flexibility training program to get flexible body

Flexibility Training Program – How to Improve Flexibility in 30 Days

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!

Benefits of Improving Your Flexibility

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:

  • Decreased risk of developing injuries during physical activity
  • Improved posture and balance
  • Reduced sensation of pain from muscle tightness
  • Greater range of motion
  • Reduced physical tension, which can help relieve stress and anxiety

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.

30 Day Flexibility Program

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.

Flexibility Workouts Explains

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!

Glutes and Hips:

  • Seated Figure-Four Stretch/Seated Pigeon (30 seconds per leg)
  • Laying Down Knee to Opposite Shoulder Stretch (30 seconds per knee)
  • Seated Spinal Twist Stretch (30 seconds per side)
  • 90/90 Stretch (30 seconds per side)
  • Lunging Hip Flexor Stretch (30 seconds per side)
  • Butterfly Groin Stretch

Neck, Shoulder, and Arms:

  • Cross-Body Shoulder Stretch (30 seconds each side)
  • Child’s Pose
  • Neck Side Extensions (Hold 30 seconds before slowly rolling the neck to the other side for another 30 seconds)
  • Overhead Tricep Stretch (30 seconds each arm)
  • Wrist Extension Stretch (30 seconds each hand)
  • Thread the Needle Stretch (Hold for 30 seconds on each side)

Upper Back and Chest:

  • Cat and Cow Stretches (Alternate between the two, holding for 15 seconds each. Perform each twice to start, then add another cat and cow each time you perform the routine)
  • Seated Cross Legged Twist (30 seconds each side)
  • Sphinx Stretch (After the first two Upper Back and Chest routines, replace the Sphinx Stretch with a Cobra Stretch)
  • Behind-the-Back Elbow-to-Elbow Grip
  • Bent Arm Wall Stretch (30 seconds each arm)

Hamstrings, Calves, and Quadriceps:

  • Downward Facing Dog
  • Sitting Hamstring Reach Stretch (30 seconds per leg to start)
  • Standing Hamstring Stretch (30 seconds per side)
  • Heel Drop Stretch (30 seconds each ankle)
  • Standing Quad Stretch (30 seconds per leg)

Abdominals and Lower Back:

  • Cobra Pose Abdominal Stretch
  • Shoulder-Down Bridge Stretch
  • Child’s Pose
  • Lower Back Rotational Stretch (30 seconds each side and slowly shift knees from one side to the other while switching)
  • Pelvic Tilts (Hold for 5 seconds, then relax for 5. Perform a total of 10 to start and increase by 5 tilts each time you perform the Abdominals and Lower Back Routine)

Learning How to Perform Each Stretch

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.

Simply Stretch

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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.

Stretching for Beginners Stretching for Beginners Guide

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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.

Final Words

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!