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/","title":{"rendered":"5 Flexibility Exercises for a More Supple You"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/#What_Are_the_Best_5_Flexibility_Exercises\" >What Are the Best 5 Flexibility Exercises?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/#Walking_Lunges\" >Walking Lunges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/#Lying_Quad_Stretch\" >Lying Quad Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/#Sitting_Triceps_Stretch\" >Sitting Triceps Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/#Seated_Hamstring_Stretch\" >Seated Hamstring Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/#Childs_Pose_Stretch\" >Child\u2019s Pose Stretch<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/#What_Are_the_5_Types_of_Flexibility\" >What Are the 5 Types of Flexibility?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/#Active_Stretching\" >Active Stretching<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/#Passive_Stretching\" >Passive Stretching<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/#Dynamic_Stretching\" >Dynamic Stretching<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/#PNF_Proprioceptive_Neuromuscular_Facilitation\" >PNF (Proprioceptive Neuromuscular Facilitation)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/#Static_Stretching\" >Static Stretching<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/#Which_Exercises_Improve_Flexibility\" >Which Exercises Improve Flexibility?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/#What_Causes_Poor_Flexibility\" >What Causes Poor Flexibility?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/#Injury_or_Dysfunction\" >Injury or Dysfunction<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/#Age_and_Gender\" >Age and Gender<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/#Activity_Levels\" >Activity Levels<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/#Which_Activity_Builds_Flexibility\" >Which Activity Builds Flexibility?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/#How_many_minutes_do_you_need_to_improve_flexibility\" >How many minutes do you need to improve flexibility?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/#Why_cant_I_touch_my_toes\" >Why can&#8217;t I touch my toes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/#Is_flexibility_genetic\" >Is flexibility genetic?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/#Why_are_girls_more_flexible\" >Why are girls more flexible?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/#Summary\" >Summary<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Flexibility is an important component of overall fitness, but is sadly often overlooked. While cardiovascular endurance, muscular strength, and speed receive the majority of the fitness industry\u2019s attention, flexibility is often tossed to the wayside.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Flexibility_Exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">In day-to-day activity, flexibility plays an important role in overall mobility &#8211; crucial for maximizing physical function. Those who lack flexibility put themselves at an increased risk of injury and may find that basic daily tasks are just a bit tougher than they need to be.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This article covers 5 flexibility exercises for beginners and some advanced movements, to help get you to the next level.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Best_5_Flexibility_Exercises\"><\/span><strong>What Are the Best 5 Flexibility Exercises?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In general, research suggests that dynamic warmups are most effective before exercise, while static stretching is most effective after exercise. Dynamic warmups involve any form of physical movement that prepares your body for the upcoming activity. This is in contrast to static stretching, which is what is generally thought of when we think about stretching. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Static stretching involves holding a stretched position for a certain length of time. Although more research is needed for stronger evidence on the matter, most current research suggests static stretches should be held for a minimum of 30 seconds for any meaningful changes in flexibility to occur.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best flexibility exercises are the ones that target your least-flexible muscle groups. For this reason, what is considered the \u2018best\u2019 is highly specific to you. For example, for a person who can sit on the ground with their legs straight out in front of them and can easily grab the heels of their feet, a hamstring stretching routine would be purely maintenance because there are no flexibility deficits that they need to improve in that muscle group.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Flexibility_Exercises\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66240\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/4-1-1024x576.png\" alt=\"5 Flexibility Exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/4-1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/4-1-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/4-1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/4-1-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">While they can certainly continue stretching their hamstrings to ensure they stay flexible, they should spend the majority of their flexibility work on muscle groups that are more restrictive. Some individuals are even considered globally hypermobile, meaning they have <\/span><i><span style=\"font-weight: 400;\">too much <\/span><\/i><span style=\"font-weight: 400;\">flexibility and tissue laxity throughout their body. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">For these people, stretching is neutral at best and often counterproductive. These people should spend more time focusing on stability and strength, as there is often a tradeoff between tissue laxity and joint stability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now that we have established that there are no universal \u201cbest flexibility exercises,\u201d let\u2019s discuss some accessible dynamic and static mobility exercises you can do from home, based on areas that are commonly tight for people.\u00a0\u00a0<\/span><\/p>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe: Health Coaching app has got you covered! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Flexibility_Exercises\" target=\"_blank\" rel=\"noopener\">Improve your body and revamp your life!<\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Walking_Lunges\"><\/span><strong>Walking Lunges<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Target Muscles:<\/b><span style=\"font-weight: 400;\"> Hamstrings, calves, quadriceps, glutes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up straight with your feet hip-width apart. Your hands can be placed on your hips or by your sides for balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a step forward with your right foot, putting the weight into your heel.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend both knees to lower your body into a lunge position. Your right knee should be directly above your right ankle, and your left knee should hover just above the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the lunge position for a moment to ensure balance and proper form.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push off with your left foot to bring it forward and step into the next lunge with your left leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue alternating legs as you walk forward, maintaining proper form with each step.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lying_Quad_Stretch\"><\/span><strong>Lying Quad Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Target Muscles:<\/b><span style=\"font-weight: 400;\"> hip flexors and quadriceps<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The steps to do this exercise are:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lay on your right side on the floor or on a mat. Keep your legs straight and rest your head on your right arm.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your left knee and bring your left heel towards your butt. Use your left hand to hold the top of your left foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your tummy muscles to keep your hips steady. Don&#8217;t let your hips twist.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently pull your left heel closer to your butt. Keep your left thigh and knee on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this for 30 seconds, straighten your left leg and squeeze your thigh muscle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform the same on the other side.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sitting_Triceps_Stretch\"><\/span><strong>Sitting Triceps Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Target Muscles:<\/b><span style=\"font-weight: 400;\"> Triceps, latissimus dorsi, posterior deltoid<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and your knees slightly bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your right arm overhead and bend your elbow so that your hand reaches down towards the middle of your upper back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use your left hand to gently pull your right elbow towards your head. You should feel a stretch in the back of your upper arm (triceps).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain this position for 30 seconds, ensuring you feel a gentle stretch but not pain.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release the stretch and repeat the same steps with your left arm.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Seated_Hamstring_Stretch\"><\/span><strong>Seated Hamstring Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Target Muscles:<\/b><span style=\"font-weight: 400;\"> Calves, hamstrings<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the edge of a sturdy chair with your feet flat on the floor and your knees bent at a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Straighten your right leg in front of you, placing your heel on the floor and keeping your toes pointed up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit tall and roll your pelvis forward to straighten your spine. This helps to target the hamstring more effectively.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lean forward from your hips, keeping your back straight and your chest up. Reach towards your toes with both hands until you feel a gentle stretch in the back of your right thigh.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain this position for 30 seconds, making sure you feel a gentle stretch but not pain.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release the stretch and repeat the same steps with your left leg.<\/span><\/li>\n<\/ol>\n<p><strong><em>Read more:<\/em> <a href=\"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/\">Stretching Exercise For Beginners: Getting Your Blood Flowing And Your Muscles Ready To Move<\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Childs_Pose_Stretch\"><\/span><strong>Child\u2019s Pose Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Target Muscles:<\/b><span style=\"font-weight: 400;\"> Lumbar musculature, glutes, lats<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The steps to perform this exercise are:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kneel on the floor with your big toes touching and your knees spread apart about hip-width.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit back on your heels, resting your buttocks on your feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On an exhale, lower your torso between your knees. Extend your arms forward with your palms facing down on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allow your forehead to rest on the mat. If it\u2019s uncomfortable, you can place a cushion or block under your forehead for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax your shoulders and let your body sink into the stretch. Breathe deeply and hold the pose for as long as you like, typically 30 seconds to a few minutes.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Harvard Medical School suggests stretching all major muscle groups (neck, shoulders, chest, trunk, lower back, hips, legs, and ankles) at least two or three times a week<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/the-ideal-stretching-routine\"> <span style=\"font-weight: 400;\">(2).<\/span><\/a><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/how-often-should-you-stretch\/\"> To get the most benefit<\/a>, hold each stretch for about 60 seconds. Stretching is also a good opportunity to practice mindful breathing and relax your mind. Deep breaths during stretching help deliver oxygen to your muscles, aiding in their recovery.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Flexibility_Exercises\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66239\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/14-1-1024x576.png\" alt=\"5 Flexibility Exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/14-1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/14-1-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/14-1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/14-1-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_5_Types_of_Flexibility\"><\/span><strong>What Are the 5 Types of Flexibility?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The key to improving flexibility is understanding the correct stretching and mobility movements, and consistently applying the strategies that are most effective for you. These can help you to have a better range of motion. Essentially, there are 5 types of stretching. These include:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Active_Stretching\"><\/span><strong>Active Stretching<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This type of stretching is when you tighten one muscle to help stretch another <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3273886\/\"><span style=\"font-weight: 400;\">(3)<\/span><\/a><span style=\"font-weight: 400;\">. For instance, to stretch the back of your leg (hamstring), you can tighten the front of your leg (quadriceps) to get a deeper stretch.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Passive_Stretching\"><\/span><strong>Passive Stretching<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This refers to when an external force is applied to muscles to modify their range of motion <\/span><a href=\"https:\/\/academic.oup.com\/ptj\/article\/81\/2\/819\/2829550\"><span style=\"font-weight: 400;\">(4). <\/span><\/a><span style=\"font-weight: 400;\">When you let your heel hang off a step to stretch your calf, that\u2019s passive stretching. You are using your body weight and gravity to help you stretch.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dynamic_Stretching\"><\/span><strong>Dynamic Stretching<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This stretching can be performed through full or partial range of motion. It has two categories: active dynamic stretching and ballistic dynamic stretching. Active dynamic stretching has been shown to reduce injury risk and improve performance when practiced prior to more strenuous exercise <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10289929\/\"><span style=\"font-weight: 400;\">(5).<\/span><\/a><span style=\"font-weight: 400;\"> Ballistic stretching, on the other hand, involves quick bouncing movements in and out of a muscle or joint\u2019s end range of motion. It has been shown to be ineffective and is not typically recommended.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"PNF_Proprioceptive_Neuromuscular_Facilitation\"><\/span><strong>PNF (Proprioceptive Neuromuscular Facilitation)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This can be considered the \u2018stretch-contract-stretch\u2019 system. It works by leveraging reflexes to help you stretch further than you typically would be able to with typical static stretching by alternating periods of passive stretching with a contraction of the agonist or antagonist muscle groups either isometrically or isotonically.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are several types of PNF stretching, most commonly hold-relax and contract-relax, which have been shown to be quite effective and are often used by athletes, athletic trainers, and physical therapists.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Since PNF stretching involves \u2018cycles\u2019 of stretching vs a single static hold, there is variation in the number of cycles and the duration of time each part of the cycle is held. This is dependent on the individual\u2019s range of motion and tolerance to the technique being performed.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Flexibility_Exercises\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66245\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/calisthenic-leg-workout-women-1024x576.png\" alt=\"\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/calisthenic-leg-workout-women.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/calisthenic-leg-workout-women-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/calisthenic-leg-workout-women.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/calisthenic-leg-workout-women-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Static_Stretching\"><\/span><strong>Static Stretching<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This type of stretching involves holding the position for the desired period. Static flexibility plays an important role in overall mobility. In 2001, Chan, Hong, and Robinson performed a clinical trial that used either a 4-week or 8-week static hamstring stretching protocol (vs control groups) and found that both experimental groups had significant improvement in their hamstring flexibility <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11252465\/\"><span style=\"font-weight: 400;\">\u00a0<\/span><span style=\"font-weight: 400;\">(7).<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">However, other studies suggest that this improvement might be because people get used to the feeling of stretching rather than their muscles actually getting longer. If you&#8217;re curious about <a href=\"https:\/\/betterme.world\/articles\/wall-stretches\/\">wall stretches<\/a>, check out our earlier article.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The kind of stretching you choose for yourself depends on your physical capabilities. For some people, Pilates stretches can bring fruitful results, while others have more benefits when doing yoga poses for flexibility. Once you know how each stretch category works, you can discuss your exercise regimen with a certified trainer, physical therapist, or physician.\u00a0<\/span><\/p>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Flexibility_Exercises\" target=\"_blank\" rel=\"noopener\">Check out the BetterMe: Health Coaching app<\/a> and watch it propel your weight loss journey into high gear!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Exercises_Improve_Flexibility\"><\/span><strong>Which Exercises Improve Flexibility?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You will find several exercises that could help to improve your flexibility. A few of these are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Swimming:<\/b><span style=\"font-weight: 400;\"> Swimming utilizes different muscle groups and requires a full joint motion range. This makes it an excellent full-body workout that enhances flexibility.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pilates:<\/b><span style=\"font-weight: 400;\"> Pilates focuses on core strength, flexibility, and control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Yoga:<\/b><span style=\"font-weight: 400;\"> Yoga involves various stretches and poses that target different muscle groups. The exercises promote flexibility, strength, and balance. It also includes mindful breathing that contributes to relaxation and stress control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tai Chi:<\/b><span style=\"font-weight: 400;\"> This gentle exercise includes slow and flowing movements that promote balance, flexibility, and coordination. These exercises are practiced for stress reduction.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A combination of exercises can help you to reach your fitness goals and improve your health. Not all exercises suit everyone, so talk to your doctor before beginning any regimen.<\/span><\/p>\n<p><strong><em>Read more:<\/em> <a href=\"https:\/\/betterme.world\/articles\/pilates-moves\/\">10 Pilates Moves for Building Full Body Strength and Flexibility<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Causes_Poor_Flexibility\"><\/span><strong>What Causes Poor Flexibility?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Flexibility is the ability of joints and muscles to move through their full range of motion without any restrictions. Even though it varies from one person to another, minimum ranges are necessary for individuals to maintain joint and complete body health. Some reasons for poor flexibility are:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Injury_or_Dysfunction\"><\/span><strong>Injury or Dysfunction<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Injury usually happens when a muscle or a joint is forced beyond its usual capacity. If the muscles and tendons can&#8217;t stretch enough to handle the extra movement, they might get damaged, leading to muscle strain or tendon injury <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK230857\/\"><span style=\"font-weight: 400;\">(8).<\/span><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Age_and_Gender\"><\/span><strong>Age and Gender<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Young people tend to be more flexible than adults. Nonetheless, aerobic exercise, stretching, and strength training can help slow down or even reverse this age-related loss of muscle function. Generally, women are more flexible than men, but both can improve their flexibility with the right strength training program.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Activity_Levels\"><\/span><strong>Activity Levels<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">More active people tend to be more flexible than those who aren\u2019t. Individuals who change their lifestyles and adopt healthy practices can find themselves in a better physical condition than others who don\u2019t.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A study by Simao found that even strength training can help untrained women become more flexible. Combining strength training with stretching exercises leads to even greater improvements in flexibility. While being active is generally better for your flexibility than being inactive, it is important to include stretching in your workout routine to keep or increase your range of motion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you intentionally change your life and try to incorporate <a href=\"https:\/\/betterme.world\/articles\/somatic-flexibility-technique\/\">flexibility<\/a> exercises in your routine, you can gradually notice improvements in your physical and mental health. The Narrative Review of Existing Insights from Static Stretching Study Interventions by Raja Bouguezzi et al. has suggested that regular static stretching exercises can boost muscle strength and power, regardless of age or gender<\/span><a href=\"https:\/\/www.mdpi.com\/2673-995X\/3\/1\/10\"> <span style=\"font-weight: 400;\">(10).<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Of course, strength training has been shown to have significantly better benefits for strength and power improvements, and static stretching should be used as a supplement component of fitness in this domain.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Activity_Builds_Flexibility\"><\/span><strong>Which Activity Builds Flexibility?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">So far, we have discussed multiple activities that can help to improve your flexibility. You may simply search online for the best stretching exercises for beginners at home or subscribe to an online platform where experts teach you stretching exercises at nominal prices.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some people may choose to enroll in <a href=\"https:\/\/betterme.world\/articles\/ashtanga-vinyasa-yoga\/\">yoga<\/a> or tai chi lessons if they like to be social and can go to the studios. Otherwise, beginner-friendly flexibility exercises are always a good option. You might also go swimming with your friends once or twice a week. The choice of activities depends on your time, physical potential, and money you are willing to spend.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Flexibility_Exercises\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66241\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/1-4-1024x576.png\" alt=\"5 Flexibility Exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/1-4.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/1-4-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/1-4.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/1-4-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_minutes_do_you_need_to_improve_flexibility\"><\/span><strong>How many minutes do you need to improve flexibility?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Stretching might take some time, but it&#8217;s most effective when done regularly, ideally at least two or three times a week. Even short stretching sessions of 5 to 10 minutes will make a difference.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_cant_I_touch_my_toes\"><\/span><strong>Why can&#8217;t I touch my toes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The inability for a person to touch their toes is usually a result of hamstring tightness or lumbar spine hypomobility or muscular tightness.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_flexibility_genetic\"><\/span><strong>Is flexibility genetic?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">As with many facets of health and fitness, flexibility certainly has a genetic component but is also highly lifestyle dependent. Just like strength, power, speed, and endurance, it is adaptable with training.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_are_girls_more_flexible\"><\/span><strong>Why are girls more flexible?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Generally, women tend to be more flexible than men. This is partly due to differences in their connective tissues. Also, more women than men participate in activities like yoga, dance, and Pilates, all of which usually focus on improving flexibility.<\/span><\/p>\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Flexibility_Exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Summary\"><\/span><span style=\"font-weight: 400;\">Summary<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Stretching is often overlooked when performing any workout regimen. It often becomes an afterthought compared to cardiovascular endurance and muscular strength training. All the flexibility examples discussed above show us that we can easily add flexibility exercises to our routines and receive some wonderful benefits when performed consistently. Those willing to do so can get started with the 5 flexibility exercises listed above and gradually expand their sessions to include others depending on their goals and preferences!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Flexibility is an important component of overall fitness, but is sadly often overlooked. While cardiovascular endurance, muscular strength, and speed receive the majority of the fitness industry\u2019s attention, flexibility is often tossed to the wayside.\u00a0 In day-to-day activity, flexibility plays an important role in overall mobility &#8211; crucial for maximizing physical function. Those who lack [&hellip;]<\/p>\n","protected":false},"author":56,"featured_media":66247,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49,53],"tags":[],"coauthors":[177,221],"class_list":["post-66238","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness","category-strength-training"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Flexibility Exercises for a More Supple You - BetterMe<\/title>\n<meta name=\"description\" content=\"Limited flexibility is a root cause of many physical issues. Let\u2019s take charge and improve this today. Check out \u2605 5 FLEXIBILITY EXERCISES \u27a4 to get started!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Flexibility Exercises for a More Supple You\" \/>\n<meta property=\"og:description\" content=\"Limited flexibility is a root cause of many physical issues. Let\u2019s take charge and improve this today. Check out \u2605 5 FLEXIBILITY EXERCISES \u27a4 to get started!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_329126582-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Anoshia Riaz, Troy Hurst, PT, DPT\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Anoshia Riaz, Troy Hurst, PT, DPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/\"},\"author\":{\"name\":\"Anoshia Riaz\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d3f06695b04ad20faf3da54c66bdd751\"},\"headline\":\"5 Flexibility Exercises for a More Supple You\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/\"},\"wordCount\":2399,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_329126582-scaled.jpg\",\"articleSection\":[\"Fitness\",\"Strength Training\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Flexibility is an important component of overall fitness, but is sadly often overlooked. While cardiovascular endurance, muscular strength, and speed receive the majority of the fitness industry\u2019s attention, flexibility is often tossed to the wayside.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In day-to-day activity, flexibility plays an important role in overall mobility - crucial for maximizing physical function. Those who lack flexibility put themselves at an increased risk of injury and may find that basic daily tasks are just a bit tougher than they need to be.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This article covers 5 flexibility exercises for beginners and some advanced movements, to help get you to the next level.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Are the Best 5 Flexibility Exercises?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">In general, research suggests that dynamic warmups are most effective before exercise, while static stretching is most effective after exercise. Dynamic warmups involve any form of physical movement that prepares your body for the upcoming activity. This is in contrast to static stretching, which is what is generally thought of when we think about stretching. <\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Static stretching involves holding a stretched position for a certain length of time. Although more research is needed for stronger evidence on the matter, most current research suggests static stretches should be held for a minimum of 30 seconds for any meaningful changes in flexibility to occur.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The best flexibility exercises are the ones that target your least-flexible muscle groups. For this reason, what is considered the \u2018best\u2019 is highly specific to you. For example, for a person who can sit on the ground with their legs straight out in front of them and can easily grab the heels of thei ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/\",\"name\":\"5 Flexibility Exercises for a More Supple You - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_329126582-scaled.jpg\",\"description\":\"Limited flexibility is a root cause of many physical issues. Let\u2019s take charge and improve this today. 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Let\u2019s take charge and improve this today. Check out \u2605 5 FLEXIBILITY EXERCISES \u27a4 to get started!","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"5 Flexibility Exercises for a More Supple You","og_description":"Limited flexibility is a root cause of many physical issues. Let\u2019s take charge and improve this today. Check out \u2605 5 FLEXIBILITY EXERCISES \u27a4 to get started!","og_url":"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","og_image":[{"width":2560,"height":1707,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_329126582-scaled.jpg","type":"image\/jpeg"}],"author":"Anoshia Riaz, Troy Hurst, PT, DPT","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Anoshia Riaz, Troy Hurst, PT, DPT","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/"},"author":{"name":"Anoshia Riaz","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d3f06695b04ad20faf3da54c66bdd751"},"headline":"5 Flexibility Exercises for a More Supple You","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/"},"wordCount":2399,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_329126582-scaled.jpg","articleSection":["Fitness","Strength Training"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Flexibility is an important component of overall fitness, but is sadly often overlooked. While cardiovascular endurance, muscular strength, and speed receive the majority of the fitness industry\u2019s attention, flexibility is often tossed to the wayside.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">In day-to-day activity, flexibility plays an important role in overall mobility - crucial for maximizing physical function. Those who lack flexibility put themselves at an increased risk of injury and may find that basic daily tasks are just a bit tougher than they need to be.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This article covers 5 flexibility exercises for beginners and some advanced movements, to help get you to the next level.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What Are the Best 5 Flexibility Exercises?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">In general, research suggests that dynamic warmups are most effective before exercise, while static stretching is most effective after exercise. Dynamic warmups involve any form of physical movement that prepares your body for the upcoming activity. This is in contrast to static stretching, which is what is generally thought of when we think about stretching. <\/span>\r\n\r\n<span style=\"font-weight: 400;\">Static stretching involves holding a stretched position for a certain length of time. Although more research is needed for stronger evidence on the matter, most current research suggests static stretches should be held for a minimum of 30 seconds for any meaningful changes in flexibility to occur.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The best flexibility exercises are the ones that target your least-flexible muscle groups. For this reason, what is considered the \u2018best\u2019 is highly specific to you. For example, for a person who can sit on the ground with their legs straight out in front of them and can easily grab the heels of thei ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/","url":"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/","name":"5 Flexibility Exercises for a More Supple You - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/5-flexibility-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_329126582-scaled.jpg","description":"Limited flexibility is a root cause of many physical issues. Let\u2019s take charge and improve this today. 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