However, remember that improving flexibility requires time and commitment. It often takes several weeks of consistent daily stretching to notice major improvements.
The timeline to improve flexibility varies, with noticeable progress often occurring within a two to three weeks of consistent stretching, up to a few months. Significant improvements may sometimes take several months, depending on individual factors and dedication.
Yes, a very inflexible and stiff person can potentially become highly flexible with dedicated practice, proper training, and a consistent approach. Here are some key factors that can contribute to this transformation: Regular Stretching: Engaging in a consistent stretching routine can gradually increase flexibility.
With practice and dedication, most healthy individuals can learn how to do the splits. For people who are more flexible, this could take weeks or months. For those of us who are less flexible, it could take months or even years. It took me 5 months to get my splits and honestly, I could not be more proud.
In a study published in the Journal of Aging Research, researchers found a decrease in flexibility of the shoulder and hip joints by approximately 6 degrees per decade after the age of 55. However, they noted that age-related loss of flexibility does not significantly impact generally healthy older adults.
It may take a week, a year (or two), but as long as you're moving in the right direction and you're consistent with your flexibility training, you can be sure that you're improving. Just know that your flexibility goals will come and you'll get your splits eventually!
Stiff muscles can limit mobility. To see the benefits of stretching, it's important to add it into your regular training routine. However, remember that improving flexibility requires time and commitment. It often takes several weeks of consistent daily stretching to notice major improvements.
Stretching tends to feel good because it activates your parasympathetic nervous system and increases blood flow to your muscles. It's thought that stretching may also release endorphins that help to reduce pain and enhance your mood.
A daily regimen will deliver the greatest gains, but typically, you can expect lasting improvement in flexibility if you stretch at least two or three times a week. In the videos below, you'll find examples of static stretches that can be worked into any exercise or stretching routines.
It can take weeks or even months to see and feel improvements in ranges of motion, and getting a high level of flexibility – whether overall or in specific positions – can take years of work. Progress will not be linear. Some weeks you will make big improvements, other weeks will be less.
Hip osteoarthritis may make it particularly difficult to spread the legs apart, extend the leg straight back, or to point toes inward and move the entire leg in that direction (internal rotation).
Start by standing up with your legs straight, then bend over and touch your toes. If you can touch your toes while keeping your legs straight, Dr. Larson said, you probably have a good amount of flexibility in your lower back, hips and hamstrings.
Stretching can be time-consuming. But you can achieve the most benefits by stretching regularly, at least two to three times a week. Even 5 to 10 minutes of stretching at a time can be helpful. Skipping regular stretching means that you risk losing the potential benefits.
Depending on the severity of the tightness and the individual's overall health and flexibility, the length of time needed to loosen stiff hamstrings can vary. Stretching and exercise may take anywhere from a few weeks to a few months to substantially improve hamstring flexibility.
Aesthetically, well-stretched and limber muscles appear leaner than shortened, constantly contracted muscles. Stretching also undoes a lot of the postural damage we do even when we're not working out.
Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage. For example, sitting in a chair all day results in tight hamstrings in the back of the thigh.
Stretching can be an effective way to relieve tight muscles at home. A 2023 review and meta-analysis found that consistent stretching over 3–12 weeks could reduce muscle stiffness, which may ease the sensation of tightness.
What we don't realize is that just as you focus on building cardio or muscle strength, flexibility is something that should receive a dedicated time slot within your daily or weekly workout schedule. It's never too late to become flexible, but it does get more difficult with age.
Believe it or not, by incorporating stretching into our daily routines, we increase our ability to build muscle mass and tone throughout our bodies.
But stretching does burn a few extra calories. For maximum caloric expenditure, you should consider higher-intensity activities like jogging, interval training, or even walking. A 125-pound person burns about 70 calories performing a 30-minute stretching routine (or about 28 calories sitting quietly for 30 minutes).
Getting older is going to make it harder, but with appropriate training and healthy joints, you can do the splits regardless of age.
Each stretch should be held 15-30 seconds and repeated 2 to 4 times. Many exercise studies on older adults include stretching exercises as part of a well-rounded exercise program.