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Increase flexibility

Increase Flexibility


Increasing flexibility involves enhancing the range of motion of your joints and the elasticity of your muscles. It is essential for reducing the risk of injuries, improving athletic performance, easing muscle pain, and maintaining overall physical health. Individuals who improve their flexibility can enjoy a greater freedom of movement and often see improvements in their day-to-day activities.


  1. Yoga Journal - Offers comprehensive resources on various yoga poses that help improve flexibility.
  2. StretchIt App - A mobile app featuring classes focused on stretching for different levels of flexibility.
  3. Pilates Anytime - Provides online Pilates classes that emphasize flexibility and strength.
  4. American Council on Exercise - Features articles and videos on flexibility exercises and best practices.

Example SMART Goals

  1. Improve the flexibility of my hamstrings to the point where I can comfortably touch my toes without bending my knees by practicing daily stretching for 10 minutes over the next 3 months.
  2. Increase the range of motion in my shoulders by 15 degrees using a combination of yoga and targeted stretches, measured by a goniometer, within the next 4 months.
  3. Achieve a flat split on both legs by practicing split stretches for 15 minutes, five days a week, aiming to reach the goal in 6 months.
  4. Enhance my lower back flexibility to perform a full bridge pose, incorporating specific back and core exercises into my routine three times a week, with the aim of achieving this in 5 months.
  5. Improve neck flexibility so that I can rotate my head 90 degrees to either side without pain, by engaging in neck mobility exercises daily, aiming for noticeable improvement within 2 months.

Example Habits

  1. Perform dynamic leg stretches every morning to increase leg flexibility and reduce stiffness throughout the day.
  2. Incorporate a 15-minute yoga session into my evening routine to improve overall body flexibility and wind down before bed.
  3. Use a foam roller for 10 minutes after each workout to enhance muscle recovery and increase muscle elasticity.
  4. Take short stretch breaks every hour during workdays to maintain flexibility and reduce muscle tension.
  5. Practice deep breathing while stretching to increase relaxation and enhance the effectiveness of each stretch.

Note this information is not a substitute for a professional advice and varies from person to person.