The Best Way to Improve Your Flexibility
Hint: It’s not stretching
My hamstrings are insanely tight. They’ve been like that since I was a kid, and everyone’s first response is, “You need to stretch.”
Trust me, I’ve tried that.
I’ve done every hamstring stretch at various angles, holding for various amounts of time, at different times of the day. It feels good for a little while, but doesn’t produce a long-term difference.
Then I started deadlifting. After a few sessions, I noticed I could lower the bar without feeling insanely tight. My legs felt looser and I wasn’t as limited in my movements. Was it possible that a strength exercise improved flexibility more than the stretches? Turns out, the answer is absolutely yes.
How does a muscle become more flexible?
- Improved tolerance to stretch: When actively working on stretching a muscle, the range of motion should improve as we adapt to the stretching sensation and can push into it more without becoming uncomfortable.
- Decreased tone: All muscles have tone — a resting tension in the muscle. However, the amount of resting tone for each person differs. One way that we improve our flexibility is by decreasing the electrical activity in the muscle leading to reduced tone and improved motion.
- Increased muscle length: Stretching, over time, can help elongate muscle fibers and reduce tightness.
Strength training can increase muscle flexibility
A systematic review that looked at 11 research studies studying the range of motion of muscles and joints in the hip, knee, shoulder, elbow, trunk, and cervical spine found that stretching and strengthening produced similar improvements.
Since strength training has many more benefits other than flexibility, it seems to be a better use of time versus stretching. In addition, many tight muscles are often weak as well, and strength training might prevent the muscles from getting tight in the future. For example, people with plantar fasciitis often have very weak and tight calves.
How You Can Strength Train to Improve Flexibility
This will vary based on your experience with weight lifting. Regardless, start with low weight and focus on moving through the full range of motion (more below, broken down by muscle group). Most people rarely train a muscle through its full range of motion, as exercise machines usually limit them. Your primary goal at this point is to make sure your form is correct.
As a physical therapist, I recommend trying the following below as I have found success with my clients.
- Eccentrically control the movement for 3 seconds. During bench, it’s slowly lowering the bar from the top towards your chest. With a pull-up, it’s lowering your body down from the top.
- Hold for 1–2 seconds where the muscle is being most stretched. For example, on the bench this would be when the bar is near the chest. For the pull-up, it’s when you’re at the very bottom.
Example exercises for each body part
Many exercises can help improve flexibility. Below, I list some major muscle groups with one exercise that can help strengthen and lengthen. Remember the key is to use a weight that you can sufficiently move through the full range of motion without compensating so start with a light weight.
Pectoralis Major
Flat bench fly: Lay on your back on a workout bench or similar surface. Using low weights, start with your arms straight up to the ceiling. Slowly let the weights fall to the sides, allowing your chest to open up. Hold at the bottom for 1 second, then return and repeat.
Latissimus dorsi
Lat pull down: Lower the seat to where you can fully bring your arms overhead. Hold for 2 seconds at the very top while keeping the lats fully contracted (there should still be a slight bend in the elbows) then pull the bar back down to the chin.
Hip adductors
Seated hip adductor machine: Start with the legs spread at a point where you feel a stretch. Start light on weight as you are contracting the muscle in a fully stretched position.
Hamstrings
Straight-leg or Romanian Deadlift: Similar to the one above, use light weight as the hamstrings will be fully stretched with this exercise.
Mid back
Prone T: Lay on your stomach over an exercise ball, exercise bench, or similar surface. Let your arms start down by the floor, then raise them out to the sides so your body is in a “T” formation. Slowly lower down and repeat.
Triceps
Overhead triceps extension: Sit or stand with your arms overhead holding a dumbbell. Only bending at your elbows, slowly bring the weight behind your head, then return to overhead.
Hip flexors
Standing hip flexion cable: Secure the loop attachment to a cable machine set low to the ground and adjust the strap around your ankle. Turn around so your back is facing the machine, bend the knee that’s attached, and slowly flex your hip. Let it relax, stretching back beyond neutral. Hold onto something for balance as this is a single leg exercise.
Quadriceps
Reverse Nordic curl: This is a less common exercise so follow the video below for full instructions. Only go back as far as you feel comfortable. As you get stronger you will be able to go back further.
Calves
Decline heel raises: Stand on a stair, step, or similar object so half of your foot is hanging off the edge. Raise up on your toes, then slowly down, allowing your heels to lower down beyond neutral. Hold for 1–2 seconds at the very bottom and then repeat.
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