Exercises to Improve Flexibility and Range of Motion

Getting healthy in the coming year is an admirable goal. We can all do better about what we eat, how much we eat, and getting adequate exercise, but simply going to the gym daily and taking on a rigorous exercise routine may not be enough. Instead of just focusing on toning and losing weight, think of your joints. Flexibility depletes overtime and according to a Harvard study, most people will see a reduction in flexibility by middle age. However, do not think all is lost. Flexibility and range of motion can always be improved by these simple exercises.

Static Stretching

If you have difficulty with range of motion and flexibility, it can be improved drastically by something known as static stretching. Many physical therapists do this for patients as a way of working their muscles out without putting pressure on joints. Basically, static stretching is concentrating on one muscle group at a time, stretching that muscle to its farthest point, and holding for 15 to 30 seconds. For example, take your left arm, stretch it over your right shoulder, and hold it in place for 30 seconds with your left arm. Work every muscle group this way to slowly improve your range of motion and flexibility.

Dynamic Movement Warmups

Warmups and cooldowns are a huge part of effective exercise, but to help improve your flexibility and range of motion, try something called dynamic movement warmups. This is basically where you do a similar type of workout before your actual workout begins. An example would be if you were lifting weights, start your warm up on the lightest weights available. This will give your workout a boost and help warm your muscles up instead of simply shocking them with intense weight all at once.

Start with Ankles

Ankle flexibility is vitally important, but this area is often forgotten about. Your ankles hold up your entire body and a simple exercise to help improve your ankle mobility is to stand with one hand on a wall for support and simply move your entire body up and down slowly with your ankle muscles. This exercise will increase your ankle flexibility and give you more balance throughout your body.

Spine Windmill Exercise

With this exercise, you will lay on the floor on your side with a pillow or other support between your knees. Bring your knees up to your waist and hold that position. Next stretch one arm out in front of you and slowly bring it around your body to the other side. Do this for both sides to stretch your spine muscles.


While improving your flexibility through exercise, why not improve your total body health as well. Mangoxan from Pure Fruit Technologies is a specially formulated Mangosteen Juice drink that provides essential nutrients to keep you active and improve your body’s functions throughout. Mangoxan is the leading Mangosteen Juice on the market today and utilizes the entire fruit, not just the pulp, to ensure your body receives the highest level of nutrients from the Mangosteen. Do you need a little help with flexibility and range of motion?

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