Self-Check: Why Flexibility Matters

Reviewed by: Dr. Steven Knauf, D.C.

By: Genevieve Cunningham

Flexibility isn’t just something we need in our schedules—it’s something we need in our lives. We need to be flexible to handle life’s unexpected challenges. Whether it’s juggling work, family, relationships, or finances, flexibility helps us manage the day-to-day grind while protecting our mental health. But it’s not just about flexibility in life—it’s also crucial to be physically flexible.

Just like emotional or mental inflexibility can lead to stress and discomfort, physical inflexibility can result in aches and pains. The good news? It’s never too late to improve your flexibility, no matter how stiff you feel. If you want to stretch your way to better health, let’s dive into why flexibility matters and how you can achieve it.

What is flexibility and why does it matter?

Flexibility is defined as “the ability to bend or be bent without breaking.” In life, this means adjusting to change without losing balance. In our bodies, it means being able to move freely—bend over, use our arms and legs, and rotate our joints—without pain or restriction.

So, why does flexibility matter? Well, flexibility comes with multiple benefits.

• Pain management: The more flexible we are, the greater our range of motion. This often means less pain when moving.
• Lower risk of injury: Flexibility keeps us from “breaking.” The more flexible we are, the less likely we are to injure ourselves.
• Improved performance: Flexibility can improve overall performance on the field or daily activities. Professional athletes often incorporate ballet into their training for improved flexibility and agility.

While the benefits are easy to understand, committing to improving flexibility can seem daunting. But the truth is, with consistency, even the most rigid bodies can regain their flexibility.

What happens to flexibility as we age?

As kids, we’re like little pretzels, folding ourselves into seemingly impossible positions. But as we age, our natural flexibility fades. It’s normal, but it doesn’t have to be inevitable.

It’s completely normal and natural to lose a bit of flexibility as we get older. Unless we consistently and purposefully work on flexibility, we may find that touching our toes becomes impossible. Bending to pick up a box or a child hurts. In extreme cases, even turning the neck to look behind us may become difficult, causing neck pain and stiffness. Although a natural decline is normal, it’s not inevitable. Flexibility can help slow the decline and keep our bodies loose and limber.

How to check your flexibility

Wondering how flexible you are? You can do a few simple tests at home to gauge your current flexibility. These can also be benchmarks to track progress as you reach better health.

• Toe touch: Stand with your feet together and slowly bend at the waist to touch your toes. Did you make it? Did your knees bend? Was there pain? This will give you a good sense of your leg flexibility.
• The pretzel: Lie on your back with your knees at a 90-degree angle and feet together. Twist your legs to the right side, aiming to keep your back flat on the ground. Repeat on the left. This exercise tests flexibility in your spine.
• Look for cars: Stand tall and turn your head to look over one shoulder as though checking for traffic. Repeat on the other side. If this causes discomfort or stiffness, it’s a sign that your neck flexibility might need attention.

You probably already know your flexibility level, but these simple tests can help you measure where you stand and track progress over time.

How to improve flexibility

Improving flexibility isn’t as hard as it seems. It doesn’t take any miraculous event or require expensive equipment. It just takes dedication and consistency. Maybe that’s why it’s so hard: the burden of flexibility is on us with the help of a professional or two.

• Stay physically active: Physical activity is crucial for flexibility and overall health. We can stay active through a million different activities. If you need something simple, consider yoga, tai chi, or walking. If you want to be challenged, consider kickboxing, high-intensity interval training, or running. Just keep moving.
• Perform stretching exercises: The most obvious way to improve flexibility is through stretching. Stretching is for the specific purpose of maintaining or improving flexibility. For the best results, use a mix of dynamic stretching and static stretching. Dynamic stretching involves actively moving joints and muscles, while static stretching requires getting in a position and holding the stretch. Each has its place in your routine.
• Get chiropractic care: Visiting a chiropractor may be an effective, albeit lesser-known, way to improve flexibility. Chiropractors use spinal manipulation to help manage chronic pain, create a wide range of motion for the joints, improve the function of the nervous system, and keep us feeling better overall. They may also provide some great flexibility exercises that you can do at home.
• Protect your body: Your body needs self-care to maintain flexibility. Although stretching and regular exercise will go a long way, it may be beneficial to include massages, time in a sauna, and rest days.

Improving flexibility doesn’t require fancy equipment or miracles—it just takes consistent effort and a commitment to making your body a priority. Here’s how to start:

Stay active

Regular physical activity is crucial for maintaining flexibility. Whether it’s yoga, tai chi, running, or high-intensity interval training, the key is to keep your body moving. Find something you enjoy and make it part of your routine, whether walking, dancing, or lifting weights. The more you move, the more flexibility you’ll build.

Stretch regularly

Stretching is the most direct way to improve flexibility. To get the best results, incorporate dynamic stretching (moving muscles and joints through their full range of motion) and static stretching (holding a stretch for 20-30 seconds). Both are important in maximizing flexibility and helping you move more freely.

Consider chiropractic care

Chiropractic care may be a game-changer in boosting flexibility and is often an underutilized resource. By focusing on spinal health and alignment, chiropractors seek to restore the body’s natural balance, improving overall mobility and flexibility. Through spinal adjustments, chiropractors alleviate pain, reduce tension, and increase joint mobility, allowing your body to move more freely and easily.

What makes chiropractic care especially effective is its holistic approach. When aligned correctly, your spine may support better nerve function, promoting improved muscle control and flexibility. When your joints function at their best, your body can have more range of motion, which means you can stretch, bend, and twist with less discomfort.

Chiropractors also take a personalized approach to your flexibility goals, offering targeted stretches and exercises tailored to your needs. Whether you're working on your lower back, hips, or shoulders, these stretches are designed to maximize flexibility and can be done safely at home, helping you see faster results. Chiropractic care isn’t just about adjusting the spine—it’s about supporting your entire musculoskeletal system so that you can move with ease and comfort, day in and day out.

Chiropractic care can be a powerful ally in maintaining and improving your flexibility for the long term. For many, it’s a natural, effective way to keep your body feeling loose, limber, and ready for anything life throws your way.

Practice self-care

Flexibility isn’t just about exercise; it's also about self-care. Incorporating regular massages, spending time in a sauna, and getting adequate rest can support your body’s flexibility. These practices help reduce muscle tension and improve circulation, which keeps your body limber and less prone to stiffness or injury.

By combining these strategies, you could improve and maintain flexibility over time. The journey to a more flexible life may take some effort, but the potential payoff is well worth it—improved movement, less pain, and a more vibrant life.

Make “improved flexibility” a goal in your journey to wellness

Maintaining flexibility is essential for our long-term health—physically, mentally, and emotionally. Life is full of twists and turns; we must be flexible enough to roll with them. But it’s not just about surviving the roller coaster of life—it's about enjoying the ride. By working on flexibility, we can stretch, bend, and twist our way through life’s challenges—and maybe even have fun.

So, let’s go ahead, get moving, stretch, and care for ourselves. Our future, more flexible selves will thank us.

The information, including but not limited to text, graphics, images, and other material contained on this page, is for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics, including but not limited to the benefits of chiropractic care, exercise, and nutrition. It is not intended to provide or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your chiropractor, physician, or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this page.