7 Expert Tips For Improving Flexibility

If you're ready to experience some of these benefits for yourself, here are seven ways to learn flexibility.

1. Take care of your body

The first step to improving your flexibility is to pay attention to which parts of your body move easily and which don't, says Barrett.

"Many people are so disconnected from their bodies that they don't realize they lack flexibility," she says.

Not sure which area needs your attention? The most common strains are in the neck, shoulders and hips because we sit a lot, she says, so assess those areas first.

2. Maintain good posture

One of the best ways to improve your flexibility is to focus on improving your posture, says Barrett.

Anytime you perform any type of movement where your head is in front of your body and your shoulders are rounded forward—think driving, sitting, texting, and working on the computer—your muscles are placed in an unnatural position, which can lead to tension. . . You can fix this by just sitting down, says Barrett. "Your ears should be on your shoulders and your shoulders should be on your hips," he says.

3. Stretch and strengthen

When it comes to increasing flexibility, most people think of stretching, but Barrett says that strength and flexibility are equally valuable when it comes to increasing mobility.

"Flexibility and strength should be symmetrical with each other," he says. “It's like yin and yang. "Strong muscles become difficult if they are not flexible."

Some of her favorite exercises to increase flexibility and strength are barbells, pilates, yoga, and dance.

4. Sit on the floor

How often do you sit on the floor? Maybe not very often, but this "outside" exercise can help you challenge yourself because sitting on the floor actually stretches your hips, back, knees, and ankles, says Barrett.

"Sitting on furniture is not difficult because the range of motion is very small, and we do it all the time in modern life," he said. "Sitting on the floor requires more movement, and even walking on the floor stretches us."

You can also sit in a different position on the floor. He recommends sitting cross-legged, straight or with your knees spread in a butterfly shape, or even kneeling.
Basically, sit like you did when you were a kid. "To think about it, kids can sit on the floor all day and be comfortable," Barrett says. "What happened to us adults?"

Aim for about 15 minutes in any position that works for you to improve your overall health, she says. And that at any time, from work to evening. "I tell my clients to watch TV or talk on the phone on their yoga mat," she says.

5. Incorporate flexibility training into your workouts

If you already exercise regularly, an easy way to improve flexibility is to incorporate techniques like stretching and foam rolling into your warm-up and cool-down, says Martinez.

Meanwhile, Barrett recommends signing up for a light yoga class. "Even doing one class a week can be a game-changer," she says.

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6. Don't wait for exercise to improve your flexibility

Going to the gym can be difficult at times, so don't put off your flexibility training just because you missed it. Instead, do simple stretches while sitting at your desk or standing in line at the store, says Barrett.

Benson recommends starting a morning routine that includes tasks to get you moving. She also suggests changing positions frequently throughout the day.

Even going from place to place is an opportunity to increase your flexibility, says Benson. "Take long steps, don't walk lazily from point A to point B," he advises.

7. Spend a few minutes each day stretching

The great thing about flexibility training is that you don't have to spend hours to see improvement, you just have to take the time you have and incorporate it into your life, Martinez says. For him, that means stretching every morning over a cup of coffee.

"It's a short exercise that consists of six stretches," he says. "This routine boosts my mood and boosts my circulation, mobility and mood for the day."

If you're more of a night owl than an early riser, try stretching during your break at work or before bed, she suggests.

Ready to put some of these tips into practice? The key to resilience, like anything in life worth achieving, is consistency, Martinez says. "Make a plan, get used to it and stick to it."

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