Flexibility is an essential component of a healthy, balanced body.

With the right stretches and flexibility-boosting workout, you can unlock your full potential and achieve a greater range of motion, improved posture, reduced risk of injury, and enhanced athletic performance. Here, we’ve compiled a flexible workout plan that will help you increase your flexibility, strength, and mobility.

Why Flexibility is Important

Flexibility refers to the range of motion in your joints and muscles. Improved flexibility allows you to move your body with greater ease and efficiency, without pain or discomfort.

It can also help you with other physical activities, like running, dancing, yoga, and weight training.

Flexibility is also essential for maintaining healthy posture. When your muscles are tight, your body compensates to hold you upright, resulting in poor posture and increased risk of injury.

A flexible body, on the other hand, can easily support proper posture, which puts less strain on your spine and reduces the likelihood of muscle tension, aches, and pains.

Last but not least, flexibility plays a critical role in injury prevention. When your muscles are flexible, they can absorb more shock and stress, which reduces the risk of injury during physical activities.

Flexibility-Boosting Workout Plan

To help you unlock your full potential, we’ve created a flexibility-boosting workout plan that includes stretches for your entire body.

We’ve divided the plan into upper body, lower body, and core workouts, each of which you should perform at least twice a week.

Upper Body Workout

For the upper body workout, you will need a resistance band, light dumbbells, and a yoga mat or towel. Perform each exercise for 30 seconds, rest for 15 seconds, and then move on to the next exercise. Repeat the entire circuit two to three times.

Exercise 1: Triceps stretch with resistance band

Start by holding a resistance band in your left hand, and then raise your left arm overhead. Bend your left elbow, so the resistance band drapes behind your head. Reach up with your right hand, grab the resistance band, and pull down with your right hand.

Hold for 30 seconds, switch arms, and repeat.

Exercise 2: Shoulder rolls with dumbbells

Hold a light dumbbell in each hand, stand with your feet shoulder-width apart, and relax your shoulders. Lift the weights so that your elbows are bent and your hands are at shoulder height.

Roll your shoulders back, so the weights move behind your back, and then roll them forward so that the weights come back to the starting position. Repeat for 30 seconds.

Exercise 3: Backbend with towel

Place a towel on the floor, lie on your stomach, and place your hands on the towel, shoulder-width apart. Push down with your hands, lift your chest off the floor, and arch your back. Hold for 30 seconds.

Exercise 4: Chest stretch with resistance band

Hold a resistance band, and stand with your back facing a wall. Wrap the band around your back, so that it reaches your hands. Pull the band in front of you, stretch your arms out, and then pull the band behind you, so that it stretches your chest.

Hold for 30 seconds.

Lower Body Workout

For the lower body workout, you will need a yoga mat or towel. Perform each exercise for 30 seconds, rest for 15 seconds, and then move on to the next exercise. Repeat the entire circuit two to three times.

Exercise 1: Standing hamstring stretch

Stand with your left foot forward, and your right foot back, with your toes pointing forward. Bend your left knee, and lean forward over your left leg, keeping your back straight. Hold for 30 seconds, switch legs, and repeat.

Exercise 2: Pigeon pose

Start in a high plank position, and bring your right knee behind your right wrist, with your right ankle behind your left hip. Slide your left leg back, straightening your knee, and sit up tall. Hold for 30 seconds, switch sides, and repeat.

Exercise 3: Quad stretch

Start by standing up straight, and then bend your right leg, bringing your foot towards your glutes. Grab your ankle with your right hand, and pull your heel towards your buttocks. Hold for 30 seconds, switch sides, and repeat.

Exercise 4: Seated forward fold

Sit on the floor, with your legs extended in front of you. Reach your arms towards your toes, and fold your torso over your legs, keeping your back straight. Hold for 30 seconds.

Core Workout

For the core workout, you will need a yoga mat or towel. Perform each exercise for 30 seconds, rest for 15 seconds, and then move on to the next exercise. Repeat the entire circuit two to three times.

Plank: Exercise 1

Begin in a high plank position, with your arms straight and your feet hip-width apart. Keep your core engaged, and hold for 30 seconds.

Exercise 2: Boat pose

Sit on the floor, with your knees bent, and your feet flat. Lean back slightly, lift your feet off the floor, and bring your shins parallel to the floor. Extend your arms out in front of you, and hold for 30 seconds.

Exercise 3: Bridge pose

Lie on your back, with your knees bent, and your feet hip-width apart. Press your feet into the floor, and lift your buttocks and lower back off the floor. Keep your shoulders and feet grounded, and hold for 30 seconds.

Exercise 4: Happy baby pose

Lie on your back, and bring your knees towards your chest. Grab the outer edges of your feet, and pull your knees towards your armpits. Hold for 30 seconds.

Conclusion

Flexibility is an essential component of a healthy, balanced body. Incorporating stretches and a flexibility-boosting workout into your fitness routine can help you improve your range of motion, posture, and athletic performance.

With the upper body, lower body, and core workouts we’ve provided, you can unlock your full potential and achieve the flexibility and strength you need to feel and perform your best.