{"id":7892,"date":"2023-09-10T14:46:27","date_gmt":"2023-09-10T20:46:27","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=7892"},"modified":"2025-09-12T14:08:11","modified_gmt":"2025-09-12T20:08:11","slug":"5-simple-ways-to-increase-your-flexibility","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2023\/09\/10\/5-simple-ways-to-increase-your-flexibility\/","title":{"rendered":"5 Simple Ways to Increase Your Flexibility"},"content":{"rendered":"

These 5 simple ways to increase your flexibility can help to improve mobility by decreasing muscle tension and increasing blood flow to your muscles. Scroll down to read the\u00a0 flexibility post from\u00a0Brit Yeager<\/a>\u00a0in The BODi Blog<\/a>.<\/p>\n

\"5<\/p>\n

Stretching can help to improve flexibility and mobility by\u00a0decreasing muscle tension<\/a>,\u00a0increasing blood flow to your muscles<\/a>, and easing your muscles back into their natural resting state.<\/p>\n

And because inflexible muscles tend to\u00a0tire more quickly<\/a>\u00a0\u2014 causing neighboring muscle groups to work harder from picking up the slack \u2014 a regular\u00a0stretching routine<\/a>\u00a0may help you get more out of your workouts.<\/p>\n

Read on for five simple tips on how to increase flexibility.<\/p>\n

1. Be Consistent<\/h2>\n

Genetics, biomechanics, and structural alignment can all limit flexibility, says\u00a0Wayne Stewart<\/a>, NASM-CPT, RYT-200.<\/p>\n

So if you want to increase flexibility, hard work, and consistency are essential \u2014 just like they are for any other fitness goal.<\/p>\n

Create a fitness plan that incorporates stretching along with rest days to give your muscles a chance to repair and rebuild.<\/p>\n

A program like\u00a0XB Stretch<\/a>\u00a0can help you stick to a consistent stretching schedule.<\/p>\n

2. Vary Your Stretching Styles<\/h2>\n

Stretching alleviates tension<\/a>\u00a0within our bodies and may reduce the stress associated with common ailments like back stiffness and muscle soreness.<\/p>\n

If you\u2019re wondering how to increase flexibility, Stewart recommends incorporating each of the following stretch techniques:<\/p>\n

Passive stretching<\/strong><\/p>\n

\"Woman<\/a><\/p>\n

In this technique, you are relaxed and you do not actively pull yourself into a stretch.<\/p>\n

For example, you passively stretch when you use a towel, band, another person, or gravity to lengthen your body.<\/p>\n

 <\/p>\n

Active stretching<\/strong><\/p>\n

\"Man<\/a><\/p>\n

In active stretching, you assume a stretching position and hold it with zero assistance other than the agonist (actively contracting) muscles\u2019 strength.<\/p>\n

Try lifting your leg into the air and maintaining an extended position. The tension of the agonist muscles holding your leg in place relaxes the stretching muscles.<\/p>\n

Dynamic stretching<\/strong><\/p>\n

\"Man<\/a><\/p>\n

Dynamic stretching includes controlled leg and arm swings that bring you to the limits of your range of motion.<\/p>\n

Dynamic stretches are typically shorter in length and involve moving in and out of stretches and gentle twists.<\/p>\n

These types of stretches are particularly beneficial\u00a0during an active warm-up<\/a>.<\/p>\n

Static stretching<\/strong><\/p>\n

\"Woman<\/a><\/p>\n

Remember those forward folds, side bends, and hamstring stretches you did in gym class? Those are static stretches.<\/p>\n

This technique involves sitting or lying still while positioning a joint as far as it can go, then holding the stretch for a bit \u2014 usually 30 to 90 seconds.<\/p>\n

3. Drink More Water<\/h2>\n

Water makes up\u00a076 percent of our muscle mass<\/a>\u00a0\u2014 but, as mentioned in\u00a0this 2019 study<\/a>, there is a decline in water in our bodies as we age.<\/p>\n

\u201cAs we age and become more sedentary, we lose flexibility and range of motion in our bodies,\u201d Stewart says.<\/p>\n

Proper hydration may help reduce this risk and keep muscles flexible and functioning at their utmost capacity.<\/p>\n

4. Take a Yoga Class<\/h2>\n

\"Woman<\/a><\/p>\n

Yoga focuses on strengthening, stretching, and lengthening the muscles with different poses that target large and small muscle groups at a time.<\/p>\n

Being guided through various poses will promote flexibility throughout the body, Stewart says, and each posture may be adapted to suit your personal needs.<\/p>\n

If you have limited\u00a0mobility<\/a>\u00a0\u2014 or you\u2019re just stuck at a desk all day \u2014 try easing into a yoga practice with simple\u00a0chair yoga poses<\/a>.<\/p>\n

5. Focus on Your Breathing<\/h2>\n

People often\u00a0hold their breath\u00a0while lifting weights without realizing it. Those shallow or short breaths keep oxygen from making it to your muscles, which can contribute to\u00a0muscle fatigue<\/a>.<\/p>\n

When doing strength training exercises,\u00a0research suggests<\/a>\u00a0the most effective breathing technique is to take a deep breath at the beginning of each rep, then forcefully exhale during exertion.<\/p>\n

While stretching, practice big-belly breaths or diaphragmatic breathing to\u00a0fuel your muscles<\/a>.<\/p>\n

<\/div>","protected":false},"excerpt":{"rendered":"

These 5 simple ways to increase your flexibility can help to improve mobility by decreasing muscle tension and increasing blood flow to your muscles. Scroll down to read the\u00a0 flexibility post from\u00a0Brit Yeager\u00a0in The BODi Blog. Stretching can help to improve flexibility and mobility by\u00a0decreasing muscle tension,\u00a0increasing blood flow to your muscles, and easing your […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[2255,2254,918],"tags":[417,2031,2033,2179],"class_list":["post-7892","post","type-post","status-publish","format-standard","category-mobility-and-flexibility","category-meditation-and-yoga","category-healthy-aging","tag-flexibility","tag-stretching","tag-benefits-of-stretching","tag-increase-flexibility","czr-hentry"],"yoast_head":"\n5 Simple Ways to Increase Your Flexibility - Fitness, Strength and Wellness for Real Life<\/title>\n<meta name=\"description\" content=\"These 5 ways to increase your flexibility can help to improve mobility by decreasing muscle tension and increasing blood flow to your muscles\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/howtobefit.com\/coach-blog\/2023\/09\/10\/5-simple-ways-to-increase-your-flexibility\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Simple Ways to Increase Your Flexibility - 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