How to Improve Your Flexibility

Stretching, or flexibility, exercises are an important part of your physical activity program. They give you more freedom of movement for your physical activities and for everyday activities such as getting dressed and reaching objects on a shelf. Stretching exercises can improve your flexibility but will not improve your endurance or strength.

How Much, How Often

-Do each stretching exercise 3 to 5 times at each session.
-Slowly stretch into the desired position, as far as possible without pain, and hold the stretch for 10 to 30 seconds. Relax, breathe, then repeat, trying to stretch farther.

Safety

* Talk with your doctor if you are unsure about a particular exercise. For example, if you've had hip or back surgery, talk with your doctor before doing lower-body exercises.
* Always warm up before stretching exercises. Stretch after endurance or strength exercises. If you are doing only stretching exercises, warm up with a few minutes of easy walking first. Stretching your muscles before they are warmed up may result in injury.
* Always remember to breathe normally while holding a stretch.
* Stretching may feel slightly uncomfortable; for example, a mild pulling feeling is normal.
* You are stretching too far if you feel sharp or stabbing pain, or joint pain — while doing the stretch or even the next day. Reduce the stretch so that it doesn't hurt.
* Never "bounce" into a stretch. Make slow, steady movements instead. Jerking into position can cause muscles to tighten, possibly causing injury.
* Avoid "locking" your joints. Straighten your arms and legs when you stretch them, but don’t hold them tightly in a straight position. Your joints should always be slightly bent while stretching.

Progressing

You can progress in your stretching exercises. For example, as you become more flexible, try reaching farther, but not so far that it hurts. You can use the Flexibility Daily Record to keep track of your flexibility exercises.

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