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Flexibility and Stretching

Flexibility and Stretching

Brandon Partin - NASM CPT, VCS


Proper flexibility exercises help increase blood flow to muscles and prepare them for physical activity. This reduces the risk of injury by improving the elasticity of muscles and tendons, making them less susceptible to strains and tears.
Flexibility workouts enhance the range of motion in your joints, allowing you to perform exercises with better form and efficiency. This can lead to improved performance in various activities, whether it's weightlifting, running, or sports. Stretching and mobility exercises wake up dormant muscles and activate them for the upcoming workout. 


Activating these muscles can improve muscle coordination and balance, optimizing your overall performance. As you stretch and warm up, blood flow to your muscles increases, delivering more oxygen and nutrients.
This not only aids in performance but also helps with muscle recovery post-workout. Flexibility workouts can serve as a mental preparation for the main workout. The focus required during stretching can help clear your mind and mentally transition into the exercise routine. 

Incorporating flexibility exercises in your warm-up may reduce muscle soreness after intense workouts, as it helps prevent lactic acid buildup and promotes better blood circulation. Consistent flexibility training can improve your overall flexibility and mobility over time, contributing to better joint health and overall physical well-being.

Example Flexibility Workout

  • Neck Stretch (Duration: 30 seconds)

    • Sit or stand with a tall posture.

    • Gently tilt your head to one side, bringing your ear towards your shoulder.

    • Hold the stretch for 15 seconds on each side, feeling a gentle stretch along the side of your neck.

    • Then, do a forward and backward tilt, holding each for 15 seconds.

  • Shoulder Rolls (Duration: 30 seconds)

    • Stand with feet shoulder-width apart.

    • Roll your shoulders forward in a circular motion for 15 seconds, then roll them backward for another 15 seconds.

Arm Circles (Duration: 30 seconds)

  • Stand with feet shoulder-width apart, extend your arms out to the sides.

  • Make small circular motions with your arms, gradually increasing the size of the circles.

  • Do this for 30 seconds, then switch directions.

Cat-Cow Stretch (Duration: 30 seconds)

  • Get on your hands and knees, aligning your wrists under your shoulders and knees under your hips.

  • Inhale as you arch your back, lifting your head and tailbone towards the ceiling (Cow Pose).

  • Exhale as you round your back, tucking your chin and tailbone under (Cat Pose).

  • Continue flowing between these two positions for 30 seconds.

Forward Fold (Duration: 30 seconds)

  • Stand with feet hip-width apart.

  • Slowly hinge at your hips, bending forward with a straight back.

  • Reach for your toes or shins, or let your hands hang towards the floor.

  • Hold the stretch for 30 seconds, feeling the lengthening in your hamstrings and lower back.

Standing Quad Stretch (Duration: 15 seconds per leg)

  • Stand with feet hip-width apart.

  • Lift one foot towards your glutes, holding the ankle with the corresponding hand.

  • Keep your knees close together, and gently press your hips forward to feel the stretch in the front of your thigh.

  • Hold for 15 seconds on each leg.

Leg Swings (Front to Back and Side to Side) (Duration: 10 swings per leg)

  • Stand beside a wall or sturdy object for support.

  • Swing one leg forward and backward like a pendulum, gradually increasing the range of motion.

  • After 10 swings, swing the same leg side to side, maintaining a stable upper body.

  • Repeat the swings on the other leg.

Hip Circles (Duration: 30 seconds)

  • Stand with feet hip-width apart.

  • Place your hands on your hips and make circular motions with your hips in a clockwise direction for 15 seconds.

  • Switch to counterclockwise for another 15 seconds.

Walking Lunges (Duration: 10 lunges per leg)

  • Take a step forward with your right leg, lowering your body into a lunge position.

  • Push off your right foot, step forward with your left leg, and lower into another lunge.

  • Repeat for 10 lunges on each leg.

Ankle Circles (Duration: 15 seconds per ankle)

  • Stand with feet hip-width apart and lift one foot off the ground.

  • Make circular motions with your foot, rotating at the ankle joint.

  • Perform 15 seconds of circles in one direction, then switch to the other ankle.

Wrist Circles (Duration: 15 seconds per wrist)

  • Extend your arms forward and make circular motions with your wrists in both directions for 15 seconds each.

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