ML Coaching
Many people immediately think of static stretching when it comes to flexibility. But if you really want to increase your flexibility, you need more than just a few stretching exercises after training. In this article you'll learn what's really behind limited mobility, what role your muscles and your nervous system play – and why targeted strength building in the end positions is often the key to success.
Why flexibility is important
Flexibility isn't only relevant for dancers or gymnasts. In everyday life too, when bending, lifting or simply sitting pain-free, mobility plays an enormously important role. Anyone who wants to increase their flexibility not only improves their athletic performance, but also protects their joints and reduces the injury risk.
What studies say about flexibility
Several studies show that flexibility training has positive effects on posture, movement quality and pain prevention. A meta-analysis by Behm et al. (2016) examined the effect of various stretching methods. The result: static stretching is effective in the short term, but often not sufficient long term to significantly expand the range of motion, especially not under load.
Perhaps this statement confuses you a little now. After all, most people only know static stretching as stretching exercises. But in fact this approach is wrong and it hardly leads to actual improvements in your mobility, at least not in the long run. So let's take a closer look at what's really behind restricted mobility. This will also immediately make it clearer how you can really increase your flexibility.
Your body is intelligent. It doesn't limit your range of motion without reason. In most cases it protects you from instability. If you can't generate enough strength at a certain point of your movement, the central nervous system applies a kind of "safety brake". That's why it often helps little to simply stretch longer or more often.
How you can increase your flexibility – sustainably
Your body is intelligent. It doesn't limit your range of motion without reason. In most cases it protects you from instability. If you can't generate enough strength at a certain point of your movement, the central nervous system applies a kind of "safety brake". That's why it often helps little to simply stretch longer or more often.
To increase your flexibility, you have to work on the cause. And that often lies in a lack of stability and strength at the end of the range of motion. This is exactly where intelligent training comes in:
- Eccentric training: slowly lengthening the muscle under load. Studies show that eccentric training increases flexibility more strongly than passive stretching.
- Isometric contraction at the end point: hold positions under tension for 10–30 seconds to give your nervous system safety in the position.
- Active mobility training: controlled movements over the maximum range of motion, combined with targeted strength development in these ranges.
Example from practice: mobility through strength
A client of mine, Thomas (49), had problems with his shoulders for years. No stretching helped. Only through targeted training of the rotator cuff in the end positions of shoulder flexion did his mobility improve. Today he can train overhead pain-free again – because he understood that mobility also has to do with strength.
Static stretching – yes or no?
Static stretching has its place. For example after training, to activate the parasympathetic nervous system or to briefly release tension. But to increase your flexibility, it isn't effective enough long term. Far more important is to actively work out the range of motion and stabilise it with strength.
How to do it concretely
A good example of an effective mobility exercise is the classic forward bend with straight legs, in which you try to touch the floor with your hands. Many people stretch passively here and keep pushing themselves further down. But what really happens?
Your body often limits the movement because it has no control in the lower back, in the hamstrings or in the calves. To increase your flexibility, you should therefore start exactly there and build strength in a targeted way.
Here's what that looks like in practice:
- Stand hip-width apart, legs straight, toes pointing straight forward.
- Slowly bend forward until you feel a maximum stretch in the hamstrings.
- Hold the position for 3 seconds and consciously activate the front of your thighs (quadriceps) to stabilise the knee extension.
- Additionally hold tension in the abdominal muscles to support the back.
- Then slowly come back up. Repeat this for 8 to 10 repetitions, 3 sets.
Alternatively you can work isometrically in the lowest position: hold the stretch and try to gently press your heels into the floor without moving. This activates the muscles in the stretched position and signals to your nervous system: I'm safe here.
What you should avoid
- Only passive stretching without a strength component
- Stretching too intensely with pain
- Irregular or inconsistent mobility training
Conclusion: increasing flexibility needs a strategy
Anyone who wants to increase their flexibility needs more than good intentions and a few stretching exercises. It needs a system: an understanding of the limiting factors, targeted training in the end positions, regular repetition – and patience. The good news: mobility is trainable. And it brings you not only more performance, but also more quality of life.
I'm Marco Laterza, personal trainer in Zurich. If you want to improve your mobility without lying on the mat for hours, but with smart, effective training, then get in touch with me. Together we'll get the maximum out of your range of motion.