How to Improve Flexibility

If you’re unable to achieve a full range of motion in some movements, struggle to maintain proper form when playing, or frequently deal with muscle strains and other injuries, you may need to work on improving your flexibility.

Being flexible means your joints can move through a full range of motion, and your muscles and tendons can stretch without tearing. Flexibility is crucial for most performance metrics in sports, like speed, power, endurance (as flexibility reduces fatigue), and technique.

So, how do you become more flexible? It’s actually quite simple; the hardest part is staying consistent. A few simple stretches, done several times a week, will significantly improve your flexibility within a few weeks.

At Ace Sports Clinic Toronto, we have worked with countless athletes to improve their flexibility, help them perform better on the field, and prevent injuries. If you want to get more flexible, here are some tips on how to do it safely and effectively at home.

Why is Flexibility Important?

Flexibility is at the core of athletic performance. Most sports involve movements that stretch joints and muscles to their limits, whether it’s kicking a ball, swinging a golf club, or lifting your knees high as you sprint.

Having a limited range of motion reduces the power, efficiency, and technique of your movements, affecting your overall performance. Flexibility is also important for preventing injuries, maintaining good form when playing or exercising, and speeding up post-game recovery.

How to Improve Flexibility Using Stretches

Stretches are the best way to improve flexibility. Here are some tips on how to use them to become more flexible.

1. Stretch All Your Major Muscle Groups

Do not neglect any of your major muscles when you stretch. Unevenly stretched muscles can create an imbalance, worsening your form and causing pains and aches as more limber muscles compensate for the stiff ones.

We recommend a stretching routine that addresses at least two muscle groups each session, making sure you stretch muscle pairs together. For example, combine pectoral stretches (doorway stretches are perfect for this) with upper back stretches, such as a cat-cow stretch, to open up your chest.

If you’re doing bicep stretches during one session, combine them with tricep stretches. Other muscle groups to target include quads, hip flexors, and calves.

2. Do Static and Dynamic Stretches

When you do a kneeling hip flexor or bend down to touch your toes for 30 seconds, that’s a static stretch.

Static stretches involve stretching muscles to the furthest point that you can, then holding that position for some time. On the other hand, dynamic stretches involve making slow and controlled movements through a particular range of motion.

Walking lunges, leg swings, and arm circles are examples of a dynamic stretch.

Your stretching routine should have both types of stretches, but it matters when you do them. If you have a stretching-only session, start with dynamic stretches to warm up, then do static stretches to increase the range of motion.

On days when you combine stretches with strength training or cardio exercise, do dynamic stretches before exercise and static stretches after exercise when your body is warm and loose.

3. Focus on Intensity and Timing

When it comes to static stretches, the combination of intensity and timing matters a great deal in making the stretches effective.

When you do a particular stretch, go as deep as you can into it without causing pain. If you want to know you’ve executed a stretch properly, you should feel a tightness in your muscles. Hold that stretch for 15-30 seconds, then rest. Repeat this at least three times for each muscle. Over time, try to gradually increase your stretch hold time to 60 seconds.

4. Breathwork Improves Your Stretching

Breathing makes a big difference when it comes to stretching. Good breathwork allows you to do deeper and better stretches by relaxing muscles, increasing oxygen delivery to muscles, and providing a nice rhythm you can follow.

Here’s how to breathe when stretching:

• Do diaphragmatic breathing, where you breathe deep until your belly expands. Then, slowly breathe out as your belly contracts. To create a nice slow rhythm, inhale for 4 seconds, then exhale for 4 seconds.
• Don’t hold your breath.
• Exhale as you go deeper into your stretch.

5. Be Consistent

It’s surprising how much our bodies can improve in a short amount of time, and flexibility is no exception. As long as you’re consistent with your stretches, you’ll see some real changes in 2 to 4 weeks. You have to be patient, too, as it can take months to get to the ideal level of flexibility.

Daily stretching improves flexibility, but 2 to 3 times a week is also effective.

Get a Tailored Strategy to Improve Flexibility

Looking to improve your flexibility for better performance on the field or in the gym? We can create a tailored flexibility improvement strategy for you.

At Ace, we have experts in physiotherapy, osteopathy, and kinesiology who work together to help you become more flexible and address any root issue that may be limiting your range of motion.

Contact us at 1-833-266-5223 for a tailored care plan to improve your flexibility and experience better sports performance.

Disclaimer: This blog post is for informational purposes only. Consult with a qualified professional for personalised guidance based on your specific needs.