The way to Enhance Flexibility (in 30 Days)


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You’re right here since you need to discover ways to enhance your flexibility.

Effectively, you’ve arrived on the proper place!

We work one-on-one with our purchasers to assist enhance basic mobility. In the present day, we’ll share with you the three greatest workout routines to take action.

Should you’ve at all times thought-about your self “rigid,” you want this information!

Right here’s what we’ll cowl right now:

I promise you, in case you comply with the movies in our information, you can be extra versatile in 30 days.

Let’s get flexible!

What Are the three Finest Flexibility Workouts? (Intro and Benchmark Check)

The above video comes from Nerd Health Prime, kicking off our 30-day problem “Flexibility for the Rigid.”

In it, Nerd Health Coach Matt discusses the instruments he makes use of for bettering mobility together with his purchasers. 

The three Finest Workouts to Enhance Flexibility:

  1. The Toe Contact
  2. The Again Scratch
  3. The Butterfly Stretch

Let’s go over every of those strikes now.

#1) Toe Contact

While standing, Coach Matt reaches for his toes, which is a great flexibility exercise.

To carry out a standing toe contact:

  • Stand straight along with your legs about hip-width aside. You need your legs to be straight, however don’t aggressively lock out your knees both (this appears like a “microbend” to lots of people).
  • Start by bending and leaning ahead in direction of the bottom along with your quads (entrance of your legs).
  • Let your physique relaxation naturally, as in case you had been a ragdoll. Conserving your fingers comparatively shut collectively, straighten your fingers and start to stretch down slowly to the bottom.

The aim right here, finally, can be to the touch your toes. 

We even have a whole information on The way to Lastly Contact Your Toes for extra. 

#2) Again Scratch

Coach Matt taking his left arm "low " behind him, and his right arm "high" behind him, for this flexibility exercise.

To carry out a again scratch:

  • Take a snug seat (or stand), along with your torso and again tall.
  • Tuck your thumbs within your fist.
  • Place your proper hand behind your head, down again over your shoulder. Attain as far down the center of your again as doable, palm going through you. 
  • Your different arm (left) goes to go behind and up, along with your palm going through away. Attain this hand towards your higher hand (don’t pressure).
  • Swap arms and reverse the second. 

Over time, we’re going to work to deliver your fingers nearer collectively.

#3) Butterfly Stretch

In this flexibility stretch, shown by Coach Matt, you sit down with your feet facing you in front. Try to keep your knees down.

To carry out a butterfly stretch:

  • Sit, along with your legs going through out in entrance of you.
  • Deliver each of your entrance ft collectively, with the bottoms touching, by bending your knees away from one another.
  • Seize each ft along with your fingers, along with your elbows coming down towards your knee (they don’t have to the touch). 
  • Maintain your again straight, and permit your knees to return down (if they’ll, don’t pressure it).

The aim right here can be to deliver your knees decrease and ft nearer to your groin, however don’t fret if that is difficult. Even Coach Matt has hassle with butterfly stretches. 

Why these three workout routines?

Coach Matt refers back to the toe contact, again scratch, and butterfly stretch as “benchmarks.”

If in case you have first rate mobility in these three workout routines, you’re most likely fairly versatile.

This dog appears to be more flexible than this woman, which is hilarious.

Bettering these can be our mission for the subsequent 30 days! 

Every week, Coach Matt will present three completely different video routines with workout routines designed to focus on these particular benchmarks. 

So in Week 1, you’ll discover a video for:

  • Toe Touches
  • Again Scratches
  • Butterfly Stretches

You are able to do these movies all of sudden if you’d like, or break them up all through your week.

Possibly you do a routine Monday, Wednesday, after which on Friday.

We’ll finish this information with some tips about beginning a recurring apply.

On the finish of our 4-week sequence, we’ll verify in, to see how every part is coming alongside.

Right here’s what we want you to do proper now: report the place you might be with these strikes.

  • How far down are you able to attain along with your toe contact?
  • How far aside are your fingers in the course of the again scratch?
  • How shut are your ft and the way excessive up are your knees in the course of the butterfly stretch?

Coach Matt recommends a number of methods to measure these benchmarks within the introductory video above, however even some subjective monitoring could be helpful:

“On a scale of 1 to 10, this transfer was robust, so I’d give it an 8.”

Don’t neglect about this preliminary monitoring, even in case you don’t have a measuring tape. Simply undergo the preliminary benchmark assessments the most effective you possibly can.

Earlier than we leap into the sequence itself, let’s talk about some basic ideas and tips for bettering flexibility.

Ideas and Tips for Elevated Flexibility

A pic of the Avengers as LEGOs, and I would imagine, the Hulk is the least flexible of the bunch.

Firstly, all our bodies are completely different.

You might need an incredible vary of movement in your again scratch, however can’t get a lot vary in your toe contact. Or perhaps you’re like Coach Matt, the place butterfly stretches are difficult. 

Our aim right here is to enhance YOUR flexibility. We’ll all have completely different mobility ranges on Day 1.

All of us have to start out someplace, so don’t stress in case you really feel rigid…

This gif from the Big Bang Theory shows Sheldon not being able to touch his toes.

…that’s why you’re studying this information.

It doesn’t matter what, by going by way of this course of, you’ll be taught extra about your physique and develop instruments for growing your vary of movement.

Subsequent up…

Coach Matt highlights two basic methods to extend your flexibility:

  1. Perform. That is your method and consciousness of your flexibility. Consider this as maximizing the potential of your present physique.
  2. Construction. This could be your physique itself, and the vary of movement of muscular tissues, tendons, and many others. Construction is about altering your physique itself by way of these flexibility workout routines.

You’re most likely not going to extend the structural flexibility of your physique after one stretching session. These items take time

Nonetheless, you very nicely could enhance your flexibility by bettering your operate or method. As you undergo the movies, Coach Matt will provide directions on place your physique for correct stretching. 

This alone could very nicely enhance your vary of movement.

We’ll even be utilizing three particular motion instruments for bettering flexibility:

#1) Energetic Vary of Movement

This could be doing the whole motion of an train, fluidly.

So a standard body weight squat could be an lively vary of movement in case you did your entire motion:

Do a proper bodyweight squat to work out your legs

By going all the best way down and again up along with your squat, your muscular tissues are engaged evenly all through.

#2) Pulses

This motion has you stopping at a selected level of an train, like the underside of a squat, and slowly and in management, pulsing barely up and down:

Shifting up and down during your squat, ever so slightly, is a pulse, which will help improve flexibility.

You’re actually solely shifting about an inch right here on your pulses.

This may aid you acquire management of that individual space.

#3) Holds

Because the title would counsel, right here you’ll maintain the place at a particular level of the train. 

For instance, on your squats, chances are you’ll pause on the backside of the motion:

Here, Coach Matt pauses at the bottom of his squat, which will help improve flexibility.

This may help you develop stability throughout a selected stretch.

Throughout the course of the subsequent 4 weeks, we’ll be using a mixture of lively vary of movement, pulses, and holds, to extend your flexibility.

And with that, onto week 1!

The way to Enhance Your Flexibility: Week 1

This is a mix and match photo, of a stormtrooper and ninja turtle, which probably makes him pretty flexible.

For our first week, Coach Matt goes to start out us off gradual.

Right here, it’s all about studying the foundations of the motion. 

To extend flexibility, it typically comes all the way down to correctly organising the stretch.

We’ll start by educating you the fundamentals. 

Toe Contact Week 1:

Again Scratch Week 1:

Butterfly Sequence Week 1:

The way to Enhance Your Flexibility: Week 2

For this LEGO to look over the edge like this, he's probably a little flexible.

This week, we’re going to determine the sting of your flexibility.

We received’t push or pressure ourselves an excessive amount of, however we’ll use our breath as an indication of issue.

The aim right here is to grasp how versatile you may very well be (you may be capable of attain farther than you assume). 

Nonetheless, as Coach Matt will constantly reminds, if it feels unsafe, DON’T DO IT!

Toe Contact Week 2:

Again Scratch Week 2:

Butterfly Sequence Week 2:

The way to Enhance Your Flexibility: Week 3

Two LEGOs are together, one flying away. Is the other flexible enough to catch him?

In Week 3, it’s all about exploring and increasing your flexibility workout routines.

We’ll be testing your actions and start serious about methods to “go off the rails” a bit of right here and there.

In our third spherical of workout routines, you’ll start altering, adapting, and remixing the strikes to extend your vary of movement.

With flexibility, some creativity is usually a good factor, which can be your focus for this stage.

Toe Contact Week 3:

Again Scratch Week 3:

Butterfly Sequence Week 3:

The way to Enhance Your Flexibility: Week 4

I imagine the Monkey King shown here can touch his toes pretty easily.

Within the final week of “Flexibility for the Rigid,” it’s all about constructing energy.

Muscle will aid you maintain and increase mobility positions, so this week Coach Matt covers workout routines designed to couple energy along with your flexibility.

We’ll even combine in some weights into your routine right here.

Toe Contact Week 4:

Again Scratch Week 4:

Butterfly Sequence Week 4:

Subsequent Steps for Turning into Extra Versatile

The video above is a “re-cap get together” with Coach Matt, ending the 30-day Flexibility for the Rigid problem we ran for Nerd Health Prime members.

Let’s go over some highlights.

#1) Proceed to check and retest your flexibility benchmarks. 

That which will get measured will get improved, so proceed to trace your toe contact, again scratch, and butterfly stretch. 

Keep in mind, these assessments don’t must be some exact measurement rounded to the closest millimeter (though if you wish to do this, have at it). 

As a substitute, they are often subjective: 

“That is actually robust, I can’t deliver down my knees in any respect.” 


“I might most likely sit like this for quarter-hour.”

This cat here, for sure practices flexibility.

Don’t stress out over how exact your measurements are, however do preserve a report of how these stretches really feel. It’ll assist us know in case you’re bettering. 

#2) Use your breath as a information.

Respiration can typically be a sign of excretion ranges:

  • In case your breath is calm and regular, what you’re doing is inside your consolation vary.
  • Should you’re huffing and puffing rather a lot, and even holding your breath, you’re most likely exerting your self an excessive amount of.

As Coach Matt highlights, throughout your flexibility workout routines, don’t push too far previous your consolation zone.

Sure, we must always discover your edge, however we additionally need you to really feel in management throughout your stretches so you possibly can actually “personal” the motion. 

If you end up having to catch your breath, it might be an indication you’ve gone too far. 

If you end up panting and sweating like this, you may have gone too far with your flexibility exercises.

Be aware of your respiratory throughout our flexibility workout routines. 

#3) You don’t need to stretch day by day.

You most likely observed that we offered three 20 minute movies per week to assist enhance your flexibility.

This was intentional, since you don’t need to stretch day by day to extend your vary of movement.

Reality be informed, you don’t even must do 20-minute sequences 3 times per week to enhance flexibility. Even simply 10 minutes of flexibility workout routines a few instances per week might enhance your mobility.

Simply make it routine.

To take action, you possibly can proceed to comply with the movies on this information, or I’ve another assets so that you can take a look at.

Listed here are three extra guides for bettering your flexibility:

  • 21 Yoga Poses for Inexperienced persons. Yoga is usually a nice apply to enhance your flexibility. Should you’ve by no means tried it earlier than, take a look at our information. We’ll present video sequences designed for rookies, so don’t fear when you’ve got no clue what a downward canine is. We’ll educate you.
  • Three Full-Physique Stretching Routines to Cool Down. After a exercise, an excellent stretch will be the right strategy to decrease your coronary heart charge. Our information will give you three completely different routines to carry out after your exercise (or at any time when) so you can begin bettering your flexibility.
  • The way to Contact Your Toes. Because the toe contact is the go-to benchmark to see how versatile you might be, we have now a whole information on getting you there. Should you’ve at all times dreamed of with the ability to attain your little piggy wiggies, begin right here.

A very powerful factor you are able to do now?

Get to it!

If you wanna win a race, you need to start it!

You’re not going to get any extra versatile by studying articles on-line, so decide a sequence from right now and get going! 

Begin with the Flexibility for the Rigid Week 1 movies in case you’re not sure the place to start.

Should you like our fashion right here at Nerd Health, I’ve three nice choices on how one can proceed your journey with us:

Possibility #1) In order for you an expert coach in your pocket, who can do video kind checks, present suggestions, and regulate your exercises primarily based in your expertise stage, take a look at our 1-on-1 On-line Teaching Program

For instance, let’s say you’ve got an outdated damage and couldn’t carry out one in every of our flexibility workout routines. A Nerd Health Coach can work with you to create a custom-made routine on your actual scenario. 

Personally, I’ve been working with the identical on-line coach since 2015 and it’s modified my life. You possibly can be taught extra by clicking on the field beneath: 

Possibility #2) Exercising at dwelling and wish a plan to comply with? Try Nerd Health Journey!

Our enjoyable habit-building app helps you train extra continuously, eat more healthy, and stage up your life (actually).

Plus, you possibly can participate in flexibility challenges alongside a bunch of nerds who’re all making an attempt to higher themselves!

Attempt your free trial proper right here:

Possibility #3) Turn into a part of the Revolt! We’d like good individuals such as you in our neighborhood, the Nerd Health Revolt.

Join within the field beneath to enlist and get our Insurgent Starter Equipment, which incorporates all of our “work out from dwelling” guides.

Alright, now I need to hear from you! 

Did you attempt our “Flexibility for the Rigid” sequence?

Did you discover any of the workout routines simpler or tougher than the others?

Any ideas or tips to assist the “rigid”?

Let me know within the feedback!


P.S. Personally, I’ve discovered a yoga apply to be extremely useful in bettering my mobility.

You possibly can learn A Nerd’s Information to Yoga to get began.


Photograph Supply: Evgeniy Pavlovski ©, LEGO Marvel Avengers, Teenage Mutant Ninja Trooper, Possibly the droids we’re in search of are on the backside of this pool, Maintain onto your hat, Monkey King


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