So many people want to become more flexible, but never really get there. Remember when I talked about Setting Up Fitness Goals? I said it was easy to wish for something- like flexibility-, but by setting up a goal, you’re more likely to achieve it instead of relying upon wishful thinking.

Asking to become more flexible isn’t enough. You need to be clear on what that is. Some examples would be, I want to be able to move without feeling stiff over my entire body, I’ve always wanted to do the splits, I want to be able to practice advanced yoga poses, or, I want to get rid of the tightness in my lower back. Those are clear goals that have to do with flexibility. Lay down the details of what your idea of flexibility looks (and feels) like, and you’ll be one step ahead of the crowd.

Plan
Now that you have your goal, you also need to be realistic. That means, don’t set out to put your foot over your head within a month of training- especially if you’re a total beginner. That’s not going to happen- at least, not without a major injury.

If you want to become more flexible, then you need to plan ahead! They say failing to plan is planning to fail, which is why it’s so important to have a specific goal and a good, sound plan to back it up. Otherwise, you’ll just be running in circles trying to figure out what to do without getting even close to your goal!

With flexibility in particular, you’ll notice that not many people approach it the same way that they do when it comes to building muscle or losing weight. Flexibility is always the last component of training, falling behind cardio and strength. But it’s equally as important as those, and if your goal is a part of becoming more flexible, then you need to treat it as seriously and methodically as you would with any other fitness goal!

Here’s how to do it-

Timing

Take a look at your weekly workout schedule. If you’re a ZGYM member, then you already know what this looks like.

Because all of us have jobs, personal lives, hobbies, and responsibilities, not everyday is going to be the same. There will be days when you have very little time to train. But even just five minutes of stretching is better than not doing anything at all. By devoting some time everyday of the week to your goal, you make it become a habit, and less challenging. You won’t need motivation if it becomes rooted to your routine. Just like we feel dirty whenever we skip a shower, our body will feel better after we’ve stretched. Sometimes, it may involve waking up at an earlier time. Or, you can get creative, and stretch during breaks at work, in front of the TV at a commercial, or right before going to bed. Either way, take some time to plan ahead for your week, and find a way to fit in some time for stretching.

Structure

If you pay attention to the weekly ZGYM schedule, you’ll notice that no two days are exactly alike. Some days your training will be much harder than others. And the same can be said for flexibility. Your body doesn’t need to be constantly stretched day and day out. Approach your training with variety. On certain days, you’ll spend more time going deeper into your stretches. And on other days, the stretching will be lighter and not so intense. Try adopting this into your plan so that you won’t burn out from overtraining! Speaking of the ZGYM schedule, you can vary up your stretching routine from day to day, just like with your workouts. For instance, maybe each day is focused on a specific area of your body. On Mondays you can focus on your upper body, Tuesdays your lower body, and Wednesdays your entire body. There are many combinations to work from, and you’ll less likely to get bored when approaching your schedule this way.

Variety

Becoming flexible doesn’t mean sticking to one approach. For some people, yoga- like my Power Yoga series- is enough to maintain flexibility. Other people, however, prefer to go at their own pace with different types of stretching- Active Stretching, when you activate one muscle in order to stretch another (like stretching the hamstrings by activating the quads), and Passive Stretching, when you hold a position using an outside force (such as wrapping a towel around your extended leg to help you stretch your hamstring from a lying position). Sometimes, Foam Rolling or specific routines like the ones from my Postural Therapy series give better results.

All of these approaches are excellent for improving flexibility, and you don’t have to limit yourself to just one of them. Doing a variety of techniques in order to reach your goal can actually make it easier for you to achieve it. Your body will be worked in so many ways than just one, and you’ll enjoy doing something different everyday. Don’t be afraid to mix things up a bit too if you’ve fallen into a rut in your routine, and are stalling in your progress. Sometimes, a change of pace can help you to break free from a plateau.

Putting It All Together

Don’t just idly stretch your body on occasion, and wish to become more flexible. You’re going to have to really want it and be ready to put in the effort to achieve it. Have a clear vision of what being flexible looks like for your body. Once you do that, then you can plan appropriately. Treat your flexibility training like you would for your workouts. Structure them according to your schedule and lifestyle, and be aware that some days will be harder than others when it comes to fitting it in. And when it comes to your training, mix and match the intensity and types of training you do- gentle stretches one day, intense stretches another, and doing a combination of yoga, foam rolling, postural therapy, and other techniques like Passive and Active stretching throughout the week.

By taking your goal seriously and planning ahead, you’re more likely to achieve it. Happy stretching!