Are you struggling to increase flexibility and not seeing the results you’d hoped for? It’s important to set your expectations and realize that reversing years of poor flexibility takes time. And, there are certain factors that can deter your progress along this journey.
Thankfully, there are tools to combat these limitations so that you can reap the benefits of improved flexibility. But how long does it take to increase flexibility, exactly? When will you start to see the improvements you’ve been working towards?
Generally, flexibility can be increased within a few weeks, but consistency and frequency need to be implemented for this to occur. And, this is not a one size fits all answer.
Factors like genetics, age, and gender, can all act as deterrents or advantages in one’s journey to enhanced flexibility. This means that everyone’s journey and progress can look different. For some, progress can be quick, while for others can be slow.
In this article, we'll answer one of the most common questions we get asked - how long does it take for stretching to increase flexibility? We’ll also provide tips on how to speed up progress effectively. First - let’s talk about why you should fully commit yourself to this journey, no matter how long it takes to increase your flexibility.
Why Becoming More Flexible is Worth the Time and Effort
The benefits of becoming more flexible are worth the time and effort, whether you’re an athlete or a non-athlete.
Many physical benefits coincide with flexibility, including improved posture, reduced risk of injury, easier movement, and fewer aches and pains caused by tight muscles. These benefits contribute to an overall enhancement in your physical well-being. But, as mentioned earlier, your journey to becoming more flexible is unique to you. Let’s assess a few factors that dictate the rate of progress you see.
Factors Affecting How Long it Takes to Increase Flexibility
Some factors can affect how long it takes to increase flexibility, but that doesn’t mean it's not attainable. The process of becoming more flexible may take longer for a 40-year-old male powerlifter than a 20-year-old female gymnast, but the benefits of working on flexibility are still worth it!
Activity level, age, gender, genetics, past injuries, and muscle mass are all factors that tie into how long it takes to increase flexibility.
Regarding genetics, joint structure and connective tissue can contribute to greater ranges of motion. This coincides with how easily connective tissue can adjust to even greater ranges of motion once stretched - along with the tendency to keep this new length.
Muscle bulk, such as in the case of the previously discussed powerlifter, can deter a quality range of motion as the muscle mass can get in the way. That’s not to say bulky bodybuilders and powerlifters are stuck with poor flexibility - you just need to work a bit harder and be a bit more patient along the journey.
Gender also plays a prominent role in how long it can take to increase flexibility. Females are inherently more flexible and obtain improvements in flexibility faster than males. Significant contributors are a woman’s bone structure and tendency to be less muscular than men. Women also have a higher stretch tolerance than men, especially since men have a higher musculotendinous stiffness (MTS) than women.
Concerning age, as the body gets older, flexibility is diminished. That’s because the joints become stiffer from a decrease in naturally produced lubricating fluid in the joints. Another cause is that the ligaments shorten as we age, decreasing flexibility and encouraging stiff joints.
All in all, these factors are heavily attributed to the speed of progress regarding increasing flexibility. So with that said, how long does it take to increase flexibility?
So, How Long Does it Take to Increase Flexibility?
If you stretch 4-5 times a week, progress should be notable within 2-4 weeks. Progress quality may differ with each individual as there are more than a few underlying factors that can affect results - as we just discussed.
The more consistent and frequently you work on flexibility, the faster the results will come. On the other hand, if you’re taking it slow and steady, progress will follow in kind.
With all that said, you’re probably looking for a way to speed up the progress - keep reading…
What is the Fastest Way to Get More Flexible?
What is the fastest way to get more flexible? Now that you know some factors that can affect flexibility and the speed at which flexibility progress is achieved, we’re going to disclose the best methods of obtaining quick flexibility progress. From assisted stretching to dynamic stretching, find out more below!
Stretch at the Right Time
There has been much debate on whether you should stretch in the morning at night. Really, it doesn’t matter. Studies have shown no difference in the quality of results when comparing stretching in the morning or evening.
The muscles and joints tend to be tight in the morning, and participating in flexibility stretching can release tension and stiffness before going about the day. On the other hand, stretching in the evening can be great for releasing tension and stiffness accumulated throughout the day. This can effectively reduce pains, aches, and tightness in the muscles before bed to improve sleep quality.
With that said, the best time to stretch is first thing in the morning, evening, and post-exercise. Cold muscles tend to be tight and less pliable, and warm muscles are more flexible and pliable.
Focus on Assisted Stretching for a Deeper Stretch
To get the most out of flexibility training, the body needs to be deeply stretched to encourage a more extensive range of motion. When we say “deeply stretched” we’re talking beyond what’s possible on your own. You can leverage the help of a professional for this or get it done yourself with the right gear.
CastleFlexx’s stretching equipment is the ideal upper and lower-body stretching device to help you achieve your flexibility goals faster. It’s affordable, easy to use, and portable so that you can work on your flexibility anywhere.
In addition, this helpful stretching tool helps push stretches deeper than possible on your own so you can address poor flexibility and obtain the benefits of better flexibility, like preventing injury.
Assisted stretching increases flexibility and targets a host of other issues like back pain, plantar fasciitis, and more. To reap these benefits, you need Castleflexx’s equipment - it will certainly help you speed up your flexibility progress!
Deep Tissue Work Can Help You Push Past Limitations
Deep tissue massage therapy incorporates slow strokes and firm pressure to loosen up the fascia and deep muscles. For those struggling with flexibility issues, deep tissue work can be beneficial in stimulating the muscles to loosen up for improved elasticity and pliability.
Consider booking a massage or buying yourself a lacrosse ball to release the fascia that’s holding you back from your flexibility potential.
Perform Exercises Through Their Full Range of Motion
One of the many benefits of weight training is flexibility and range of motion improvements. For example, in one study, resistance training increased flexibility in elderly men within six months of exercise. Though, as discussed previously, muscle mass can limit flexibility, resistance training alone does not.
Performing resistance training exercises throughout the necessary range of motion can increase flexibility. In addition, adding strength training sessions, at least two per week can be a great start to working on flexibility for further progress.
Add Dynamic Stretching Pre-Workout
Dynamic stretching differs from static stretching, which should be performed post-exercise, not pre-exercise. With dynamic stretching, the body performs active movements in its full range of motion to warm up the joints and muscles used during the training session.
Adding dynamic stretching to your pre-workout routine can benefit your flexibility journey. This type of stretching is proven to improve flexibility and range of motion while also reducing the risk of injury and passive stiffness in a sustainable manner. To improve flexibility, start adding dynamic stretchings to your pre-workout routine!
How Long Does it Take to Increase Flexibility? Wrapping Things Up
Increasing flexibility can take time as various factors can speed up or slow progress like genetics. However, the great news is that there are methods to aid those looking to speed up the process and grasp onto obtainable techniques or tools that can be applied in one’s routine.
One of the best tools to achieve your flexibility goal is CastleFlexx’s assisted stretching flexibility equipment, boasting portability and versatility for flexibility training wherever you need it whenever you want to stretch.
Reap the benefits of achievable flexibility progress today with CastleFlexx!