While it might be one of the most overlooked areas of fitness, taking your time when developing flexibility can result in a variety of physical and mental health benefits.
Whether you are a competitive athlete looking to reduce your chances of developing an injury or experience muscle soreness and mild discomfort from daily life, we can help you reap the rewards of improved flexibility.
No matter how stiff and tight your muscles and joints feel, following this simple training program can help you noticeably improve your flexibility in as little as 30 days!
As mentioned, increasing your flexibility can have a positive impact on your physical fitness and overall well-being. The following are just some of the benefits improved flexibility can offer:
As you can see, working on your flexibility offers numerous benefits, which is why it should be a component of any comprehensive training program. Luckily, working on your flexibility can be a relaxing and enjoyable experience.
Our flexibility program follows a fairly simple schedule, as it breaks the 30 days into 5-day sections. You will perform one flexibility workout per day for five days in a row. After you have completed the first five workouts, the schedule repeats itself.
By repeating the 5-day workout schedule 6 times, you can improve your flexibility in just 30 days!
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 |
Glutes and Hips | Neck, Shoulders, and Arms | Upper Back and Chest | Hamstrings, Calves, and Quadriceps
|
Abdominals and Lower Back |
Day 6 | Day 7 | Day 8 | Day 9 | Day 10 |
Glutes and Hips | Neck, Shoulders, and Arms | Upper Back and Chest | Hamstrings, Calves, and Quadriceps
|
Abdominals and Lower Back |
Day 11 | Day 12 | Day 13 | Day 14 | Day 15 |
Glutes and Hips | Neck, Shoulders, and Arms | Upper Back and Chest | Hamstrings, Calves, and Quadriceps
|
Abdominals and Lower Back |
Day 16 | Day 17 | Day 18 | Day 19 | Day 20 |
Glutes and Hips | Neck, Shoulders, and Arms | Upper Back and Chest | Hamstrings, Calves, and Quadriceps
|
Abdominals and Lower Back |
Day 21 | Day 22 | Day 23 | Day 24 | Day 25 |
Glutes and Hips | Neck, Shoulders, and Arms | Upper Back and Chest | Hamstrings, Calves, and Quadriceps
|
Abdominals and Lower Back |
Day 26 | Day 27 | Day 28 | Day 29 | Day 30 |
Glutes and Hips | Neck, Shoulders, and Arms | Upper Back and Chest | Hamstrings, Calves, and Quadriceps
|
Abdominals and Lower Back |
Each time you perform a flexibility workout, you will increase the intensity, which means holding the stretches a little bit deeper, and for a little bit longer than the previous time you did them, which is the great thing about improving flexibility. You can perform the same movements and holds week after week, but increase the intensity by just pushing yourself a little bit further each time!
When you start working through the five flexibility workouts, you should aim to hold each stretch for 30 seconds. From there, add another 10 seconds to each exercise and try to push yourself just that little bit further.
The first time you perform the movements, you will notice tension and resistance right away; however, by the time you are on your third or fourth time through the workouts, you should notice significant improvements in your flexibility and how deep you can hold each stretch.
Now that you know the schedule for the 30-day flexibility routine, we can take a closer look at the stretches and exercises you will perform in each of the five routines.
As mentioned above, hold each stretch for 30 seconds to start, then increase by 10 seconds each time you work through the workout. For example, on Day 1, you would hold each stretch for 30 seconds. On Day 6, you would hold each of those exercises for 40 seconds. By the time you reach the final row of workouts, you should be able to hold each for over a minute!
The exercises listed in each stretching routine are fairly basic movements, so it will be easy to find an instructional video on YouTube for any that you are unfamiliar with.
We also recommend the Simply Stretch: Improve Range of Motion and Increase Flexibility DVD. It takes viewers through several stretching routines and explains how to perform each stretch straightforwardly.
Natasha Diamond-Walker’s Stretching for Beginners is another excellent resource for those new to stretching and flexibility exercises.
Remember, the first time you perform each of the stretches, you should start slow. Let your body tell you when you have stretched far enough. The more you stretch, the easier the movements and holds will become. As you practice, you will also notice you can hold each stretch for longer and deeper.
While this 30-day routine is an excellent place to start, you should continue to work on your stretching technique and flexibility exercises long after you have completed the 30 workouts. If you are looking to take your flexibility to the next level, you can even look into yoga classes and more advanced stretching routines!
All ages can benefit from improved flexibility, so do your body a favor and get stretching!