Flexibility isn’t something that should be reserved for yogis — it’s actually important for staying active, mobile, and comfortable as you get older.
Maybe you’ve never been big on exercise, or you’re stiff as a board from too much sitting at desks and on sofas throughout your life. That’s okay! It’s never too late to start improving your flexibility, and doing so will not only be rewarding in the immediate when you realise what your body is capable of, but also in the long run when getting around and looking after yourself doesn’t become too much of a struggle. If being active has never been your cup of tea, and you’re not quite sure how to start, here are some tips to get you started and get your body a bit more limber.
1. Stretch regularly.
Incorporating stretching into your daily routine is one of the simplest ways to stay flexible. Focus on dynamic stretches to warm up your muscles before activities and static stretches to cool down afterward. Stretching even for just 10 minutes a day can make a noticeable difference over time. Consistency is key here. Regular stretching helps improve your range of motion, prevent stiffness, and reduce the risk of injury. Make it part of your routine, whether it’s first thing in the morning or after a walk.
2. Try yoga or Pilates.
Yoga and Pilates are fantastic for building flexibility, strength, and balance. They focus on controlled movements and stretches that work your muscles and joints in a safe, supportive way. Plus, they’re suitable for all fitness levels, so you can start wherever you feel comfortable. Both practices also promote mindfulness and relaxation, helping to reduce tension in your body. Joining a class or following online tutorials can give you the guidance you need to develop a routine that works for you.
3. Stay hydrated.
Drinking enough water is essential for your muscles and joints to function properly. Dehydration can make your muscles tighter and less pliable, which can limit your flexibility and increase your risk of strains or injuries. Aim to drink throughout the day rather than waiting until you feel thirsty. Staying hydrated also supports overall health, giving your body the tools it needs to stay active and flexible.
4. Warm up before exercising.
Jumping straight into exercise without a proper warm-up can put unnecessary strain on your muscles. Gentle movements, like arm circles, leg swings, or light walking, can help increase blood flow and prepare your body for more intense activity. Warming up protects your muscles and joints and makes stretching more effective. A warm muscle is more pliable, so you’ll get better results from your flexibility work.
5. Focus on your posture.
Poor posture can lead to stiffness and reduced flexibility over time. Pay attention to how you sit, stand, and move throughout the day. Small adjustments, like keeping your shoulders relaxed and your spine aligned, can make a big difference. Practising good posture helps prevent muscle imbalances and strain, which can limit your range of motion. Consider incorporating exercises that strengthen your core and back to support better alignment.
6. Don’t forget your joints.
Flexibility isn’t just about your muscles—it’s also about keeping your joints healthy. Low-impact activities like swimming or cycling are great for maintaining joint mobility without putting too much pressure on them. Incorporating joint-focused movements, like wrist rolls or ankle circles, can help keep these areas mobile and pain-free. Remember, healthy joints play a crucial role in overall flexibility and mobility.
7. Use props to support stretches.
Props like yoga blocks, resistance bands, or even a chair can help you get deeper into stretches without straining. They’re especially helpful if you’re starting out or recovering from an injury, as they provide extra stability and support. Using props allows you to work within your current range of motion while gently pushing your limits. Over time, you’ll notice improvements in flexibility without risking overextension.
8. Stretch your whole body.
Source: Unsplash It’s tempting to focus on the areas that feel tight, but flexibility is about the entire body. Incorporate stretches for your legs, arms, back, shoulders, and even your neck to ensure balanced mobility and reduce strain in other areas. When you stretch multiple muscle groups, you also improve coordination and overall movement patterns. Balanced flexibility helps prevent injuries and keeps your body functioning as one cohesive unit.
9. Move regularly throughout the day.
Sitting for long periods can make your muscles and joints stiff. Taking regular movement breaks, even just standing up and stretching for a minute or two, can help counteract it. Small, frequent movements go a long way toward maintaining flexibility. Try setting reminders to move every hour, whether it’s stretching at your desk, walking around the house, or doing a quick bodyweight exercise. Keeping your body in motion prevents stiffness from setting in.
10. Incorporate strength training.
Source: Unsplash Building muscle strength supports flexibility by improving your range of motion and joint stability. Exercises like lunges, squats, or resistance band training can help strengthen muscles while allowing you to work on flexibility at the same time. Strong muscles help you maintain proper posture and alignment, which is essential for avoiding stiffness. Strength and flexibility go hand in hand when it comes to staying active and injury-free.
11. Breathe deeply during stretches.
Deep, controlled breathing can help you relax into your stretches and improve their effectiveness. Holding your breath while stretching can cause unnecessary tension, making it harder to reach your full range of motion. By breathing deeply and steadily, you send signals to your body to relax. That then makes it easier to stretch further and hold the position comfortably for longer, enhancing your flexibility over time.
12. Listen to your body’s limits.
Pushing too hard in stretches can lead to injury or strain, which can set you back. Pay attention to your body and avoid forcing movements that feel uncomfortable or painful. Progress comes from consistency, not from overdoing it. It’s normal for improvement to take time, so be patient with yourself. A gentle approach will yield better results than trying to achieve dramatic progress too quickly.
13. Get enough sleep.
Rest is when your body repairs itself, including your muscles and joints. Poor sleep can leave your muscles feeling tight and less responsive, making flexibility harder to maintain. Aim for seven to nine hours of quality sleep each night to give your body the recovery time it needs. Proper rest also ensures you have the energy to stay consistent with your flexibility routine. A well-rested body is a more adaptable and mobile one.
14. Make it fun and consistent.
Flexibility routines don’t have to feel like a chore. Whether it’s joining a stretching class, setting personal goals, or simply enjoying the sensation of moving your body, find ways to make it enjoyable so you’ll stick with it. Consistency is the secret to maintaining flexibility as you age. By making it a fun and regular part of your life, you’ll feel better physically and enjoy the mental benefits of staying active and limber.
