Flexibility Training

Let’s keep it simple. Flexibility is being able to move your body through full ranges of motion without pain or limitation. For your body to move freely, your joints and muscles need to allow that movement. When flexibility is limited or painful, it is usually because joints or muscles are too tight.

Joint Flexibility

Joint Flexibility: For example, let’s look at “elbow joint flexibility.” This is also known as how much you can bend and straighten your arm at the elbow. If you can straighten your arm all the way, and then bend it fully, that is known as normal flexibility. If you can’t straighten your arm, or can only bend it a little bit, that is poor flexibility.

Muscle Flexibility

A common example is “hamstring muscle flexibility.” Your hamstrings run along the back of your thighs. Keeping your knees straight and slowly bending forward at your hips is one way to see how flexible your hamstrings are. 

For both joints and muscles, stretching is one way to improve flexibility.

Are Mobility and Flexibility the Same?

Mobility and flexibility are very similar, but they mean different things. 

Mobility is your ability to move your body using your own muscle strength. 

Mobility example

Stand on your left leg and lift your right leg up in front of you while keeping your knee straight. Do not use a strap or any assistance from your arms. This is an example of “mobility” because you are using your own muscles to lift your leg. In this case, how high you can lift your leg could be affected by how flexible you are. It can also be affected by the strength or weakness of the muscles doing the lifting. 

Flexibility is your ability to stretch your body without restriction from muscle or joint pain.

Flexibility example

Lie on your back, place a strap around your right foot, and use the strap to raise your right leg with the knee straight. In this case, you aren’t using your leg muscles to move your leg, so it’s not an example of mobility. But, like in the example above, how high your leg goes will be limited by your flexibility. If muscles on the back of your body are flexible, you’ll be able to pull your leg higher using your arms and the strap.

Move Then Stretch

Stretching as part of your cool down after exercise is ideal. But if you like to use it as a warmup too, move your body to increase your circulation first. This is especially important if you have been sitting for a long time. Walk or do other light activity for 5–10 minutes, then stretch. 

Slow And Steady

As you try different stretches, note which ones work best for your body. Over time, your routine might change as you become more flexible. The key is to be patient, stay consistent, and build gradually.

Don’t Force It

If you are feeling particularly stiff, don’t push it! Listen to your body. You can decrease the intensity of the stretch and the duration of the hold depending on how you feel. Don’t force yourself to always achieve the same amount of motion every time you stretch. The flexibility of your muscles and joints might be different every day. It depends on if you’ve been sitting still for a long time, your stress level, recent workouts, and other factors.

Try A Yoga Class

Yoga is great for improving both your flexibility and mobility. Here are some great on-demand yoga classes to try. You can do yoga as a workout or as part of your cool down.

Relax, Breathe, Stretch!

Some of the tension you feel when stretching or moving is actually a nervous system reaction. Breathing deeply but comfortably—not forcing large breaths—can help relieve tension while stretching. Trying a full, smooth exhale can allow you to move deeper into a stretch.

Also remember to relax the areas that you are not stretching. For example, avoid tensing the muscles of your face, neck, or shoulders when stretching your legs. Relaxing other parts of your body will make it easier to hold the stretch for as long as you want.

Target Your Troublespots

Start by stretching the major muscle groups within your upper and lower body. There are many ways to stretch your body. Check out the below examples to get started:

Chest and Shoulders

Back and Hips

Sometimes our muscles can get tight in certain areas. You can release tension in a targeted way with things like a foam roller, tennis ball, or electronic massager. Remember, when using these tools, more pressure is not necessarily better! The goal is to loosen any “knots” and help your muscles feel more flexible. Mild to moderate discomfort is normal while you are applying pressure but, overall, these tools should make you feel better and not cause any lingering pain.

Foam Roll Massage

There are a lot of different foam rollers you can use, and they can be used in many ways. When rolling out your muscles, use a comfortable amount of pressure and adjust as you go. More isn’t always better! Below are some videos on how to roll specific muscles.

Move Smoothly

Many joints in your body naturally have a lubricating fluid in the space where the bones meet. This fluid nourishes joints and keeps them healthy. Simply moving a joint throughout its range of motion can help. So, if you’re sitting still for long periods, make sure to move around every so often to keep your joints happy.

Move Freely

When a muscle is tight, other areas of your body might have to work harder to make up for it. The extra work can make your muscles tired. Your body can also feel like it isn’t as balanced. To avoid larger, long-term issues, target tightness when you feel it. Stretch regularly to keep your body moving freely. 

Stress Less

When you have a “knot” in a muscle, or one area is really tight, you can even feel it when you’re resting. This might even keep you from moving naturally and pain-free. Stretching regularly can help you feel less stress in your body.

We know that improving flexibility is hard and change takes time, but we also know it is worth it. If you would like a partner alongside you, please contact a Crossover Fitness Coach for help. Let’s schedule a time to talk about your goals and how to achieve them with a personalized plan tailored just for you. To get started, simply send us a message.