One of the most overlooked elements of fitness is flexibility and mobility. Some people believe it underpins all movement, so should be a priority.

We agree that flexibility is one of the cornerstones of overall fitness. It enhances mobility, improves posture, reduces the risk of injury, and even aids in better athletic performance. Whether your goal is to lift heavier, run faster, or stay active without strain, improving flexibility is a critical aspect of your training routine.

With that in mind, here are actionable strategies to enhance your flexibility and maximise your physical potential…

1. Include Dynamic Movements and Mobility Drills Before Workouts

Dynamic stretching involves controlled movements that prepare your muscles and joints for exercise. Examples include leg swings, arm circles, and walking lunges. Unlike static stretching, which holds a position for an extended time, dynamic stretches keep you moving.

Adding these to a workout practices movement patterns, prepares joints and lays the groundwork for what you’re about to do.

Why it works:

• Enhances blood flow to working muscles.

• Improves joint mobility and range of motion.

• Prepares the nervous system for higher intensity activities.

Focus on movements that mimic the exercises in your workout. For instance, if you’re running, incorporate high knees and ankle mobility drills.

2. Use Static Stretching After Workouts

Static stretching is most effective post-exercise when your muscles are warm and pliable. It involves holding a stretch for 20-30 seconds without bouncing. Examples include hamstring stretches, seated forward bends, and triceps stretches.

Whilst it’s not a good idea on a cold muscle, after exercise it helps to prolong muscle and connective tissue flexibility, helping to maintain movement quality and tissue health.

Benefits:

• Lengthens muscles, reducing tightness.

• Aids recovery by improving circulation and reducing soreness.

• Enhances long-term flexibility when practised consistently.

Remember to always avoid static stretching before workouts, as it can temporarily weaken your muscles, impacting performance. You can ignore what your PE teacher told you!

3. Incorporate Yoga and Pilates

Both yoga and Pilates are excellent for improving flexibility, balance, and overall body control. They emphasise deep stretches, mindful breathing, and core strength, which collectively enhance your body’s range of motion.

It’s also a much more passive form of exercise, which is great antidote to the high intensity work you might be doing in the gym!

Yoga benefits:

• Loosens tight muscles through poses like Downward Dog and Pigeon Pose.

• Reduces stress, which can contribute to muscle tension.

Pilates benefits:

• Focuses on controlled movements to lengthen and strengthen muscles.

• Targets core muscles, which support flexibility and posture.

Start with beginner classes to learn foundational poses and movements before progressing. It’s not easy to do these classes if you’re starting from scratch, so don’t jump in at an advanced levels just because your legs thinks you should!

4. Stay Consistent

Flexibility is not a quick fix; it requires dedication. Integrate stretching into your daily routine, even on rest days, to see gradual improvements. You’re looking to re-set tissue properties and that’s not a fast fix. Spend your time working on flexibility and it’ll help you in the long term.

15 minutes at the end of each workout is a good place to start, with maybe a dedicated mobility session once per week on top of that.

Consistency tips:

• Create a schedule, like 10 minutes of stretching in the morning or evening.

• Use apps or online videos to guide your routines.

• Track your progress by noting how your range of motion improves over time.

5. Pay Attention to Your Posture

Poor posture leads to muscle imbalances and tightness, especially in areas like the shoulders, neck, and lower back. Correcting your posture helps improve flexibility over time by relieving strain on muscles and joints. Often injuries are simply a result of poor posture, or unhealthy driving/working positions.

Improving these simple issues can have dramatic effects on your tissue health and injury risks over the medium to long term.

Steps to improve posture:

• Keep your shoulders relaxed and back.

• Avoid slouching, especially when sitting for long periods.

• Use ergonomic furniture or tools to support proper alignment.

Perform posture-focused exercises like planks, bridges, and chest openers to counteract the effects of sitting.

Flexibility isn’t just about touching your toes; it’s about moving with ease and reducing the risk of injury. By prioritising dynamic and static stretches, exploring yoga or Pilates, staying consistent, and maintaining good posture, you can significantly enhance your physical performance.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD