How to Improve Flexibility: Best Stretches and Habits for Better Movement

How to Improve Flexibility: 15 Exercises, Stretches and Daily Habits

Do you struggle to touch your toes, feel stiff after sitting, or find movements such as squatting, bending or reaching overhead uncomfortable? Learning how to improve flexibility can help you move more comfortably and maintain the range of motion needed for everyday activities.

Flexibility is only one part of physical fitness. Good movement also depends on joint mobility, muscle strength, balance, coordination and your ability to control movement. That is why a useful flexibility routine should not consist of stretching alone.

Health note: This guide provides general information and is not a diagnosis or individual treatment plan. If you have persistent pain, an injury, recent surgery, a significant medical condition, neurological symptoms or another health concern, seek advice from a qualified healthcare professional before starting a new stretching programme.

Table of Contents

• What Is Flexibility?
• Flexibility vs Mobility: What Is the Difference?
• Why Does Flexibility Matter?
• Benefits of Improving Flexibility
• Why Do People Lose Flexibility?
• How to Improve Flexibility Safely
• 15 Best Flexibility Exercises
• A Simple 10-Minute Flexibility Routine
• Flexibility for Different People
• Daily Habits That Support Flexibility
• Common Stretching Mistakes
• When to Seek Professional Advice
• Frequently Asked Questions
• Conclusion

What Is Flexibility?

Flexibility describes the available range of movement of a joint or group of joints, influenced by the muscles and other tissues around that joint.

Different areas of your body naturally have different ranges of motion. Someone may have flexible shoulders but relatively stiff hips, while another person may have good hip movement but limited ankle or shoulder mobility.

Flexibility can be influenced by factors such as:

• Age
• Activity levels
• Previous injuries
• Muscle and joint characteristics
• Genetics
• Daily movement habits
• Training history
• Individual anatomy

This means there is no single flexibility standard that everyone needs to achieve. The practical goal is to develop the range of motion required for your activities while maintaining comfortable, controlled movement.

Flexibility vs Mobility: What Is the Difference?

The terms flexibility and mobility are often used interchangeably, but they are not exactly the same.

Flexibility

Flexibility is generally concerned with the available range of motion of a joint or the ability of surrounding tissues to allow movement.

Mobility

Mobility is a broader concept that includes the ability to actively control movement through an available range of motion.

For example, being able to move your shoulder through a large range is one thing. Being able to actively control that movement during an overhead task is another.

This is why flexibility and mobility exercises can complement each other rather than being treated as competing approaches.

For a dedicated mobility routine, see our guide to the best mobility exercises.

Why Does Flexibility Matter?

You do not need exceptional flexibility to be healthy. However, adequate range of motion can make many everyday and exercise-related movements easier.

Activities such as tying your shoes, getting dressed, reaching overhead, getting up from a chair or picking something up from the floor all require some combination of joint range, strength and movement control.

Flexibility exercises are also recognised as one way of maintaining the movement required for daily tasks and physical activity.

Benefits of Improving Flexibility

1. Greater Range of Motion

Consistent flexibility training can help improve range of motion in the joints and tissues being trained. This may make particular movements feel easier or more comfortable.

2. Easier Everyday Movement

Adequate flexibility can support movements used during everyday tasks, exercise and recreational activities.

3. Support for Physical Function

Maintaining movement capacity becomes increasingly relevant as people age. Flexibility exercises can be combined with strength, balance and aerobic activity as part of an overall physical activity routine.

4. Complementary Exercise Training

Some exercises require adequate range of motion to perform the movement comfortably and effectively. For example, squats, lunges and overhead activities each require movement at multiple joints.

5. May Reduce the Feeling of Stiffness

Gentle movement and stretching may help some people feel less stiff, particularly when combined with regular physical activity.

However, flexibility should not be presented as a cure for pain. Pain can have many causes, and stretching is not appropriate for every condition.

Why Do People Lose Flexibility?

Reduced flexibility can develop gradually. In many cases, several factors contribute rather than one single cause.

Prolonged Inactivity

When a joint is rarely taken through certain ranges of movement, those ranges may become less familiar or comfortable over time.

Ageing

Flexibility and physical function can change with age. Regular physical activity, strength training, balance work and appropriate mobility exercises can help support physical function throughout adulthood.

Previous Injury

An injury, surgery or period of immobilisation can affect movement. In these situations, simply stretching harder is not necessarily the appropriate solution.

Limited Movement Variety

Repeating the same postures and movements every day can mean that some ranges of movement receive little practice.

Individual Anatomy

People naturally have different joint structures, tissue characteristics and movement ranges. Comparing your flexibility with someone else’s is therefore not always meaningful.

How to Improve Flexibility Safely

If your goal is to improve flexibility, consistency is generally more useful than occasional aggressive stretching.

1. Move Regularly

Regular physical activity gives your body frequent opportunities to move. Walking, cycling, strength training, yoga and other activities can all contribute to a varied movement routine.

WHO emphasises that all physical activity counts and recommends reducing sedentary behaviour.

2. Stretch Consistently

Include stretches for areas where you need more range of motion. The NHS recommends flexibility exercises as part of a broader exercise routine and provides examples that can be performed at home.

3. Warm Up Before More Demanding Exercise

Gentle movement such as walking, marching on the spot or controlled joint movements can help prepare you for exercise. The NHS provides a five-minute warm-up routine for general exercise.

4. Do Not Force Your Range

A useful stretch should feel like a controlled stretch rather than sharp, severe or escalating pain. If a movement causes pain, numbness, tingling or other concerning symptoms, stop and seek appropriate advice.

5. Combine Flexibility With Strength

Flexibility is only one component of physical fitness. Strength exercises help you develop the ability to produce and control force, while mobility exercises can help you practise controlled movement through available ranges.

6. Progress Gradually

You do not need to force deeper stretches each day. Gradual changes in range, duration or exercise difficulty are usually more practical than aggressive stretching.

15 Best Flexibility Exercises

The following exercises cover several major areas of the body. Choose the movements that match your needs rather than trying to perform all 15 every day.

1. Hamstring Stretch

A hamstring stretch can be performed in several positions. A seated version is simple, but people with back problems may find another position more comfortable.

How to perform:

• Sit comfortably with one leg extended.
• Keep the movement controlled and gently lean towards the extended leg.
• Stop when you feel a comfortable stretch behind the thigh.
• Do not bounce or force yourself to reach the foot.

Focus: Back of the thigh.

2. Hip Flexor Stretch

A hip flexor stretch can be useful when you spend significant time sitting, although sitting does not automatically mean that your hip flexors are pathologically “tight”.

How to perform:

• Move into a comfortable half-kneeling or standing lunge position.
• Keep your torso controlled.
• Gently shift your body forward until you feel a stretch at the front of the hip.
• Avoid excessive arching of the lower back.

Focus: Front of the hip and thigh.

3. Child’s Pose

This yoga-based position can provide a gentle stretch across the hips, back and shoulders for people who can comfortably tolerate the position.

How to perform:

• Start on your hands and knees.
• Gradually sit your hips back towards your heels.
• Allow your arms to extend forward or rest comfortably.
• Do not force your hips towards your heels if the position is uncomfortable.

Focus: Hips, back and shoulders.

4. Cat-Camel Stretch

Cat-camel is a gentle movement exercise rather than a traditional static stretch. It moves the spine through comfortable flexion and extension.

How to perform:

• Start on your hands and knees.
• Slowly round your back.
• Then gently move towards a comfortable extended position.
• Move smoothly without forcing the end range.

Focus: Spinal movement and body awareness.

5. Seated Forward Fold

This exercise primarily challenges the posterior chain, including the hamstrings, while also involving movement at the hips and spine.

How to perform:

• Sit with your legs in a comfortable position.
• Hinge forward from the hips as far as comfortable.
• Keep the movement gentle rather than trying to touch your toes.
• Stop if you experience pain, tingling or other concerning symptoms.

Focus: Hamstrings and posterior chain.

6. Chest Stretch

A gentle chest stretch can be useful as part of a movement routine for people who spend long periods working at a desk.

How to perform:

• Stand near a doorway or place your hands comfortably behind you.
• Open the chest gradually.
• Keep your shoulders relaxed.
• Hold only a comfortable stretch.

Focus: Chest and front of the shoulders.

7. Standing Quadriceps Stretch

This stretch targets the front of the thigh. Use a wall or stable surface for support if balance is limited.

How to perform:

• Stand upright and hold a stable support.
• Bend one knee and bring the heel towards your buttocks.
• Hold the ankle or use a strap if comfortable.
• Keep your knees reasonably close rather than pulling the leg aggressively backwards.

Focus: Quadriceps and front of the thigh.

8. Butterfly Stretch

The butterfly position is commonly used to work on hip and inner-thigh flexibility.

How to perform:

• Sit comfortably.
• Bring the soles of your feet together.
• Allow your knees to move towards the floor without forcing them.
• Maintain a comfortable upright or slightly forward position.

Focus: Inner thighs and hips.

9. Figure-Four Stretch

This stretch can target the muscles around the hip and buttock region.

How to perform:

• Lie on your back or sit comfortably.
• Place one ankle over the opposite thigh.
• Gently bring the legs towards you if using the lying version.
• Stop at a comfortable stretch.

Focus: Hip and buttock region.

10. Cobra or Prone Press-Up Variation

This movement involves spinal extension and may be comfortable for some people but unsuitable for others. It should not be treated as a universal exercise for back pain.

How to perform:

• Lie on your stomach.
• Place your hands comfortably near your shoulders.
• Gently press your upper body upward only as far as comfortable.
• Keep the movement controlled and avoid forcing the lower back.

Focus: Front of the body and spinal extension.

11. Shoulder Stretch

A simple cross-body shoulder stretch can be included in an upper-body flexibility routine.

How to perform:

• Bring one arm across the chest.
• Use the opposite arm to gently support it.
• Keep the shoulder relaxed.
• Hold at a comfortable intensity.

Focus: Shoulder and upper-arm region.

12. Gentle Neck Stretch

Neck movements should always be gentle. You do not need to pull aggressively on your head to stretch your neck.

How to perform:

• Sit or stand upright.
• Slowly tilt your head to one side.
• Keep your shoulders relaxed.
• Return to the starting position and repeat on the other side.

Focus: Comfortable neck movement.

13. Side Reach Stretch

A standing side reach introduces gentle movement through the side of the trunk.

How to perform:

• Stand with your feet comfortably apart.
• Raise one arm overhead.
• Gently lean to the opposite side.
• Keep the movement controlled rather than collapsing into the stretch.

Focus: Side of the trunk and shoulder region.

14. Calf Stretch

Calf flexibility can be useful for activities involving walking, running and ankle movement. The NHS includes calf stretching in its general flexibility exercise programme.

How to perform:

• Place your hands against a wall for support.
• Step one leg backwards.
• Keep the back heel on the floor.
• Gently bend the front knee until you feel a comfortable stretch.

Focus: Calf and ankle region.

15. World’s Greatest Stretch

This dynamic mobility sequence combines several movements involving the hips, trunk and shoulders. Because it is more complex than a basic static stretch, beginners should learn the movement gradually.

How to perform:

• Start in a comfortable lunge position.
• Place both hands near the front foot.
• Rotate the upper body and reach one arm towards the ceiling.
• Return slowly and repeat on the other side.
• Use a shorter range if the full movement is uncomfortable.

Focus: Hips, trunk rotation and shoulders.

A Simple 10-Minute Flexibility Routine

If you are new to flexibility training, you do not need a long programme. Try this simple sequence and adjust it according to your comfort and ability.

Tip: The NHS recommends gradually building up flexibility exercises and gives examples that can be performed at home.

Flexibility for Different People

Office Workers

If you spend much of the day at a desk, combine flexibility work with regular movement breaks rather than trying to correct sitting with one long stretching session.

Useful areas to include:

• Neck
• Shoulders
• Chest
• Hips
• Upper back
• Calves

For more workplace advice, read Work From Home Health Tips.

Active People and Athletes

Flexibility work can complement strength and conditioning, but more flexibility is not automatically better for every sport or movement. Athletes should consider the range of motion actually required for their activity.

Older Adults

For older adults, flexibility can be included alongside aerobic activity, strength training and balance exercises. WHO recommends physical activity across older adulthood and specifically recommends balance-focused activity for older adults with poor mobility to help prevent falls.

Beginners

Start with a small number of comfortable movements. You do not need to feel extremely flexible before beginning flexibility exercises.

Daily Habits That Support Flexibility

Flexibility is easier to maintain when movement becomes part of your normal routine.

1. Avoid Staying in One Position for Too Long

Change position, stand up and walk around regularly during long periods of sitting.

2. Move Through Comfortable Ranges

Use normal daily activities as opportunities to move. Reach, walk, squat, rotate and bend within comfortable ranges appropriate for you.

3. Include Mobility Work

Controlled mobility exercises can complement static stretching and help you develop active movement control.

4. Build Strength as Well

Do not make flexibility the only component of your exercise routine. WHO recommends muscle-strengthening activity for adults on at least two days each week.

5. Stay Generally Active

Walking, cycling, recreational activities and other forms of physical activity can help you maintain an active lifestyle. WHO notes that all physical activity counts.

Common Stretching Mistakes

1. Stretching Aggressively

Trying to force a joint or muscle into a deeper range does not automatically produce better results. Use controlled movements and work within a comfortable range.

2. Bouncing During Static Stretches

Avoid forceful bouncing when holding a stretch. Use smooth, controlled movement instead.

3. Stretching Into Pain

Pain is not the goal of flexibility training. A mild stretching sensation may be acceptable, but sharp, severe or unusual pain is a reason to stop.

4. Ignoring Individual Differences

Not everyone will achieve the same range of motion. Anatomy, previous injuries, training history and other factors influence flexibility.

5. Stretching Without Any Other Exercise

A balanced exercise programme should include appropriate aerobic activity and muscle-strengthening work in addition to flexibility exercises. WHO recommends both aerobic and muscle-strengthening activity for adults.

6. Expecting Immediate Results

Flexibility changes with training and individual response. Focus on gradual progress rather than trying to achieve a dramatic change in a few sessions.

When to Seek Professional Advice

Not every feeling of tightness is simply a flexibility problem. Pain, weakness, nerve symptoms, joint instability and movement restrictions after injury may require assessment rather than more stretching.

Consider speaking with a physiotherapist, doctor or other appropriate healthcare professional if:

• You have persistent or worsening pain.
• A joint suddenly loses range of motion.
• You have numbness or tingling.
• You have significant weakness.
• You recently had surgery or a major injury.
• A stretch consistently causes pain rather than a comfortable stretch sensation.
• You are unsure whether an exercise is suitable for an existing condition.

The NHS also advises people with an injury, medical condition, symptoms, recent health event or other concerns to seek appropriate professional advice before trying certain exercise routines.

Featured Snippet: How Can You Improve Flexibility?

You can improve flexibility through regular stretching, mobility exercises, physical activity and consistent movement habits. Focus on areas where you need more range of motion, use controlled movements, avoid forcing stretches into pain and progress gradually. Flexibility training works best as part of a broader routine that also includes aerobic activity and muscle strengthening.

Frequently Asked Questions

1. How long does it take to improve flexibility?

The timeframe varies between individuals and depends on factors such as the starting level of flexibility, the area being trained, consistency and the type of exercise. Focus on gradual changes rather than expecting immediate results.

2. Is stretching every day safe?

For many healthy people, gentle stretching can be included regularly. However, frequency should be adjusted according to the exercise, your response and any underlying health or injury concerns. The NHS recommends flexibility exercises as part of a regular exercise routine.

3. What is the best exercise for flexibility?

There is no single best flexibility exercise for everyone. A useful programme can include different stretches and mobility exercises targeting the areas where you need more movement.

4. Can flexibility improve at any age?

People can work on flexibility throughout adulthood. Your achievable range will depend on factors such as age, anatomy, activity history and previous injuries, but regular movement remains valuable at every age.

5. How long should I hold a stretch?

There is no single hold time that applies to every stretch and every person. The NHS examples use different durations depending on the exercise, so follow the technique and instructions appropriate to the movement rather than assuming that longer is always better.

6. Should I stretch before or after exercise?

It depends on the type of activity. Before exercise, prioritise an appropriate warm-up with progressively more activity-specific movements. Longer static stretching can be included at another point in the session or after exercise if it suits your programme. The NHS provides gentle stretching routines for cooling down after exercise.

7. Can stretching reduce back pain?

Stretching may be useful for some people, but back pain has many possible causes and stretching is not appropriate for every case. If back pain is persistent, severe, associated with neurological symptoms or follows an injury, seek professional assessment rather than relying only on stretching.

8. Is flexibility the same as mobility?

No. Flexibility generally describes available range of motion, while mobility is a broader concept involving the ability to move and control that range. Both can contribute to functional movement.

9. Do I need to stretch before every workout?

Not necessarily. A suitable warm-up is important before more demanding exercise, but it does not mean every workout requires a long static stretching session. Choose your preparation according to the activity and your individual needs.

10. Can stretching replace strength training?

No. Flexibility and strength address different components of physical fitness. A balanced exercise routine should include appropriate strengthening as well as aerobic and flexibility activities. WHO recommends muscle-strengthening activity on at least two days per week for adults.

Related Health & Wellness Guides

• 15 Best Mobility Exercises to Improve Movement
• Best Stretching Exercises at Home
• 25 Simple Ways to Stay Active
• Home Workout Without Equipment
• 10-Minute Daily Exercise Routine
• Work From Home Health Tips
• How to Stay Fit Without a Gym

Evidence and Sources

• World Health Organization – Physical Activity
• WHO – Guidelines on Physical Activity and Sedentary Behaviour
• NHS – Flexibility Exercises
• NHS – How to Improve Strength and Flexibility
• NHS – How to Warm Up Before Exercising
• NHS – How to Stretch After Exercising

Last reviewed: October 2026

Conclusion

Learning how to improve flexibility is less about forcing your body into extreme positions and more about developing comfortable, controlled movement over time.

Start with a few exercises that address the areas where you need more movement. Practise consistently, progress gradually and combine flexibility work with regular physical activity, strength training and mobility exercises.

You do not need to become exceptionally flexible. The more useful goal is to have enough comfortable range of motion to perform your daily activities and chosen forms of exercise confidently.

And remember: if stiffness is accompanied by persistent pain, weakness, numbness, tingling or a significant loss of movement, stretching more is not necessarily the answer. A proper assessment can help identify what is actually limiting your movement.

Consistency, appropriate exercise and gradual progression are the foundations of sustainable flexibility training.