Expert Verified

Thomas Meyer — Reviewed writer, former magazine editor

Approved Guide

How to Handle Gain Flexibility Step by Step

When gain flexibility leaves you confused, worried, or unsure what it means, a clear step-by-step approach can help you sort the signal from the stress. This guide explains how to understand the situation, reflect on what matters, choose a practical next step, and know when to ask for trusted support.

Link copied to clipboard!

Part 1

Improving flexibility as we age can help prevent injury, improve circulation, and boost overall health.

Target your shoulders.

In order to gain flexibility in your shoulder muscles, you must target stretches in both the shoulder area and its mirror area in the chest.

Focus on the deltoids and trapezius muscles for optimal results.
Use a gentle pull-over stretch or lateral raises to target these areas.
Avoid forcing your shoulders into a stretch, as this can lead to injury.
In order to gain flexibility in your shoulder muscles, you must target stretches in both the shoulder area and its mirror area in the chest.
In order to gain flexibility in your shoulder muscles, you must target stretches in both the shoulder area and its mirror area in the chest.

Stretch your hamstrings.

Because this is a vulnerable muscle often injured by athletes, take extra care to stretch it after you are warmed up.

Use a seated forward bend or hamstring stretch to target the back of the legs.
Keep your knees straight and hold for 20-30 seconds to maximize flexibility.
Breathe deeply and naturally while stretching to avoid injury.
Because this is a vulnerable muscle often injured by athletes, take extra care to stretch it after you are warmed up.
Because this is a vulnerable muscle often injured by athletes, take extra care to stretch it after you are warmed up.

Focus on your back.

Divide this area into the dorsal (back) and ventral (front) and limit it to the muscles of the hip and spine.

Target the latissimus dorsi and trapezius muscles for optimal results.
Use a gentle cat-cow stretch or shoulder bridge to target these areas.
Avoid arching your back or using excessive force, as this can lead to injury.
Divide this area into the dorsal (back) and ventral (front) and limit it to the muscles of the hip and spine.
Divide this area into the dorsal (back) and ventral (front) and limit it to the muscles of the hip and spine.

Target your legs.

Particularly if you are a runner or cyclist, leg stretches are vital for maintaining range of motion:

Use a standing hamstring stretch or seated leg swing to target the quadriceps and hamstrings.
Hold each stretch for 20-30 seconds and breathe deeply to maximize flexibility.
Avoid bouncing or jerking movements, as these can lead to injury.
Particularly if you are a runner or cyclist, leg stretches are vital for maintaining range of motion:
Particularly if you are a runner or cyclist, leg stretches are vital for maintaining range of motion:

Part 2

Becoming Flexible Through Stretching

Adopt a new attitude toward stretching.

In the past, athletes and fitness buffs were advised to stretch in a way that can actually hinder flexibility. This technique, known as static stretching, involved standing still and forcing muscles or joints into a stretch, might feel good in the moment and is great for targeting particular muscles, but does not create long-term flexibility.

In the past, athletes and fitness buffs were advised to stretch in a way that can actually hinder flexibility.
This technique, known as static stretching, involved standing still and forcing muscles or joints into a stretch, might feel good in the moment and is great for targeting particular muscles, but does not create long-term flexibility.
In the past, athletes and fitness buffs were advised to stretch in a way that can actually hinder flexibility.
This technique, known as static stretching, involved standing still and forcing muscles or joints into a stretch, might feel good in the moment and is great for targeting particular muscles, but does not create long-term flexibility.
In the past, athletes and fitness buffs were advised to stretch in a way that can actually hinder flexibility.

Stretch after warming up for exercise.

Most experts agree that stretching cold muscles can cause muscle injury or pain. Instead, consider stretching itself part of your exercise routine:

Start with shorter holds and gradually increase duration.
Breathe deeply and naturally while stretching.
Most experts agree that stretching cold muscles can cause muscle injury or pain.
Instead, consider stretching itself part of your exercise routine:
Most experts agree that stretching cold muscles can cause muscle injury or pain.

Stretch every day or at least six times a week.

Sit ups, crunches, and push ups are not necessary to become flexible, but an exercise program must be balanced in working the opposing muscles of a joint. Do each stretch for at least 20 seconds, and as frequently during the day or week as you prefer.

Focus on major muscle groups such as hamstrings, quadriceps, chest, back, shoulders, hips, and calves.
Avoid deep, uncomfortable stretches that can lead to injury.
Sit ups, crunches, and push ups are not necessary to become flexible, but an exercise program must be balanced in working the opposing muscles of a joint.
Do each stretch for at least 20 seconds, and as frequently during the day or week as you prefer.
Sit ups, crunches, and push ups are not necessary to become flexible, but an exercise program must be balanced in working the opposing muscles of a joint.

Avoid deep, uncomfortable stretches.

Instead of finding positions that are hard to hold for the count of the stretch, try positions that you could sit comfortably and have a conversation or watch television. It's important to hold a stretch for 30 to 60 seconds, while breathing normally.

Use a timer to help you stay on track.
Listen to your body and stop if you experience pain or discomfort.
Instead of finding positions that are hard to hold for the count of the stretch, try positions that you could sit comfortably and have a conversation or watch television.
It's important to hold a stretch for 30 to 60 seconds, while breathing normally.
Instead of finding positions that are hard to hold for the count of the stretch, try positions that you could sit comfortably and have a conversation or watch television.

Try yoga.

Yoga is an ideal daily practice to increase all over body strength and flexibility, as nearly every pose increases flexibility with practice. It is customizable to your fitness level and can be as easy or intense as you need it to be, all while increasing your flexibility.

Start with beginner-friendly poses like downward-facing dog or child's pose.
Focus on proper breathing techniques and listen to your body.
Yoga is an ideal daily practice to increase all over body strength and flexibility, as nearly every pose increases flexibility with practice.
It is customizable to your fitness level and can be as easy or intense as you need it to be, all while increasing your flexibility.
Yoga is an ideal daily practice to increase all over body strength and flexibility, as nearly every pose increases flexibility with practice.

Try this simple routine daily.

It takes only moments from start to finish, and is a great way to begin working on overall body flexibility. Try to hold each pose for five to ten breaths before moving into the next:

Focus on slow, controlled movements.
Listen to your body and rest when needed.
It takes only moments from start to finish, and is a great way to begin working on overall body flexibility.
Try to hold each pose for five to ten breaths before moving into the next:
It takes only moments from start to finish, and is a great way to begin working on overall body flexibility.

Learn more to target more specific areas.

If you have a particular flexibility goal, like doing the splits or touching your toes, there are specific yoga practices that can help. Consider joining a yoga class or following a video program to learn more poses and become more flexible.

Focus on proper alignment and form.
Listen to your body and modify or rest when needed.
If you have a particular flexibility goal, like doing the splits or touching your toes, there are specific yoga practices that can help.
Consider joining a yoga class or following a video program to learn more poses and become more flexible.
If you have a particular flexibility goal, like doing the splits or touching your toes, there are specific yoga practices that can help.

Learn about breathing techniques.

Yoga is about mind-body relaxation and discipline, and one major element of that process is proper breathing. In fact, proper breathing during yoga (and other stretching activities) can further the stretch itself by relaxing the body and increasing oxygen flow to the muscles under focus.

Focus on slow, deep breaths.
Listen to your body and adjust your breathing as needed.
Yoga is about mind-body relaxation and discipline, and one major element of that process is proper breathing.
In fact, proper breathing during yoga (and other stretching activities) can further the stretch itself by relaxing the body and increasing oxygen flow to the muscles under focus.
Yoga is about mind-body relaxation and discipline, and one major element of that process is proper breathing.

Part 3