Flexibility refers to how easily your body can move—like bending and stretching—making everyday tasks effortless. It also helps relieve muscle tension and prepares you for physical activities. Range of motion is about how far a joint can move, like bending your knee. Together, flexibility and range of motion are essential for moving easily and feeling your best.

 

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In an essential episode of Dr. Andrew Huberman's YouTube series, Dr. Kelly Starrett powerfully articulates the science of enhancing mobility, posture, and flexibility. The episode also highlights the critical role of balanced nutrition, offering practical dietary advice and supplement recommendations to support joint health, reduce pain, and enhance recovery. Whether you’re an athlete or just someone looking to move better and feel stronger, this episode is packed with actionable strategies to help you optimise your physical adaptability and maintain long-term health.

 

Related story: 7 Moves to Relieve Stiffness From Sitting All Day—Full Body Mobility Routine

 

What Influences Your Flexibility and Range of Motion? 

Your flexibility and range of motion are dynamic qualities, shaped by a blend of factors that you can influence, along with those rooted in biology and life experiences. Let’s explore the key elements that define how your body moves and adapts over time: 

1. Age: A 2024 study cited in the International Journal of Molecular Sciences points that muscle loss increases with age, typically around 3-5 per cent per decade after 30, with inactive individuals losing more. This decline becomes noticeable around 60, and by 80, 11-50 per cent may experience sarcopenia. Plus, tendons and ligaments tend to stiffen over time, restricting our range of motion.

But don’t fret! By staying active and incorporating regular stretching routines, you can combat these age-related changes and maintain a youthful, agile body. 

2. Gender: Have you ever noticed how women often seem more flexible than men? According to a 2022 study paper Journal of Applied Physiology, this difference can be attributed to higher levels of relaxin, a hormone that enhances joint flexibility and elasticity—especially noticeable during pregnancy. While this hormonal boost gives women an edge in flexibility, men can absolutely achieve impressive ranges of motion through dedicated stretching and training. 

3. Physical Health and Conditions: Your overall health plays a crucial role in your flexibility. Chronic conditions like arthritis or fibromyalgia can tighten joints and hinder movement, while stress might lead to tense muscles. Staying in tune with your body and addressing these challenges through regular exercise, therapeutic practices, or relaxation techniques can significantly enhance your range of motion. 

4. Exercise Habits: Your daily choices make a difference. How you care for your body directly influences your flexibility. Regular physical activity focusing on stretching and mobility—think yoga, Pilates, or dynamic warm-ups—keeps your muscles and joints agile and resilient. Conversely, a lack of movement can lead to stiffness, making even everyday tasks feel daunting. 

Related story: 15-Minutes Mobility Routine To Relax Stiff Muscles

Benefits of Enhanced Flexibility and Range of Motion

Improving your flexibility and range of motion does more than just help you move better—it brings a host of physical and functional benefits that can positively impact your overall well-being. 
Here’s why working on your flexibility is worth the effort:

• You have better posture and alignment: Tight muscles can pull your body out of its natural alignment, leading to poor posture and discomfort. A 2024 study issued in the Journal of Bodywork and Movement Therapies shows that enhanced flexibility helps lengthen these tight muscles, allowing your body to maintain a more upright and balanced position. Whether you’re sitting at a desk or walking tall, improved posture can make a world of difference for your spinal health and confidence.
• Will have a decreased risk of injuries: When muscles are tight, even a slight overextension can lead to strains or tears. A 2023 study issued in the British Journal of Sports Medicine shows that increased flexibility keeps your muscles and joints limber, reducing the risk of injuries during physical activity or daily movements by 37 per cent. Think of it as giving your body the ability to handle life’s unexpected twists and turns—literally.
• You may feel an enhanced physical performance: Flexibility improves how your muscles and joints work together, allowing you to move more efficiently and effectively. Whether you’re running, lifting weights, or simply chasing after your kids, a greater range of motion means your body can perform at its best, without unnecessary restrictions.
• One may experience greater strength: Surprisingly, flexibility and strength go hand in hand. When your muscles have a wider range of motion, they can contract more effectively, leading to greater power and strength.
• You may notice improvement in balance: Flexibility doesn’t just keep you mobile—it also helps you stay steady on your feet. By loosening tight muscles and improving joint mobility, you can achieve better balance and stability. This is especially important for reducing the risk of falls or accidents, particularly as you age.

 

Related story: 3 Stretches For People Who Have Desk Job

With a focus on low-cost tools and accessible strategies, you can enhance your recovery, maintain strength, and improve mobility, ensuring your body stays resilient over time.

A proper warm-up should include dynamic stretches and low-intensity movements that mimic the activities you’re about to perform. This helps prevent injuries and ensures optimal performance.
Taking a few moments to focus and set an intention for your workout can improve motivation and reduce stress. Visualisation techniques, deep breathing, or a short mindfulness session can help you get in the zone.

 

Simple Static Stretches to Improve Flexibility

Static stretches are a great way to enhance flexibility, relax tight muscles, and improve overall mobility. Here are five effective stretches you can incorporate into your routine:

1. Hamstring Stretch

Target Area: Hamstrings (back of the thigh)

• Sit on the floor with one leg extended and the other leg bent inward.
• Lean forward from your hips and reach for your toes on the extended leg.
• Hold for 15-30 seconds.

2. Shoulder Stretch
Target Area: Shoulders

• Cross one arm over your chest.
• Use your opposite hand to gently pull your arm closer to your chest.
• Hold for 15-30 seconds.

3. Calf Stretch
Target Area: Calves

• Stand near a wall and place one foot forward with the other extended back.
• Bend your front knee while keeping your back leg straight and both heels on the ground.
• Hold for 15-30 seconds.

4. Triceps Stretch
Target Area: Triceps (back of the upper arm)

• Raise one arm overhead and bend it so your hand reaches toward your opposite shoulder blade.
• Use your other hand to gently push your elbow towards your head.
• Hold for 15-30 seconds.

5. Quadriceps Stretch
Target Area: Quadriceps (front of the thigh)

• Stand on one leg and bend the other knee, pulling your foot towards your buttocks with your hand.
• Hold for 15-30 seconds.

 

Related story: 5 hip Stretches For Every Desk Job Workers

 

Dynamic Stretches for Enhancing Range of Motion

Dynamic stretches are excellent for warming up your body, improving range of motion, and preparing your muscles and joints for activity. Here are five effective stretches to get you moving:

1. Leg Swings
Hold onto a stable object for balance.
Swing one leg forward and backward in a controlled motion.
Reps 10-15 times per leg.

2. Arm Circles
Extend your arms out to the sides at shoulder height.
Start making small circles, gradually increasing their size.
Duration: 20-30 seconds.

3. High Knees
March in place, lifting your knees as high as possible towards your chest.
Swing your arms naturally for balance.
Duration: 20-30 seconds.

4. Lunges
Take a big step forward with one foot, bending the front knee at a 90-degree angle.
Keep your back leg straight and your torso upright.
Return to the starting position and switch legs.
Reps: 10-15 per leg.

5. Hip Circles
Stand tall with your hands on your hips and feet shoulder-width apart.
Rotate your hips in a circular motion, first clockwise and then counterclockwise.
Reps: 10-15 in each direction.

Related story: Prevent Sciatica pain With Stretches

Recovery and Pain Relief

Foam rolling is a cost-effective way to release muscle tension and improve flexibility. By applying pressure to specific areas, you can break up adhesions in the fascia (the connective tissue surrounding muscles), promoting better blood flow and faster recovery.

How to Use:

• Roll slowly over tight areas, pausing on tender spots for 20–30 seconds.
• Focus on major muscle groups like quads, hamstrings, and back muscles.

Perform Fascial Release: Fascial release techniques help improve mobility and address muscle tightness or movement restrictions. This can involve using tools like massage balls or your hands to target specific areas of tension. Use a tennis ball to apply pressure to tight spots, like the arch of your foot or your shoulders, and hold for a few seconds before releasing.

Related story: Full-Body Mobility Exercises For Everyone

Understanding pain as a signal for change is crucial, and it’s important to incorporate dynamic movements, balanced nutrition, and simple recovery tools into your routine. The insights shared aim to help you achieve sustainable, long-term results. Focusing on consistency, adaptability, and a holistic approach ensures that these practices can be easily integrated into your daily life. Whether you’re an athlete striving for peak performance or someone looking to enhance your overall movement and well-being, these practical tips can help you build a stronger, healthier, and more resilient body.

 

Need all your wellness solutions in one place? A whole new world awaits just a click away.