Why does flexibility matter?

You know that exercise is important, but what about flexibility?

Flexibility is essential for moving in our everyday life; its role in day-to-day tasks like reaching up to a shelf or crouching down to pick something up can often be overlooked. If your muscles aren’t flexible, these everyday tasks would feel much more complex to perform.

Read on to understand what the benefits are and how to incorporate flexibility into your exercise routine!

Jump to:

• What are the benefits of flexibility?
• The best exercises to improve flexibility
• Tips for better flexibility
• How to include it in your routine

What are the benefits of flexibility?

Boosts posture

Ever notice your shoulders rounding forward when you’re sitting at a desk? When a part of the body isn’t as flexible as it could be (in this case, it could be your core), it makes other areas (your shoulders and upper back) work harder to compensate.

When staying active becomes a part of your routine and muscle groups such as the upper back, chest, and core are regularly trained, the body maintains its ability to move through its full range of motion (the extent of movement a joint can make). Where there’s greater range of motion, there’s more flexibility!  

Reduced risk of injury

Becoming more flexible helps the body to correct muscle imbalances and withstand more physical stress (the good kind that happens when you exercise!), helping to reduce the risk of injuries.

If you can’t move freely and you need to use your muscles/joints to do something strenuous, it can cause you to overuse a different part of your body, which can lead to an injury. When your muscles are looser and less tense, you’re bound to have fewer aches and pains too.

 

Improves mood

Flexibility exercises are great for your body and mind - stretching regularly and opening your body up can bring feelings of rest and relaxation!

Knowing how to rest is a must. Physically, it gives time for the body to repair tissues, replenish energy stores, and adapt to the physical demands of staying active. When it comes to mental wellbeing, rest and recovery helps alleviate fatigue, boost motivation, and manage stress too!

 

The best exercises to improve flexibility

Here are some flexibility exercises that you can include in your routine!

Spinal twist

• Lie on your back and bring your knees to your chest
• Extend your arms to the side with the palms of your hands facing down
• Keeping your knees together, slowly drop your legs down to the left side of your body 
• Breathe deeply and hold this pose for 3-5 minutes
• Repeat on the opposite side

Extended puppy pose

• Go on all fours, kneeling with hands and knees on the floor (tabletop position)
• Bring your hands forward slightly and come onto your toes with your heels lifted
• Sink your buttocks halfway down toward your heels, keep your elbows lifted!

• Place your forehead on the floor or a blanket
• Hold this pose for 3-5 minutes

Seated side-to-side stretch

• Sit cross-legged with your arms down at your side
• Inhale and bring your right arm up over your head to the left, stretching your right side

• Exhale and return to the original position
• Inhale and repeat with left arm

Cat-cow

• Start on all fours, making sure your wrists are stacked directly under your shoulders and your knees directly under your hips
• Inhale and arch your back
• Turn your face toward the sky and allow your stomach to drop toward the ground
• Exhale and round your back, allowing your head to drop and feel the stretch, then repeat from the original position!

Lunge with a back bend

• Stand with your feet shoulder-width apart and your arms down at your sides
• Lunge forward with your right leg, keep your right knee over your right ankle
• Bring your arms above your head and position them straight, then gently lean back to a comfortable stretch
• Hold for 5-10 seconds, then return to the start
• Repeat on the other leg

Tips for better flexibility

• Warm up: Doing a warm up before exercising increases blood flow and muscle temperature, allowing for better range of motion throughout your workout.
  
  
• Relax into each stretch: Breathing deeply and relaxing into stretches enables the muscles to lengthen further, leading to better flexibility and range of motion. It’s even better if this is incorporated into your daily routine – consistency is key after all!
  
  
• Remember to cool down: Just like a warm up, cooling down at the end of your workout shouldn’t be missed! It helps the body go into a resting state, which can help prevent injuries by aiding muscle recovery.
  
  
• Use a foam roller: Foam rolling is the perfect cool down companion! The texture of the foam paired with a rolling motion on the body, it can alleviate muscle soreness and address muscle imbalances.

How to include it in your routine

A dedicated stretch and mobility session is a great way to focus on joint awareness and ultimately improve your flexibility.

Including flexibility-based exercises in your routine couldn’t be easier with us! If you’d like to incorporate it into your gym workout, one of our friendly instructors can guide you through how to do so. If classes are more your thing, we offer a range of group exercise classes across our centres which include exercises that can boost your flexibility. Some of our favourites are yoga, Pilates, and BODYBALANCE, and Les Mills class which blends the two.

Find your nearest centre here

 

If you found this blog helpful, you can view our full list of blogs here. 

Sources: How to stretch like a pro (Les Mills) | BODYBALANCE (Les Mills) | How to improve your strength and flexibility (NHS) | Why Being Flexible Is Great for Your Health (healthline) | Stretching: Focus on flexibility (Mayo Clinic)

 

Note: This information is to be followed as advice to contribute toward and assist with a healthy lifestyle. As always, we recommend consulting with a GP/healthcare professional before starting any new exercise, especially if you’ve had ongoing pain or an injury.