• Introduction
  • Basics of stretching and flexibility exercises
  • There are multiple different ways to stretch
    • Active stretching 
    • Passive stretching 
    • Static stretching 
    • Isometric stretching
    • Dynamic stretching
    • Ballistic stretching
    • PNF stretching
  • Rest, recovery & Injury prevention
  • Stretch at the right intensity
  • Physiological effects of flexibility exercises
  • Sample flexibility exercises and routines
  • Suitability for developing athletes and physical education
  • Final thoughts
  • Sources

Introduction

Flexibility is often the most overlooked physical attribute among athletes, which is also why athletes sometimes turn a blind eye or even neglect it completely when creating a workout program. This is unfortunate because added flexibility can significantly improve your performance and keep you healthier in the long run. In fact, adequate flexibility even creates the foundation for developing sports-specific skills along with strength and endurance.

Finding the perfect way to stretch depends on your personal goals and the requirements of your sport. For example, trying to improve your flexibility will require very different stretching methods than when preparing for your sport. You see, just like any other form of training, your stretching needs to be sports-specific. 

In this article, we are going to concentrate on what kind of flexibility exercises you should perform before working out, after a workout and which ones you should do as its own training session altogether. We’ve even created a few examples of flexibility exercises for you to try out. 

Basics of stretching and flexibility exercises

When it comes to athletic performance, stretching benefits you in three different ways; it prepares you for an upcoming workout, it returns muscles to their resting length after training and also improves overall flexibility. Because these effects can be either beneficial or harmful depending on what your goal is, it is crucial to know what kind of flexibility exercises you should perform and when. 

Short 5-10s dynamic stretches are a great alternative right before exercising because they activate the muscles for the upcoming performance. The reason behind this is that short sports-specific flexibility exercises enhance your mobility and increase activity in the nervous system, making sure you can perform with proper technique and improved efficiency.

Medium-length 20-60s static stretches are better suited for about 20 minutes after a workout. These post-workout stretches help relax the muscles, return them to their resting length and boost recovery.

Very long static stretches ranging from 45s to several minutes are great if your goal is to increase passive flexibility (your flexibility when the muscle is relaxed). However, this also means that you should build a specific training session around it. To improve your performance you must first warm-up thoroughly to reduce friction inside the muscles. This also allows you to gain access to the limits of your flexibility. Longer flexibility exercises stretch both your muscle fascia (a collagenous web that surrounds muscles and connective tissue) and joints for better mobility in the future.

One thing to keep in mind is that not all sports need the same amount of flexibility. You may even lose some of your strength and power ability if you are too flexible for your sport. That’s why even flexibility exercises should serve the purpose that you want to achieve on the field. Working dynamically with the requirements of your specific sport will benefit you a lot more than just a regular static stretch. After all, nearly every movement you perform in your sport is dynamic. Therefore, a well-balanced training program combines functional training with dynamic flexibility exercises to prepare your body to perform in the most optimal way possible. 

While active flexibility is what most sports require, you shouldn’t forget that it is impossible to improve strength and control in a range of motion you can’t access. With that in mind, you may want to focus on improving your passive flexibility first before moving on to more dynamic flexibility exercises.

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You need to be sport-specific in your workout as well as your stretching routine.

There are multiple different ways to stretch

While people tend to think about stretching as simply holding a static stretch for an extended period of time, there are actually multiple different stretching methods that have different effects on the body. Stretching can be divided into three categories; static stretching, dynamic stretching and pre-contraction stretching.

Static stretching consists of stretches that involve no motion. It can also be further divided into static-active stretching, static-passive stretching and isometric stretching. Static stretching is often performed after an active warm-up in 2-4 sets of 15-30s static stretches, two to three times a week.

Dynamic stretching consists of different flexibility exercises that involve motion and muscle work to utilize a joint’s full range of motion. It can be divided into dynamic active stretching and ballistic stretching. 

Pre-contraction stretching involves contracting an already stretched muscle. These types of flexibility exercises are currently the most effective way to increase flexibility. However, they also pose a greater injury risk, which means it is only suitable for more experienced athletes. PNF stretching is the most well-known method of pre-contraction stretching.

Here’s a small comparison list of different stretching techniques;

StaticStretching


Do not involve motionStatic-active stretchingStatic-passive stretchingIsometric stretching

DynamicStretching


Involve motionBallistic stretchingActive dynamic stretching

Pre-ContractionStretching


Contracting a stretched musclePNF stretching &other techniques

Active stretching

Active stretching, or static-active stretching, refers to flexibility exercises where you move a limb through its full range of motion with muscle work. In more technical terms, this means contracting your agonist muscles (the ones responsible for the movement) and creating a stretch on the opposing muscles, also known as antagonist muscles. In short, you are actively holding a certain position for a deeper stretch without external help. One great example of an active stretch is simply laying on your back and lifting your leg as high as possible to stretch the hamstrings.

The interesting thing about active stretching is that when contracting a muscle to create a stretch elsewhere, the stretched muscle remains in a relaxed state. This effect is called reciprocal inhibition, which means that when an agonist muscle is contracted, the use of an antagonist muscle is inhibited.

Oftentimes active stretching exercises consist of 10-15s stretches performed in 1-3 sets. Not only does this increase your active flexibility but it also strengthens your agonist muscles simultaneously. Yoga in all of its forms is considered a prime example of active stretching.

Passive stretching

Passive stretching, often referred to as static-passive stretching or relaxed stretching, utilizes different flexibility exercises without muscle work. In practice, this means stretching a relaxed muscle with the help of an external force, such as blocks, a yoga belt, your own weight or gravity. If you want to perform passive stretching with a partner, you must remember to stay inactive and not engage your muscles while letting your trainer guide you from one position to another. One example of a passive static stretch is a quad stretch while lying on your back. Here, the floor is working as your ”assistance” while gravity pulls you towards the floor.

Passive stretching is widely used for gently increasing your flexibility as well as an effective method to relax and recover after an intense workout. Because passive stretching is very delicate for the muscles and joints, it is often used for rehabilitation purposes after an injury. 

Static stretching

Static stretching consists of stretches that involve no motion or external force. While this may sound similar to passive stretching, they still have their differences. For example, passive stretching consists of stretching a relaxed muscle and often utilizes external force, whereas static stretching describes your ability to stretch a muscle to its farthest point and maintaining that position. A simple standing forward fold is a great example of static stretching. 

Static stretching is the most common way to stretch and a great way to maintain flexibility as well as your overall fitness. It is especially useful for stretching after a workout to return the muscles to their resting length, relax your body and boost recovery. What’s even better is the fact that static stretching is considered to be one of the safest stretching methods available and therefore suitable for everyone regardless of your age or training background.

Isometric stretching

Isometric stretching is a type of static stretching that utilizes the contraction of an already stretched muscle. The word isometric means that the stretch does not involve motion or change the length of the muscle during stretching. Isometric flexibility exercises are often regarded as being significantly more effective in increasing overall flexibility when compared to more traditional active or passive stretching methods. In addition to increasing your range of motion, isometric stretching is also used to strengthen the muscle in an already stretched position.

To perform isometric stretches, you must first assume a static stretch and then contract or tense the muscles you are stretching. This bypasses the stretch reflex that forces your muscles to contract during stretching to prevent overstretching injuries. Thus, isometric stretching prevents the muscle fibers from contracting, which lets you go significantly deeper into a stretch. 

However, it is also important to remember that isometric stretching is a very advanced stretching method and therefore not recommended for children or beginners.

Dynamic stretching

Dynamic stretching consists of controlled stretches that gradually increase in the reach or the speed of movement – sometimes even both. In practice, this means performing dynamic movements, such as swings and twists that gently utilize a joint’s full range of motion without going past its limits and potentially harming the muscles. However, dynamic stretches shouldn’t be confused with ballistic stretching, which bounces on a stretch and takes it beyond natural the range of motion of a joint.

Dynamic stretches are good for both increasing dynamic flexibility and activating your muscles before exercise. These sorts of flexibility exercises are often performed as a part of warming up in sets of 8-12 repetitions. However, once you have attained the joint’s full range of motion, you should move on to the actual workout. This is because performing too many sets or repetitions can tire the muscles and therefore inhibiting your active range of motion. 

Ballistic stretching

Ballistic stretching refers to flexibility exercises that utilize small bouncing, or ballistic, movements to push a muscle’s range beyond its normal limits. These types of stretches are often performed as a pre-workout stretch to warm up the muscles and prepare them for the upcoming exercise. One example of this is a typical forward fold but instead of a slow static stretch, you slowly bounce and move side to side as you reach for the toes. 

While ballistic stretching is often used by athletes that rely on quick sprints, jumping and kicking with a lot of force, recent studies have shown no clear link in improved physical performance. In fact, it can be unhealthy or even dangerous for your muscles or joints because you are forcing a movement beyond their normal range of motion. This may even end up tightening the muscle even more due to activating the stretch reflex that aims to protect your muscles from overstretching.

Additionally, multiple studies have concluded that other active flexibility exercises are way more beneficial in preparing for upcoming performance: On top of that, more gentle static stretches have proven to be better for relaxing or increasing your range of motion. Simply put, there’s always a better option to stretch than ballistic stretching.

PNF stretching

PNF stretching stands for proprioceptive neuromuscular facilitation, which is basically a fancy word for partner-assisted stretching. If you want to get technical, the definition of these words are;

  • Proprioception, or kinesthesia, refers to your sense of movement and location of different body parts in relation to each other. The cells responsible for this are called sensory receptors and they are primarily located in the muscles, joints, ligaments and skin. 
  • Neuromuscular relates to both nerves and muscles. After all, every muscle contraction and movement is a result of a signal that your brain sends to your muscles. 
  • Facilitation means a heightened response to a stimulus. 

The theory behind PNF stretching is that your nervous system is mostly responsible for inhibiting flexibility because it tries to prevent injuries caused by overstretching. Therefore, your brain forces your muscles to contract when they are close to their limits. PNF stretching aims to silence this painful signal that your brain sends, meaning that you can go deeper into a stretch and improve your flexibility very effectively. 

To perform PNF stretching you must assume a static stretching position and let your training partner apply light resistance for 10-30s. Then, you simply contract the stretched muscles for 5-6s before relaxing them and repeat the set 2-4 times. The pressure that your training partner applies should be enough to prevent movement during contraction, but not too intense to cause discomfort. For safety reasons, your training partner should pay special attention not to apply too much pressure especially when the contraction stops. 

PNF stretching is currently the fastest known method in increasing overall flexibility but it also has its downfalls. First of all, it can’t be performed without a partner, which means that it may not be the most practical stretching method in most scenarios. Second, since PNF stretching utilizes external resistance on an already stretched muscle, it is significantly more risky to perform when compared to more traditional stretching methods. That’s why PNF stretching is often used for rehabilitation purposes with the assist of an exercise professional.

Deep stretches stop the muscle from contracting, letting you challenge your flexibility even more.

Rest, recovery & Injury prevention

Stretching is generally regarded as a safe training method. However, it also depends on what kind of stretching you do. For example, lighter active flexibility exercises are suited for every athlete imaginable and they are also a great warmup for waking up your muscles before an exercise. And, since you are much less likely to overstretch a muscle with active muscle work, they are also considered the safest way to maintain your flexibility.

Passive flexibility and pre-contraction stretching exercises, on the other hand, take each stretch deeper, increasing possible injury risk. This is especially apparent in partner-assisted stretching (PNF) where your training partner is responsible for added resistance during a stretch. While this kind of stretching may not be the safest, it is still the fastest known method for increasing flexibility. To alleviate the risk of pulling a muscle, you should warm up well beforehand to reduce the friction inside the muscle. This provides more room for both passive and active flexibility, making deeper stretches significantly easier and more effective while also providing the possibility to build strength for the full range of a joint.

When warming up, you should always use the same muscle groups that your physical performance relies on the most. Dynamic stretches that utilize a joint’s full range of motion will also prevent inefficient muscular activation during performance, leading to better force production, enhanced movement efficiency and reduced injury risk. The added benefit of this sort of functional stretching is that it utilizes your body’s whole kinetic chain (movement through multiple body segments) at the same time in a sports-specific way. Of course, this is far more effective than just stretching out a single muscle group. 

”When it comes to flexibility exercises - quality is key.”

When it comes to flexibility exercises – quality is key. Stretching should always be performed slowly, with the right technique, good concentration and controlled breathing. Stretching too aggressively may even cause unnecessary discomfort or even muscle tears and other injuries. Therefore, you need to remember that there is a huge difference between good pain and bad pain – make sure you don’t get too carried away with intensity and never bounce on a stretch.

Stretching is also one of the most common methods for rehabilitation after an injury. While it is a great method to align collagenous scar tissue in the muscle during the healing process, it still requires some special attention especially if you are just returning from an injury. Since scar tissue is significantly less flexible than healthy muscle tissue, you should start with lighter static stretches and slowly rebuild your mobility. Only then will you be able to increase strength in this newly found range of motion. If you are unsure what sort of flexibility exercises are the best for you, feel free to consult a professional trainer or a physiotherapist before starting.

PNF stretching is considered to be the most effective method for increasing flexibility.

Stretch at the right intensity

While stretching can often be uncomfortable, it should never cause any unnecessary pain. If you experience too much discomfort while stretching a certain muscle group, you are either doing it incorrectly or pushing yourself too far. In fact, the reason why you experience pain in the first place is that your brain is sending a signal to your body to back off from a stretch that could potentially cause damage to your soft tissue. The way your body responds to this is by activating the stretch reflex which contracts and shortens the very muscles you are trying to stretch. This helps protect the muscles from overstretching.

Flexibility exercises should be gentle, slow and controlled. This is due to the fact that moving too aggressively into a stretch or over your natural range of motion may result in unwanted muscle tears and other soft tissue injuries. A good rule of thumb is to find a position where you feel a light resistance and muscle tension while still being able to relax and hold it for at least 30s. Holding this position for a longer time will relax the muscle’s stretch reflex, which lets you put more pressure on the stretch. As a result of consistent and progressive stretching, you’ll be able to improve your flexibility in a relatively short period of time.

Flexibility training programs often include 15-30s static stretches in 2-4 sets that are performed two to three times a week. Dynamic stretches should be performed before every training sessions whereas pre-contraction stretching is sometimes used as an advanced method or for rehabilitation purposes. They usually follow similar guidelines for static stretching.

We also recommend that you don’t concentrate on stretching at the same intensity every time, because even with flexibility exercises – versatility is crucial for healthy athletic development. Often times stretching programs, much like any other training program, last around 8-12 weeks at a time before reassessing and adjusting the program for a bigger challenge. In most cases, you should start with passive flexibility to increase range of motion before moving on to build active flexibility and strength in that range.

Physiological effects of flexibility exercises

A consistent and well-balanced stretching program can benefit your performance in a variety of different ways. These include improved range of motion, increased neuromuscular activity, faster recovery, better posture and even reduced injury risk. Stretching is also often used as a method to relieve stress and promote mental health. 

Improved range of motion is the main benefit of regular flexibility exercises. However, while numerous studies have proven that you can increase your flexibility with stretching, scientists are unsure of what the physiological changes are that make this possible. We know that stretching can temporarily lengthen the muscles and return them to their resting length, but these effects are not long-lasting. This is due to the simple fact that muscles are connected to fixed points in the bone, which means that the entire muscle cannot magically become longer. We also know that tendons and ligaments don’t really stretch at all because that might destabilize the joint and cause injuries. The most common theory for added flexibility is that your nervous system adapts to consistent stretching by sending fewer pain signals to warn you for potentially injuring a muscle. This effect, also known as stretch tolerance, stops your muscles from contracting against the stretch, helping you go deeper without experiencing pain.

Neuromuscular activity refers to your ability to recruit muscles efficiently through the nervous system. Short active stretches prior to working out can increase this activity, resulting in increased force production, better coordination and improved movement efficiency. As a result, you’ll be faster and stronger with each step, stride or stroke that you perform. Additionally, since improved coordination helps you maintain your balance, adequate muscle activation and the correct joint alignments during exercise, it can also reduce the risk of injury. Another reason why stretching can be beneficial for injury prevention is the fact that flexible muscles and tendons are able to absorb energy better during high-intensity activities. This reduces the stress and microtrauma that your muscles experience during exercise.

”Flexibility exercises enhance mobility, making sure you can perform with the right technique and better efficiency.”

Faster recovery is often regarded as one of the biggest benefits of stretching. The reason why this happens is that medium-length passive stretches return the muscles to their resting length while also bringing valuable nutrients for the muscles’ rebuilding process. Some studies have even hinted that stretching after a workout can reduce delayed onset muscle soreness (doms), which refers to muscular tenderness you experience after strenuous physical activity. However, scientific evidence to support this claim has been inconclusive.

Better posture is one of the biggest benefits of regular stretching. This is a result of an improved range of motion in the joints as well as an increased active range of the muscles. While regular flexibility exercises may not increase the actual length of a muscle, they can return stiff muscles to their regular active range. After all, muscles that are not at their full resting length are constantly contracting and may pull your limbs towards unwanted positions. Additionally, since tight muscles are constantly pulling their counterparts (antagonist muscles), they also need to work tirelessly to maintain adequate posture. The downside of this is that because your muscles are constantly working against each other, they fatigue easily which reduces your athletic performance. Therefore, it is crucial to maintain a good balance of strength and flexibility on all sides of the body if you want to perform at your best and stay free of injuries.

Stress relief is another interesting benefit of regular flexibility exercises. The reason behind this is that incorporating breathing into your exercise can have a calming effect on your nervous system. Not only does this let you go deeper into longer stretches, but it also forces you to constantly focus on your breathing which means that you can easily forget your daily causes of stress. Furthermore, longer static stretches are also great for reducing muscular tightness that can cause neck and back pains as well as headaches after working long days at the office. With this in mind, being relaxed can have a tremendous effect on your overall wellness and mental health.

Long static stretches before exercise can lead to loss of strength, speed and power.

Sample flexibility exercises and routines

Are you looking to increase your flexibility and improve your performance? Lucky for you, we’ve created an extensive list of free flexibility exercises and training programs to try out. We’ll also be constantly adding more options to choose from, so you can just concentrate on improving your flexibility.

Beginner Yin Yoga Routine

Meditation seat

  • Cross your legs and take a seated position
  • Use a block if needed
  • Relax your breath
  • 3-4mins

Sun salutation

  • Active flexibility warmup, move with your breath
  • Relax your breath
  • 4 repetitions

Seal Pose

  • Lay on your stomach, place your hands on the mat and gradually lift as your upper body as you exhale
  • 4mins

Melting Heart

  • Keep your knees on the mat, lift you hips and extend your arms as far as you feel comfortable
  • Relax your breath
  • 4mins

Tadpole pose

  • Spread your knees and keep your arms extended
  • Relax your breath
  • 4mins

Tadpole pose with twist

  • Stay in tadpole pose but move your hands to one side to stretch your side
  • Relax your breath
  • 4mins per side

Pigeon pose

  • Bring right knee sideways between your hands
  • Relax your breath
  • 4mins per side

Knees to chest

  • Turn on your back and bring your knees towards your chest
  • Relax your breath
  • 2mins

Caterpillar pose/forward fold

  • Take a seated position, fold forward to stretch hamstring
  • Relax your breath
  • 4mins

One knee bent reclining twist

  • Lay on your back, lift the right knee towards your chest and twist across your body
  • Relax your breath
  • 4mins per side

Corpse pose

  • Lay on your back
  • Relax your breath
  • 6mins

PNF stretching routine

Warm up

  • 15min light jog/rowing until your muscles are warmed up

Inner thigh stretch

  • Lay on your back and spread your knees
  • Let your partner apply light pressure for 30s
  • Contract your muscles and push against the stretch for 5-6s
  • Let your partner apply slightly more pressure for 30s
  • Repeat 2-4 times

Pigeon pose/glute stretch

  • Take a push-up position and bring your knee sideways between your hands
  • Let your partner apply light pressure for 30s
  • Contract your muscles and push against the stretch for 5-6s
  • Let your partner apply slightly more pressure for 30s
  • Repeat 2-4 times on both sides

Seated forward fold/hamstring stretch

  • Take a seated position and fold forwards
  • Let your partner apply light pressure for 30s
  • Contract your muscles and push against the stretch for 5-6s
  • Let your partner apply slightly more pressure for 30s
  • Repeat 2-4 times

Dynamic stretching routine

Leg opener 1

  • Jog forwards and open your leg from the inside out with a high knee
  • Repeat 10 times on both legs
  • You can also perform this backwards for more challenge

Leg opener 2

  • Jog forwards and open your leg from the outside in with a high knee
  • Repeat 10 times on both legs
  • You can also perform this backwards for more challenge

Sideways crossover run

  • Run sideways with legs crossing each other, leg in front & then in back etc.
  • Cross your legs 10 times on each side

High knees

  • Stationary high knee run
  • Repeat for 10s

Butt kicks

  • Stationary butt kicks
  • Repeat for 10s

High leg kicks

  • Jog forwards and swing your leg as high as possible
  • Repeat 10 times on both legs
  • You can also perform this backwards for more challenge

Windmills

  • Spread your legs and fold forward
  • Keep your arms straight and swing them towards the opposite side’s toes
  • Repeat for 10s

Passive stretching routine with a training partner

Hamstring stretch

  • Lay on your back and stay relaxed
  • Let your training partner lift your leg as far as possible without experiencing pain
  • Hold for 15-30s on both legs

Calf stretch

  • Lay on your back and stay relaxed
  • Let your training partner lift your leg up similar to a hamstring stretch
  • Training partner places forearm on the bottom of your foot and puts pressure towards your toes
  • Hold for 15-30s on both legs

Glute stretch

  • Lay on your back and stay relaxed
  • Let your training partner lift your knee towards your chest while also rotating it slightly outwards
  • Hold for 15-30s on both legs

Quad stretch

  • Lay on your stomach and stay relaxed
  • Let your partner grab your knee and slowly lift it towards the ceiling, training partner can also use the other arm to push the lower back to the ground
  • Hold for 15-30s on both legs

Chest/Pectoral muscle stretch

  • Stand up and spread your arms
  • Let your training partner stand behind you and pull your arms behind your back
  • Hold for 15-30s

 

Note that we are not responsible for any injuries that may occur during these drills or practices. Always remember to train within your own limits and at the guidance of a professional instructor.

Warm Up

A warm muscle is more flexible than a cold muscle. So, remember to warm up.

Good Pain vs Bad Pain

If you feel pain, you're pushing your stretch too far. Simply dial back the intensity a bit and hold a position where you feel comfortable.

Be Symmetrical

Uneven flexibility can lead to injuries - strive for equal range of motion on both sides of your body.

Rehabilitation

Be gentle on injured areas. Slowly increase range of motion before building strength.

Stretch To Prepare

Short 5-10s stretches enhance neuromuscular activity and improve performance.

Don't Bounce on a Stretch

Stretching should include long and gentle movements. Don't bounce on a stretch because it can cause unwanted muscle tears.

Breathe

Consistent and relaxed breathing helps you go deeper into a stretch and make it more manageable.

Stretch To Recover

Medium-length 20s stretches return muscles to their resting length and boost recovery. However, don't stretch immediately after a heavy weight training session.

Stay Sports-Specific

Focus on stretches that utilize all the main muscle groups that are needed in your own sport.

Stretch Consistently

Flexibility follows a simple rule - use it or lose it. So, remember to stretch for 2-3 times a week to maintain or even improve range of motion.

Stay Active

Regular exercises that utilize a joint's full range of motion can maintain or even increase mobility.

Increase Flexibility

Very long 45s-5min static stretches are great for increasing flexibility. You can even do PNF stretching with a partner for the fastest results. But, remember to warm up first!

Too much flexibility can decrease your ability to use elastic energy during exercise.

Suitability for developing athletes and physical education

Stretching is not only suitable but a crucial part of overall health regardless of your age, fitness level or exercise history. In fact, different flexibility exercises are so important that they should be incorporated into any workout session; dynamic stretches to warm up and prepare for physical activity – static stretches to cool down afterward. More advanced stretching methods that aim to improve flexibility could be used as their own training session as long as they are not too intense for a developing athlete. As an extra safety measure, these sorts of stretches should be done with the guidance of an exercise professional.

Stretching is especially important for younger athletes, who tend to spend little time warming up before starting their sport-specific training. The downside of this is that it could pose a problem for the future development of an athlete, which is why coaches, teachers and parents should instill a habit of stretching early on. Otherwise, the problems of lack of stretching may accumulate and cause problems later on in their athletic careers.

A good flexibility program can prevent injuries and improve performance. That is why flexibility exercises should be incorporated into every well-balanced training session and workout program no matter what sport you participate in.

Final thoughts

Flexibility is without a doubt one of the most important aspects of your overall health and fitness. In fact, maintaining adequate mobility and good posture can be considered as the basic building blocks for any sort of physical activity.

While your range of motion is related to several factors such as anatomy, age, sex and training background, you can still improve your mobility with the right flexibility exercises. As long as you remember what kind of stretching you do and when. And as always, remember to stay specific to your sport and keep your personal goals in mind.

It is also important to note that stretching and other athletic training is not the only thing you need to consider if you want to become the ultimate athlete. You have to find a perfect balance between training, a proper diet and well-deserved rest. This will ensure that you can maintain a healthy progression.

Did you learn anything new about flexibility exercises and stretching? Let us know in the comments!

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