Stretch It Out: 5 Ways To Improve Your Flexibility

The sit and reach test is a common measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles. This test is important as because tightness in this area is implicated in lumbar lordosis, forward pelvic tilt and lower back pain.

According to Dr. Matt Stevens, a physical therapist and owner of Pure Physio (Strongsville, Ohio), it’s best to hold a stretch for one to two minutes to increase flexibility. However, even stretches for 20-30 seconds appear effective.

1. Get warm. Whether your goal is to prevent injury or run your fastest 5K, it’s important to warm up your muscles before activity.
2. Hold still. Static stretches — where you hold a position for half a minute or more —are a great way to coax your muscles into becoming more flexible.
3. Take a break.
4. Try yoga.
5. Get a massage.

Things to Always Remember When Trying to Improve Your Flexibility. Hold each stretch for 20-30 seconds and repeat each stretch two to three times. Perform stretches on both sides to maintain a balanced flexibility.

Or even a week. It’ll probably take a couple of months of regular stretching to get yourself there. But 30 days is enough to see some progress,” he says.

FAQ. I am 50 years old; can I still learn the split? The answer is ‘yes’. The problem is that the level of your flexibility will go down when you get older, so the older you are, the more difficult it will become to learn advanced exercises like the split.

Is a Front or Side Split Easier? Based on an anatomical standpoint, the side split requires a fewer number of muscles to be stretched. However, most people report that it is easier to get the front splits. Common stretches such as lunges and hamstrings stretches activate muscles for the front splits.