6 Ways To Effectively Improve Flexibility and Mobility

Flexibility. That thing we always think we need more of no matter how flexible we are. But also the thing that often gets pushed to one side. Why do we even need it? 

While most of us would probably define someone as being flexible if they can do the splits, having good flexibility actually means being able to do the things you want to do each day with relative ease. We all want to wake up every day without aches and pains, and feel good when moving around. But these days we are primed to move less. We spend most of our time sitting for work, or to relax, even driving. And so stiffness ensues, things start to hurt, and it feels like our body isn’t working the way it’s supposed to.

Even if you know you need to improve your flexibility, it doesn’t mean it’s as simple as just getting started. With such a massive overload of information on the inter webs, it can be hard to know where to look, which programme to follow, or which piece of advice to listen to. And surely there is a correct way to stretch? Yes and no, because everyone is different. There is no correct way or just one single way to stretch and improve flexibility, but there will be a way that feels best for you and your body.

You also want your flexibility to be useful. Splits are pretty, but if you haven’t got any strength in your muscles to apply that in other parts of your movement or skill training, then they’re just that; pretty splits on the floor. 

And that’s where mobility comes in. 

It’s really confusing knowing the difference between the two and why both are important. The terms get mixed up and misused a lot. So here’s a simple definition of each one:

Flexibility is the ability of a muscle or muscle groups to lengthen passively through a range of motion.

Mobility is the ability of a joint to move actively through a range of motion. 

And you need both mobility and flexibility to move well. 

I have spent a lot of time over the years working hard on my flexibility and mobility, and then I’ve also spent a lot of time neglecting it. I’ve kind of yo-yoed with it, depending on which skills I’ve been training or what my overall goals are. I always regret the times I neglect it. 

I’ve tried different stretching methods and techniques, and I’ve found that they all have similarities and can all be effective. But there are some general principles that have allowed me to make progress every time I’ve focused in on my flexibility. They’re a lot simpler than you’d even think, and I recommend giving them a try. And I’m going to share them with you in this post. 

1. Work on multiple techniques. 

Don’t limit yourself to one type of flexibility/mobility training. There’s no correct way to stretch in the sense that one specific kind of stretching will give you results and nothing else will. Flexibility is about more than just stretching muscles, and you want to be able to use it. 

I absolutely love static stretching. There are loads of people who say it’s a complete waste of time, but I love it because I feel good doing it. I don’t only depend on that for my flexibility though, but it one hundred percent helps me improve it. 

These days I like to combine locomotion, mobility drills and static stretches together, so that I’m not just improving flexibility, but also strengthening the new end ranges of motion that I achieve. And then it helps with other areas of training because it’s useful. I don’t only do this training to maintain and improve flexibility, but also to help with recovery from the physical demands of performing that I put my body through. I need a range of different movements to do this, not just static stretching. So take some time to explore different techniques and methods, and choose what’s most relevant for you.

2. Focus on what you need for your goals. 

You absolutely do not need to stretch each area of your body with twenty stretches ten time a day to improve flexibility. And unless your goal is to be a contortionist for Cirque du Soleil you probably don’t need to be aiming for things like over splits or crazy ass backbends. Look at what it is that you feel flexibility limits you from doing, and focus on what will help you improve this. 

Setting goals can be helpful so that you have some direction. Someone in my online community asked me “How would you define or describe a mobility and flexibility goal?” Because it might seem like only an extreme position or specific pose is a valid flexibility goal. A good level of flexibility is important for the things I do, especially in performing. But again, I am also choosing to prioritise longevity. A perfectly flat split is becoming less important to me, whereas the hip mobility to be able to easily lift my leg up to climb over things as I get older is a big priority. So I adjust my training accordingly based on that particular goal.

Your goal could be to improve something more straight forward like your squat, or how far/easily you can lift your arms above your head. That is just as valid a flexibility goal. It all comes back to what it is you need for the tasks you want to be able to do.

3. Be consistent. 

A little bit of stretching every day is more effective than one long session a week. It’s much easier to build a habit that takes up 5 or 10 minutes. It can be overwhelming when you feel like you need to spend hours and hours stretching, and that’s pretty off-putting. This is one of the main reasons why there isn’t a “correct/best” way to stretch. You can make progress with a lot of different stretching techniques as long as you’re consistent. So what’s really more important is finding an approach that feels good for your body so that you WILL be consistent and keep practicing. If you enjoy something it’s much easier to create a habit out of it. It shouldn’t be something you dislike or that feels like a chore. If this is what you’re experiencing, then find a way of working on flexibility that feels fun.

4. Create the habit.

Just like there isn’t the best way to stretch, there also isn’t the best time to stretch. It can definitely help to have warmed up your body, but you won’t only see progress if you stretch after a workout or in the evening. Again it comes down to consistency. If first thing in the morning is when you have time or when you’re most likely to remember, then create your habit of doing this in the morning.

You can also get creative, adding stretching into short breaks throughout the day. Or if you’re training and you’re pushed for time then try adding stretching into your rest periods. There are so many great options for where and how you create a habit, so explore and find what works best for you.  

5. Don’t push to the point of pain. 

Have you ever had a really good stretching session, pushed yourself a little harder than usual, then woken up the next day feeling like you have the flexibility and mobility of an 80 year old? Yesterday you could get into splits, and today you can barely bend over to reach your toes…

Over stretching is really easy to do. A little discomfort is fine, but never put yourself in a position that causes actual pain. When you stretch you’re trying to convince your nervous system that it’s safe to let your muscles and joints move into these positions. So if you over work this then your nervous system will try and protect your body by tensing everything up afterwards. That’s why you’ll sometimes feel stiffer the day after a lot of stretching.

It takes practice to know your limits and to know how much to push your flexibility. Stretching is something that takes time to gain confidence with. It requires listening to your body and understanding the difference between no stretch, a bit of discomfort, and when to stop before you push too far and hurt yourself. And on the subject of things taking time…

6. Be Patient. 

This is probably the hardest part about improving flexibility and mobility. It takes time. Progress isn’t simple, like stiff to splits in a couple of months. Progress is when you’re able to get an extra centimetre of ankle flexion making your squat feel more comfortable, or you experience less back pain because you’re stretching out the front of your body every day. It’s not always easy to measure. But it will happen, and it’s important to celebrate all flexibility wins, big or small.

It’s a long term thing. It can take years to achieve a certain level of flexibility depending on where your starting point is. So it’s worth thinking about short term and long term goals to help you track progress, stay patient, and stay focused. It’s hard work, but it’s worth it.

If you want more mobility, flexibility and strength for aerial, book a call to chat about one to one online coaching. 💖