How does better flexibility benefit your health?

Why flexibility is important

Being flexible can help improve your overall health and well-being. By incorporating a stretching routine at any age, you can increase flexibility and enjoy better balance, a new range of movement and much less tension in your body and mind.

As children, we are quite flexible. But as we grow and our muscles develop, we lose flexibility. Our daily routines create restrictions in our bodies, causing chronic joint, muscle or back pain. Increasing your flexibility through stretches that lengthen muscles can help prevent injuries and improve athletic performance. Keep reading for tips on how to get started.

Benefits of starting a stretching routine at home

Some benefits of improving your flexibility include reduced risk of injury, improved balance, freedom in range of movement, reduced muscle stiffness and achieving physical and mental relaxation. Starting a stretching routine at home will help you benefit from all that flexibility offers.

How flexibility affects your strength

Even if you have a structured workout already, odds are you’re not stretching enough. Becoming more flexible can help alleviate sore muscles and improve your range of motion. This will make your existing workout routine more effective, allowing your body to withstand more physical stress as you become stronger.

Think of a stretching routine as its own workout. Just 10 to 15 minutes a day, three times a week is all it takes to get started. You can incorporate this into your existing workout or as a separate workout at any time of day.

How flexibility affects your overall shape

Increasing your flexibility through stretching exercises leads to better posture. Stretching helps increase your balance with muscle coordination and mobility, which reduces the risk of injuries and allows for more confidence in your movements. Stretching will lengthen your muscles and extend your reach, giving you a longer and leaner appearance.

How to improve flexibility

You’ll notice big changes in your body, but it won’t happen overnight. Go slow — becoming more flexible should feel good, not painful. A stretching routine will improve flexibility in the soft tissues surrounding your joints to include your muscles, ligaments and even your skin. You’ll notice improved balance, allowing more confidence in your movements and your body will learn to relax again, making rest a regenerating activity.

Find a space

Starting a stretching routine doesn’t require much room or equipment. You just need enough space to be able to reach without hitting furniture. Find a place in your home, on your porch or even in your yard that’s open enough for you to move freely.

Gather accessories

You can begin your routine using items around your house to assist with stretching. A towel or belt can be used to aid in lengthening your stretches. One necessary item is an exercise mat or yoga mat. A mat cushions your joints and makes it more comfortable to be on the floor. Look for one that has grip or texture, so you don't slide while holding your stretch or twist.

Choose the best time of day for your stretching routine

Consider the best time of day to stretch. A morning stretching routine will start your day fresh. After work, stretching can help you unwind from sitting hunched over the computer all day. Stretching to relax before bed combined with meditation can help you sleep well and release the stress of the day. Try including meditation apps for deep breathing during your stretches to improve your state of mind through flexibility.

Stretching exercise tips

Warm up

Your stretching routine is not a warm-up. Start with some jumping jacks or walking up and down your stairs a few times to get blood moving through your body — then begin your stretches.

Learn new stretching exercises

There are many websites and apps to work on flexibility. If you’ve done or are interested in doing yoga, Pilates or tai chi, simple exercises for beginners are a perfect place to start improving your flexibility. Check out a few different videos to decide which instructors you prefer.

Create a schedule for flexibility

Schedule your days and mark them off. A routine is the best and fastest way to see flexibility results. This takes time and consistency, but you may begin to notice a difference in your body after just a few days of your routine.

Breathe through your stretches

Breathe through all your movements to get oxygen to the muscles you’re engaging and bring gentle movement and flow — not bouncing — into your stretching. Easy flow may be explained in beginner stretching guides and yoga videos.

Hydration and flexibility

Hydrate with plenty of water during and after your stretching routine. As we age, water is lost in tissues and intervertebral discs, which increases the stiffness we feel in our joints. Drink plenty of water to help lubricate your joints and carry nutrients to your muscles and tissues.

Best at-home stretching accessories

All of the following accessories can aid in achieving your flexibility goals by elongating your muscles and reach. As your flexibility increases, you should be able to move through your stretching routine much more smoothly. Basic movements like a butterfly stretch will be welcomed in your back and inner thighs, helping your overall posture and alleviating the potential for back pain.

Stretching equipment for beginners

• An exercise mat or yoga mat is a must to get comfortable on the floor while stretching. There are different thicknesses for added cushioning. Choose a mat with texture to keep from sliding while you twist.
• Stretching with an exercise ball promotes core strength and improved stability.
• Stretch bands and yoga straps can help improve reach.
• Comfortable, unrestrictive clothing is needed to move freely through your routine.

More flexibility equipment to consider

• A yoga block is helpful to reach the floor for stability.
• Using a foam roller on your hips or upper back before you stretch can relieve some tension and muscle soreness, allowing your body to become more receptive to stretching.
• Back stretchers are recommended to relieve back pain.
• A bin or basket to hold your tools and make them visible is helpful to keep your routine going.

Best at-home stretching routines

Beginner stretching routines

Loss of flexibility is in part your muscles shortening as they become tighter with age. Your flexibility isn't lost, but you should start slow with the basics to regain it. For instance, running through an advanced yoga class may leave you very sore and confused if you aren't familiar with the names of the poses. WebMD offers a stretching routine guide with explanations to get familiar with the stretches.

Advanced stretching routines

As you advance, try yoga, Pilates or tai chi. Yoga with Adriene offers a sizable free library of yoga classes and meditation for all levels. Move with Nicole has a Pilates library for both full-body and targeted stretches to build strength. Jake Mace has an ample library full of beginner through advanced tai chi.

Breathe

There are many apps, both paid and free, for breathing practices and meditation. Headspace helps you learn to meditate. In any stretching activity, having someone guide you through your breathing helps with relaxation and to deepen your stretch. Your deep breathing provides oxygen to the muscles you're engaging.

Kim Luongo is a writer for BestReviews. BestReviews is a product review company with a singular mission: to help simplify your purchasing decisions and save you time and money.

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