Watching the Paris Games, many viewers might find themselves in awe of the Olympians' agility, wishing to emulate their fluid movements without discomfort. While attaining such high-level proficiency may seem unattainable, one universally accessible goal is improving flexibility—the ability to extend one's muscles to their fullest extent without injury, as explained by Dr. Ashley Cruz, the proprietor of Cruz Chiropractic Wellness in New York City. "Muscles are the driving force behind our bones and the movement of our joints," Dr. Cruz elaborates. "Flexibility and elasticity are essential for every bodily movement, allowing muscles to return to their resting state post-stretch."

The pursuit of enhanced flexibility often stems from a desire to avert injuries, which necessitates the concurrent development and maintenance of muscle mass through strength training, as highlighted by Dr. Cruz. This becomes increasingly vital with age, as a decline in flexibility is typically attributed to a reduction in collagen production. This physiological change can transform once-simple actions, like slipping on a sidewalk or stooping to retrieve an object, into potential hazards. Although achieving flexibility in later years presents a challenge due to collagen loss, it remains an attainable goal.

Sudden, unfamiliar movements can be flagged by the body as threats, potentially leading to injury, Dr. Cruz warns. However, increasing flexibility through regular stretching can retrain the neuromuscular system. This process involves the brain and spinal cord sending signals to muscles, instructing them to perform specific movements. With repetition, the nervous system develops a reliable pathway, recognizing these movements as safe.

Beyond injury prevention, there are various compelling reasons to seek greater flexibility. Parents may wish to engage more dynamically with their children, while others might aspire to perform impressive physical feats like the splits. Enhanced flexibility can also contribute to a more satisfying and safer intimate life, by introducing a range of possibilities and minimizing the risk of injury.

Dr. Rachelle Reed, an exercise physiologist based in Athens, Georgia, reassures beginners that specialized equipment is not a prerequisite for embarking on this journey. "You won't need weights or a treadmill; your own body is all you need to start," she says.

To achieve full-body flexibility, certain stretches are particularly beneficial. For those with sedentary jobs, stretches targeting the hip flexors, such as the cat-cow yoga pose and compound stretches affecting multiple muscle groups, are recommended. The cat-cow stretch involves kneeling on a mat, aligning palms under shoulders, and positioning hips over knees. One inhales to arch the back downward, bringing the stomach towards the floor and stretching the chest, while exhaling to reverse the motion and round the spine upward.

Another effective stretch is the breathing bridge, which opens the hips. Posterior chain stretches, such as the figure-4 stretch and downward dog, enhance the flexibility of the glutes and hamstrings. To perform the downward dog, start on hands and knees, with hands slightly ahead of the shoulders and hips directly above the knees. Engage the quadriceps to straighten the legs while lifting the pelvis to form an A-frame shape, using the midback muscles to draw the shoulder blades towards the waist and lengthen the spine.

Dr. Cruz notes that the groin and pelvic floor areas are often chronically tight, and the happy baby pose can provide relief. This involves lying on a mat, drawing the knees towards the chest and up to the armpits while gripping the feet, all the while keeping the back in contact with the ground.

Thoracic rotational stretches are crucial for movements that involve twisting the midback, such as when maneuvering a vehicle out of a parking spot. The open book stretch, which involves lying on one's side and twisting to flatten the back on the mat while the hips remain turned, is an example of this type of stretch.

Experts recommend stretching at least several times a week, with daily sessions being the most effective. For novices, dynamic stretching—actively moving through a range of motion—is often preferable to static stretching, where a position is held for an extended period. Stretches should be held for 15 to 30 seconds, and can be incorporated throughout the day with breaks every 45 minutes or through dedicated 20-minute sessions.

It's normal to feel a sense of pulling, lengthening, warmth, or tension during stretching, but pain or burning is a signal to ease off. The timeline for achieving significant flexibility varies based on one's activity level, nutrition, hydration, and rest. However, noticeable improvements can be felt within a week or two with consistent effort and attention to other health fundamentals, according to Dr. Cruz.

As one progresses towards greater flexibility, they may discover that the benefits of stretching extend beyond mere physical pliancy. Stress relief is a significant advantage, as the act of slowing down to stretch fosters a moment of connection with one's body, enhancing body awareness. Improved blood flow during movement increases oxygen levels, which is calming and aids in collagen production. Additionally, stretching promotes lymphatic flow, which detoxifies the blood by relying on physical movement.

Increased flexibility can also lead to better posture and balance, reducing pain during exercise, and improving muscle-building capabilities. As Dr. Cruz explains, muscle length is essential for strength, making flexibility a foundational aspect of overall health and well-being.