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Easy Ways to Become More Flexible

I enjoy writing articles that help people feel more comfortable in their bodies.

Being flexible is good for your health.

Being flexible is good for your health.

Why Is Flexibility Important?

Quite often, we see people spend an hour on a treadmill or elliptical machine at a gym to burn off some calories, but spare no time for simple stretching to increase their flexibility. If you think limberness is necessary for only circus contortionists but not the average person, you are wrong. Flexibility has a lot to do with our muscle fitness and overall health. Even if you are not planning to become an Olympian gymnast or a yoga guru, being flexible can still benefit you in more ways than you might think.

Muscle Strength

In an article on CNN Health, David Geier, the director of sports medicine at the Medical University of South Carolina, states that flexibility is "the third pillar of fitness" along with cardiovascular exercise and strength training. By stretching regularly, our muscle fibers will gradually lengthen and loosen up instead of remaining tightly attached to the bone. As those fibers become longer and more flexible, your muscle also has more potential to become larger and stronger if met by a proper strength training and cardio routine.

Weight Control

Since lengthened muscle fibers can lead to bigger and stronger muscle mass, a faster metabolism is another plus point you can bet on. Increased flexibility can also make workout routines or daily activities that used to be such a pain become more doable, thus allowing you to adopt a more active lifestyle.

Injury Prevention

Pulled muscles and ankle sprains don't just happen to the aged and the clumsy. These injuries can happen to people of all fitness levels, especially those with inflexible bodies. Tight muscles and tendons restrict your range of motion. When your body is so inflexible, one little awkward movement could stretch certain muscles beyond their limit, causing a strain or a tear.

Disease Prevention

Believe it or not, being flexible may help prevent an array of illnesses. As mentioned earlier, muscle elasticity can increase your level of activity, help you develop stronger muscles and maintain a healthy weight. Accordingly, you should be able to ward off certain health problems related to obesity, including heart disease, strokes and diabetes.

Furthermore, those with better flexibility usually have better blood circulation. Poor blood circulation is a culprit of many health issues, from chronic fatigue and vertigo to kidney disease and blood clots. With a few minutes of daily stretching, you might be able to keep these problems at bay.

Yoga Dancer Pose

Yoga Dancer Pose

How to Become More Flexible

One word: stretch! The idea that people who aren't naturally limber will always remain that way is a misconception. Flexibility is something that can be developed regardless of how old you are. True, not everyone was born to be a contortionist, but a healthy level of flexibility is achievable for anyone.

Taking yoga classes can be extremely helpful if you try to reach your optimal level of flexibility. If you simply hope to be feel less stiff and get more fit, however, 10 - 15 minutes of daily stretching should be quite enough. For some, it might take only a few weeks to notice a difference. For others, it might take months. Being consistent is key. Make it a routine. Allot a specific time each day to stretch those muscles.

Ideally, you should stretch the muscles and joints in every part of your body from the neck to the feet. However, since we don't all have the same occupations, hobbies and lifestyles, the muscle groups to which we should pay extra attention might be different. High-heel lovers, for example, need to spend more time to stretch their ankles and foot arches than sneaker wearers do. For office workers who hunch over a computer from eight to five, their shoulders, backs and hips would likely need extra stretching; whereas for waiters and supermarket cashiers who are routinely on their feet, their hamstrings and ankles are the areas to focus on.

3 Easy Stretching Routines

RoutineTarget Body Parts

Foot Stretching

ankle, foot arches, toes

Office Yoga (Chair Yoga)

neck, shoulders, back, hips

Wake Up Yoga (Yoga in Bed)

shoulders, arms, back, legs

1. Foot Stretching

This stretching routine is beneficial for everyone, but more so for runners, hikers, people who enjoy long walks, diabetics with foot neuropathy, high-heel wearers, and those who have to remain standing at their workplace on a regular basis.

These easy exercises not only help stretch and strengthen your foot muscles and ligaments but also increase blood circulation to the feet and prevent numerous foot problems, such as hammertoe, bunion, arch strain and foot cramps.

Visit Easy Foot Exercises and Foot Care Tips for more information.

2. Office Yoga (Chair Yoga)

Too busy to attend a yoga class? No problem! Try this office yoga routine right at your desk. Being seated all day long can lower your hip range of motion and shorten your muscle fibers, resulting in muscle stiffness and poor blood circulation.

Taking a break from your work for just 10–15 minutes a day to complete this routine can help you maintain flexibility in several parts of your body, especially your back and hips. What's more, yoga has proven to calm the mind, reduce anxiety, improve concentration and combat a mental overload.

Yoga in bed leg stretch

Yoga in bed leg stretch

3. Wake Up Yoga (Yoga in Bed)

Yes, you can stretch and get some exercise without even leaving your bed! Doesn't that sound fabulous? Most people experience muscle stiffness in the morning. That's why stretching in the wee hours might be an excellent idea.

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This wake-up yoga routine is designed to stretch your shoulders, arms, back and legs. It gets your blood circulation going as well as invigorates all your limbs and extremities, preparing your entire body for the long day ahead of you.

Foods for Flexibility

Drink plenty of water: Our muscles are surrounded by a layer of cobweb-like connected tissues called fascia. Fascia contains collagen, elastin fibers and water. One of its major roles is to facilitate the movement of the muscles that it encases.

If your body is well hydrated, your fascia will absorb water like a sponge, and act as lubrication for your joints and muscles. Dehydrated fascia, on the contrary, results in tight muscles, stiff joints, and a limited range of motion. So drink up!

The recommended daily water intake for the average person is a half-ounce per pound of body weight. For example, if you weigh 180 lbs., you should drink about 90 ounces of water per day.

Eat anti-inflammatory foods: Certain foods, such as sugar, deep-fried products and alcohol, are highly inflammatory. When you consume a high amount of them on a regular basis, it can cause chronic inflammation in your body, which leads to joint stiffness and muscle pain, as well as a host of other illnesses, such as rheumatoid arthritis, headaches, allergies, eczema, and inflammatory bowel disease.

By simply switching to an anti-inflammatory diet, you can improve both your muscle flexibility and overall health. Some of the best inflammation-fighting foods are olive oil, berries, kelp, cruciferous vegetables, wild salmon, turmeric and green tea.

Note: Hydration and anti-inflammatory foods alone may not suffice. To achieve a healthy level of flexibility, daily stretching is a must!

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.


Tom Ware from Sydney, Australia on August 20, 2016:

Two years on and I'm still into it. Eighty now. Still pumping iron, riding the bike to nowhere and doing those stretches.

Alessio Ganci from Italy on August 19, 2016:

Great hub. I would also reccomend functional training workouts. Here you can have also stretching exercise while doing every type of exercise, so that you are completely training your body for strength, equilibrium, coordination and flexibility.

Kristen Howe from Northeast Ohio on March 08, 2015:

Great hub, Om. Yoga helped me become more flexible in five months for home and class practice. Pilates and water aerobics too. I would try to the morning and chair yoga in my spare time. Great ideas!

Om Paramapoonya (author) on January 22, 2014:

@Tusitala Tom - Thanks for stopping by. "We are only as young as our spines are supple." I like that! Really glad to hear you've been stretching and staying healthy. Oh and happy seventy-eighth birthday in advance :)

Tom Ware from Sydney, Australia on January 20, 2014:

Excellent article. Om Paramapoonya. I concur with the need to remain both strong and flexible in order to get the best out of life. I turn seventy-eight in April and have been 'pumping iron' since I was twenty. I started in on Hatha Yoga in my early thirties. Although I'm not a 'gym junky' and I don't do the same amount of Yoga stretches I did a few decades back, I always finish my twice or thrice weekly workouts with plenty of 60 second stretches. A chiropractor once told me, and it's stayed with me. We are only as young as our spines are supple.

torrilynn on December 20, 2013:

flexibility is important because it can help support your back and helps to keep you in shape among other things. awesome hub. voted up and pinned.

anglnwu on December 19, 2013:

Glad anyone can be flexible. I think of the coach potato in me--maybe, there's hope yet. Thanks for the great information.

Om Paramapoonya (author) on November 05, 2013:

Thanks for stopping, RTalloni. So glad to hear from you!

RTalloni on November 04, 2013:

No surprise--excellent information for everyone here. Thanks!

Om Paramapoonya (author) on November 04, 2013:

Thanks a lot for your feedback, everyone! Really appreciate your lovely comments, votes and shares. :)

Gypsy48 on November 04, 2013:

Excellent and informative hub. I like to stretch and so some yoga. I have been doing it for years and find that it is quite beneficial now that I am older.

Avinesh Prahladi from Chandigarh on October 31, 2013:

This is a great and informative hub in order to stay flexible and fit. It will surely help me and the readers.

Thanks !!

Emmanuel Kariuki from Nairobi, Kenya on October 30, 2013:

I long for those early days when I was fairly flexible. I have bookmarked this hub so I can reclaim those 'good old days' - This is a well written hub and will be shared!

Genna East from Massachusetts, USA on October 29, 2013:

Excellent hub. As we get older, I notice that our bodies do not cooperate as readily as they used to, so we have to work at it a bit more. I was so pleased to see that you included water in your foods list. So important. :-)

Rose Clearfield from Milwaukee, Wisconsin on October 29, 2013:

I really need to stretch more often and am always looking for tips for this process. Thanks for the detailed overview!

Linda Crampton from British Columbia, Canada on October 28, 2013:

Thanks for all the useful information and tips, Om. Flexibility is something I really need to work on!

PWalker281 on October 28, 2013:

Thanks so much for sharing these stretching exercises. Boy do I need it. I already do the bed yoga, thanks to your hub about it a while back. Now I can incorporate office yoga to that since I'm in front of the computer most of the day. Voted up and sharing! (If I double posted, delete one. Having a senior moment).

MaryBeth Walz from Maine on October 28, 2013:

This is a great hub. Most people really need to work at and benefit from being flexible. I found out, th0ugh that I have a disease that makes me too flexible - I was surprised that you can be. And so I'm not allowed to do most yoga or stretch.

DreamerMeg from Northern Ireland on October 27, 2013:

I definitely need this. As I get older, I find that it is harder in the morning to reach down to put my socks on, easier, later in the day. Last week, an exercise class I attended for the first time used foam rollers with studs on them to roll out stiffness and it was amazing.

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