The benefits of flexibility for your health and how to achieve it

Fans of the Olympics, especially those watching the Paris Games, might find themselves amazed by the incredible flexibility of athletes, wishing they too could bend and move with such ease.

While achieving Olympic-level flexibility may be out of reach for most, everyone can work on improving their flexibility — the ability to stretch and lengthen muscles without injury, says Dr. Ashley Cruz, founder of Cruz Chiropractic Wellness in New York City.

“Muscles are responsible for pulling our bones and allowing movement at our joints,” Cruz explains. “Flexibility and elasticity are vital for all bodily movements, as they enable muscles to return to their resting state after being stretched.”

One key reason for increasing flexibility is injury prevention, which also involves building muscle strength through exercises like strength training, according to Cruz. Flexibility becomes even more crucial as we age. Collagen production decreases over time, making everyday actions like slipping or bending down more challenging. While it’s still possible to improve flexibility later in life, collagen loss can make it more difficult to achieve.”

If you make an unexpected movement that your body isn't accustomed to, it signals a red flag, which can result in an injury, according to Cruz.

Improving flexibility, typically through stretching, involves neuromuscular reeducation, a process where the brain and spinal cord send signals to the muscles to perform specific movements, Cruz explained.

The more you practice these movements, Cruz added, the more your nervous system develops a pathway, allowing you to perform them safely without causing harm.

For some, the desire to be more flexible goes beyond injury prevention — it’s about being able to play with children, perform impressive moves like splits, or even enhance sexual experiences by allowing greater variety and reducing the risk of injury.

“The great thing for beginners is that you don’t need any special equipment,” said Dr. Rachelle Reed, an exercise physiologist from Athens, Georgia. “No weights, no treadmill — you can improve flexibility using just your body.”

Here are some stretches and lifestyle tips to boost flexibility, along with common mistakes to avoid and other ways flexibility can improve your overall health.

Loosen up with stretches

Recommended stretches for flexibility can vary based on personal needs, but experts do suggest routines for enhancing full-body flexibility.

Stretches for the hip flexors, such as the cat-cow yoga pose and compound stretches targeting multiple muscle groups, are particularly beneficial for those with desk jobs, experts say.

To perform the cat-cow stretch, begin by kneeling on a mat or soft surface. Position your hands under your shoulders and your hips over your knees. Inhale as you arch your back downward, bringing your stomach toward the floor while lifting your head and pulling your shoulders back to stretch the chest. Exhale as you round your spine upward, drawing your belly button in toward your spine and arching your back toward the ceiling.

The breathing bridge exercise is another great movement for opening up the hips.

Posterior chain stretches help improve flexibility in your glutes and hamstrings. These include the “figure-4 stretch” and downward dog, which starts on your hands and knees, with your hands just in front of your shoulders and hips above your knees.

To perform downward dog, “tuck your toes under and exhale as you lift your knees, engaging your quadriceps to straighten your legs while lifting your pelvis upward and back, forming an A-frame shape,” writes certified strength coach Dana Santas in a previous Dinogo article. “Use your midback to draw your shoulder blades toward your waist, widening your upper back and lengthening your spine.”

Many people struggle with tight groin and pelvic floor muscles, says Cruz. To relieve this tension, try the happy baby pose: lying on your back, draw your knees toward your chest, opening them wider and bringing them up toward your armpits, while holding onto your feet and keeping your back on the ground.

Thoracic rotational stretches are essential for movements requiring midback twisting, like backing out of a driveway, Cruz notes. The open book stretch involves lying on your side and rotating your upper body, trying to flatten your back against the mat while keeping your hips turned to the side.

Experts recommend stretching several times a week, with daily practice being most effective. For beginners, dynamic stretching, which involves moving your body through a full range of motion, is preferable to static stretching, where you hold a position for an extended period, says Reed.

Experts recommend holding stretches for 15 to 30 seconds. You can incorporate stretches throughout your day by taking a break every 45 minutes or setting aside 20-minute sessions. Sensations of pulling, lengthening, warmth, or tension are normal, but pain or burning indicates you're overdoing it.

The time it takes to significantly improve flexibility depends on your overall activity levels, nutrition, hydration, and rest, experts say. However, you can start feeling noticeable improvements within a week or two if you don’t overexert yourself and maintain other basic health habits, Cruz notes.

Additional benefits of flexibility

As you work on becoming more flexible, you may notice that stretching offers additional rewards beyond just increased pliability. Stress relief is one of the most significant benefits of regular stretching, experts say.

Taking time to stretch and reconnect with your body in the present moment can also enhance body awareness, according to Reed and Cruz.

Movement boosts blood circulation, increasing oxygen levels — a natural relaxant — and supporting collagen production, says Cruz. Additionally, stretching, moving, or exercising enhances lymphatic flow, which aids in detoxifying the blood, as lymphatic movement relies on physical activity.

Improved flexibility also contributes to better posture and balance. It helps reduce pain during exercise and enhances your ability to build muscle, as muscle length is essential for strength, Cruz explains.