How to be more flexible: stretches, exercises, and tips from physical therapists

Flexibility isn’t just for gymnasts and yoga enthusiasts. Maintaining flexibility as you age can help you avoid pain and prevent certain injuries.

Still, how to train for flexibility can often take a back seat to cardio and strength training. Think about it: Do you stretch after every workout? “I’ve skipped stretching myself,” admits Karla Arevalo-Alas, PT, DPT, a physical therapist with Hinge Health. “But improving your flexibility is important for everyday life.” 

Staying flexible doesn’t have to be complicated. Learn how to be more flexible, especially with stretches recommended by Hinge Health physical therapists.

What is flexibility?

Flexibility is like oil for your joints‌ — ‌it helps everything move smoothly and prevents you from feeling stiff or stuck. “Your flexibility comes from muscles and connective tissues like tendons  and ligaments being able to stretch, which helps you move comfortably and improves your joints’ range of motion.

Being flexible doesn’t mean you have to touch your toes or do the splits — ‌it’s about your joints moving comfortably and without restriction. You also don’t need to be naturally flexible to start — with regular movement and stretching, almost everyone can improve flexibility over time and enjoy easier movement.

Good flexibility makes everyday tasks easier, from getting in and out of a car to reaching for dishes, turning your head while driving, or hooking a bra. When muscles are tight and your range of motion is limited, even simple activities can feel rigid or uncomfortable.

Benefits of increasing flexibility 

Flexibility isn’t necessarily about achieving a specific goal, like touching your toes. It’s about improving your ability to move freely and comfortably in your own body in ways that are right for you. Increasing flexibility can help you move with ease and comfort, as well as lower your risk of injury. Here’s what greater flexibility can offer:

• Increased range of motion (ROM). ROM refers to how far your joints can move in different directions. Flexible tissues help you get the most out of your ROM, making daily tasks like reaching, bending, and squatting easier.

• Better mobility. When your muscles and joints can move freely, everyday activities — like gardening, playing pickleball, running errands, or doing chores — feel easier and require less effort. 

• Less pain. Tight muscles can create tension and put pressure on nearby nerves and blood vessels. Improving flexibility helps loosen these muscles and increases blood flow, which can ease pain — especially in your back, hips, and neck.

• Reduce injury risk. Inflexible muscles are more prone to strains and tears. You can think of a tight muscle as a stiff rubber band — it can snap when stretched. But when it’s more flexible, it can stretch much further without breaking.

• Improved performance. Flexible muscles allow your body to move through a full range of motion, which helps you move more powerfully and efficiently — improving both athletic performance and your ability to do everyday activities, such as chores and gardening.

How to become more flexible

Stretching regularly is one of the best ways to increase flexibility. All forms of stretching can help, but static stretches — where you gently hold a muscle in an extended position‌ — ‌are especially effective for improving flexibility. Common static stretches include the quad stretch and child’s pose. Dynamic stretches, like cat cow and reverse lunges, are more active and help you move through your range of motion. Here are a few tips to help you get the most out of your stretching routine.

• Do warm-up exercises before a workout. Doing warm-up exercises, like dynamic stretches, increases blood flow to your muscles and gets them ready to move. This helps you become more flexible and lowers your risk of injuring a muscle.

• Hold static stretches for at least 30 seconds. This gives your muscles enough time to relax and release from a contracted state. For best results, repeat each stretch two or three times, with a short rest in between.

• Progress gradually. If holding a stretch for 30 seconds is too challenging, start with 10 to 15 seconds and repeat it a few times. Try to go a little farther or hold a bit longer each time, but only stretch as far as feels comfortable and isn’t painful. Pushing too hard may increase your risk of injury, so be sure to go slow and listen to your body. 

• Be consistent. Regular stretching can help you gradually improve and maintain your flexibility. Research shows stretching at least five days a week leads to better results.

• Stretch even when you feel good. As you start to feel more flexible, keep it up. “People often stop stretching because they feel better, and that’s when symptoms like tightness and pain come back,” says Dr. Arevalo-Alas. “Staying consistent with your stretching routine is key.”

• Pair stretching with strength training. Muscle tightness is sometimes caused by muscle weakness. Following a resistance training plan can help improve both your flexibility and comfort. “When you strengthen muscles, they don’t have to work as hard, which makes them less tense and more flexible,” says Dr. Arevalo-Alas.

These stretches target major muscle groups throughout the body to increase flexibility, range of motion, and mobility. Moves like hip flexor stretches, pigeon pose, and the seated pec stretch help release tension in the hips, glutes, and chest, while trap and sleeper stretches improve neck and shoulder flexibility. Regularly practicing these flexibility exercises can help alleviate pain in the back, hips, knees, neck, ankles, and shoulders, supporting overall comfort and movement in your daily life.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

How to prevent injuries while increasing flexibility

Adopting a new stretching routine can be exciting, but you’ll want to make sure you ease into it, just as you would with any new type of movement. Listen to your body and breathe deeply through stretches to get the most out of your flexibility exercises and help prevent injuries. Other tips include:

• Avoid overstretching. You should not push yourself to the point of pain to benefit from stretching. Aim for a gentle stretch. It may feel like mild tension or discomfort, not pain. It’s okay if your range of motion is small at first. As your flexibility improves, you’ll naturally be able to stretch farther.

• Don’t bounce or jerk around when stretching. For example, picture someone bouncing to try to reach their toes or quickly swinging their leg back and forth. These quick, jerky motions use momentum instead of slow, steady movements, which can raise injury risk. “Maintain control and move slowly as you stretch, even during dynamic stretches that involve movement,” Dr. Arevalo-Alas says.

• Breathe deeply as you stretch. Holding your breath while stretching creates muscle tension. Remember to breathe steadily and naturally as you stretch to help your muscles relax.

• Warm up. Muscles that are warmed up are less likely to be strained or injured, so take your time and don’t rush through your warm-up.

• Listen to your body. “Stretches shouldn’t be painful,” says Dr. Arevalo-Alas. “If you feel sharp pain or anything over a 5 out of 10 on the pain scale, that’s your body telling you to ease up and not stretch that far.”

How often should you stretch?

Spending just 10 minutes a day stretching is ideal, says Dr. Arevalo-Alas. “If that’s not realistic, aim for at least two to four times a week.” The best time to stretch for flexibility is after your body is warmed up — like after a workout, walk, or playing sports. If you want to stretch at other times, consider doing some light activity first, such as walking or climbing the stairs, to warm up your muscles.

What if you are very stiff?

If you feel very stiff or new to stretching, you’re not alone. Flexibility isn’t about being naturally bendy — it’s about making small, steady progress from where you are now. Start with gentle, easy stretches and aim for just a few minutes a day. Even a little movement can help loosen up stiff muscles and make everyday tasks feel easier over time. Be patient: everyone can improve their flexibility, no matter where you start.

PT tip: Stretch while watching TV

“You can easily hold stretches while watching your favorite show,” says Dr. Arevalo-Alas. “This way, it doesn’t feel like you need to carve out extra time to stretch—you can just bake it into your relaxation time.” You can also stretch while reading or listening to a podcast. 

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Thomas, E., Bianco, A., Paoli, A., & Palma, A. (2018). The Relation Between Stretching Typology and Stretching Duration: The Effects on Range of Motion. International Journal of Sports Medicine, 39(04), 243–254. doi:10.1055/s-0044-101146

2. Bryant, J., Cooper, D. J., Peters, D. M., & Cook, M. D. (2023). The Effects of Static Stretching Intensity on Range of Motion and Strength: a Systematic Review. Journal of Functional Morphology and Kinesiology, 8(2), 37. doi:10.3390/jfmk8020037

3. Page, P. (2012). CURRENT CONCEPTS IN MUSCLE STRETCHING FOR EXERCISE AND REHABILITATION. International Journal of Sports Physical Therapy, 7(1), 109. https://pmc.ncbi.nlm.nih.gov/articles/PMC3273886/