With regular training, most people can improve flexibility. However, extreme flexibility may take time to develop. There are also some limiting factors to how flexible a person may be, including age, genetics, gender and body shape, according to the American Council on Exercise.
- Perform flexibility exercises regularly
The American College of Sport Medicine recommends flexibility exercises at least two to three times per week. If you do not do flexibility exercises often enough, you may lose your range of motion and any progress made.
- Target inflexible muscles with a foam roller
Foam rollers apply myofascial release, which breaks up soft tissue adhesions that may restrict flexibility, according to the National Academy of Sports Medicine.
- Perform static stretches
Static stretches occur when a muscle, such as the hamstring, is stretched until it reaches the point of tension. Once this point is reached, the stretch should be held for between 15 and 30 seconds. The American Council on Exercise suggests repeating each stretch up to four times. Exercisers who feel pain or discomfort during stretching should stop immediately.
- Stretch dynamically
The American College of Sport Medicine defines dynamic stretching as exaggerated movement through the whole range of motion for the joints and muscles. Walking lunges and arm circles are examples of dynamic stretches.
- Balance flexibility exercises
Stretch the left and right sides of the body. Likewise, stretch the front and the back.