How to improve flexibility: a small stretching habit you can build

What stretching research supports

A 2025 Sports Medicine review found that static stretching improves flexibility in adults, both immediately and over repeated sessions. Its modelling suggested diminishing additional gains with higher volumes. The pooled results are not a precise prescription for every muscle, person, or condition, and do not show that longer or more painful stretching is always better.[1]

Start with a movement you care about

Ask which everyday or recreational movement feels limited, and whether the limitation actually causes a problem. Range of motion varies with joint structure and the task. The NSCA flexibility chapter discusses these individual factors and the role of control through the range.[2]

A practical example is wanting a more comfortable ankle position during a supported squat. Another is finding an easier overhead reach. Choose one target and a consistent way to observe it. If pain, injury, or unexplained restriction is involved, get an assessment instead of assuming a muscle simply needs more stretching.

An original short stretching example

These timings are a simple practice example, not the dose tested in every study. Begin with less if the position is unfamiliar. Breathing should remain comfortable, and you should be able to leave the position easily. Repeat a small routine regularly enough to judge whether it helps your chosen task.

Place stretching around the rest of your activity

Use a warm-up that prepares you for the task ahead, including easier versions of the movements you will perform. You can give longer flexibility work its own place when that makes the session easier to organize. The NSCA text treats warm-up and flexibility as connected but distinct parts of preparation.[2]

Strength training can also improve range of motion. A systematic review comparing it with stretching found no clear difference between their effects on range, with substantial variation among studies. You can combine approaches rather than assuming flexibility requires an entirely separate identity or program.[3]

Recheck the task, not just the sensation

After several weeks, compare the same movement under similar conditions. Can you use the range more comfortably? Are you able to control it? If your goal has not changed, reassess the approach before increasing the time spent at an uncomfortable end range.