How to Increase Your Flexibility and Range of Motion: 7 Tips for Improvement

Flexibility and range of motion (ROM) are crucial components of physical health, impacting everything from daily activities to athletic performance. Many people believe they can’t improve their flexibility, but with consistent effort and the right techniques, anyone can enhance their flexibility and ROM. Here are seven tips to help you achieve this, even if you think improvement is out of reach.

1. Incorporate Daily Stretching

Consistency is key when it comes to improving flexibility. Set aside time each day for stretching, focusing on all major muscle groups. Even just 10-15 minutes a day can make a significant difference over time.

Tip: Incorporate stretches like the hamstring stretch, calf stretch, and hip flexor stretch into your daily routine. If you are finding it difficult to stretch on your own then one of our expert StretchSource providers can help you.

2. Practice Dynamic Stretching Before Workouts

Dynamic stretching involves moving parts of your body and gradually increasing reach, speed of movement, or both. This type of stretching is especially effective before workouts, as it warms up the muscles and prepares them for activity.

Example: Every Source client is taught a dynamic stretch to incorporate at home. Book an intro stretch session to learn more.

3. Incorporate Pilates

Pilates is excellent for improving flexibility and strength. This practice emphasizes controlled movements, stretching, and breathing, which can significantly enhance your flexibility and ROM.

All Source clients can use their sessions towards assisted stretching and Pilates at StretchSource. And Source Memberships can be shared with a friends and family.

Tip: use your stretch sessions for Private Pilates at StretchSource. Book now and get started!

4. Use Foam Rollers and Red Light Device

Foam rolling and Red Light Device tools can help release muscle tension and improve flexibility. These tools break down adhesions and scar tissue, improves blood flow and decreases inflammation thus promoting better muscle function and flexibility.

Tip: Spend a few minutes each day rolling out tight areas, such as the calves, quadriceps, and back. Ask your StretchSource provider for ways to incorporate red light therapy into your Source Session. We sell foam rollers and Red Light Therapy Devices at StretchSource to help you get started!

5. Stay Hydrated and Maintain a Healthy Diet

Hydration and nutrition play vital roles in muscle health and flexibility. Dehydrated muscles are more prone to stiffness and injury, so ensure you’re drinking plenty of water throughout the day.

Tip: Incorporate foods rich in vitamins and minerals that support muscle health, such as leafy greens, nuts, and lean proteins. Ask your stretch provider for complementary filtered and cold water at your next visit to StretchSource.

6. Listen to Your Body and Rest When Needed

Pushing too hard can lead to injury and setbacks. Pay attention to your body’s signals and rest when needed. Proper recovery allows your muscles to heal and adapt, ultimately improving flexibility.

Tip: Incorporate rest days and consider booking the Source Recovery Suite which provides you access to a luxurious cold plunge jacuzzi and infrared sauna. Source Members get free and unlimited access!


Improving flexibility and range of motion is achievable for everyone, regardless of age or current fitness level. By incorporating daily stretching, dynamic movements, foam rolling, red light therapy, proper hydration and nutrition, pilates, and adequate rest into your routine, you can enhance your flexibility and enjoy the benefits of greater ROM. Stay patient, consistent, and mindful of your body’s needs, and you’ll see progress over time.