<font size="5">The Importance Of Flexibility Training</font>

Hey, can we talk about flexibility for a second?

No, not just the ability to fold in half and touch your toes (though well done if you can). I mean real, body-loving, game-changing flexibility training.

When people think of flexibility, they often imagine extreme splits or dramatic backbends. But flexibility is about far more than impressive poses - it's a cornerstone of physical health, performance, and mental wellbeing. Whether you’re in dance rehearsals, training like a pro athlete, or just trying to get through your work week without feeling like the Tin Man... flexibility training should be part of your routine.

So, let’s break it down. What it is, why it matters, and how it’s honestly one of the best things you can do for your health, your performance, and your mental state, and for the dancers - your career.

What is flexibility training?

In simple terms: flexibility is your body’s ability to move freely, smoothly, and without pain in an array of diverse ranges and positions. Here’s the main breakdown of flexibility training:

TYPES OF FLEXIBILITY TRAINING

1. Static Stretching – best for cooldowns and recovery when you’re really warm
2. Dynamic Stretching – ideal for warm-ups and preparation before deeper stretching and flexibility training.
3. Active Isolated Stretching (AIS) – holding stretches usually against gravity by engaging your muscles actively for a few seconds and repeating, improving ROM (range of motion).
4. Proprioceptive Neuromuscular Facilitation (PNF) – contract-relax techniques for deeper ROM gains (my absolute favourite and go to for training flexibility!)
5. Ballistic Stretching – used sparingly in elite sports settings; involves bouncing into ROM (a higher risk and not everyone should do this).
6. Mobility Drills – controlled articular rotations (or CARs) or resistance band drills working on joint-specific training.

For dancers: flexibility is your foundation

If you're a dancer, flexibility isn’t just helpful, it’s non-negotiable. It gives you those impressive, clean lines of your body, especially in arabesques, combrés and développés, smooth transitions and control of your movement and the ability to move with both strength and softness through a vast range of movement. But it’s not all about aesthetics. Keeping your muscles long and joints happy means you’re far less likely to deal with injuries especially in high-impact areas like your hips, spine, and ankles. Plus, the vast mental benefits. Think how calm and centred you feel stretching after a class or rehearsal. That’s real. Stretching helps soothes your nervous system, quiets the mind, and helps you reconnect with your body after giving it your all in a physical workout.

For athletes and sporty types: don’t skip it

If you’re training hard or playing competitively, flexibility can be the secret that takes you from “good” to next level. It can give you improved sprinting and jumping mechanics, more efficient, powerful throwing or kicking and less wear on joints over time. And yes, like dancers, fewer injuries. Tight, overworked muscles = increased injury risk. Flexible, well-conditioned muscles = smoother recovery and better performance.

If you’re trying to have a long athletic career, as a sports person or dancer, this is an important way to keep your body in the game for years, not just seasons.

and to everyone else - flexibility is for you too

You don’t need to be in sport or dance to need flexibility. It’s part of being a healthy, functional human. If you’ve ever felt tight after sitting all day, particularly in the front of your hips, struggled with back or neck stiffness or noticed your posture slowly drooping, then trust me, your body will love some regular flexibility work. Flexibility helps with everyday movement like bending, lifting, or reaching, correcting poor posture, reducing back and neck pain caused by tight muscles and sedentary habits as well as maintaining balance.

Stretching can help reverse the tightness from daily life, restores balance and freedom to your muscles and joints, and can genuinely help reduce everyday aches and pains.

Plus, it makes you feel good. Not just physically, but mentally too.

Body + mind = better together

There’s a reason stretching feels so calming. It activates your parasympathetic nervous system which slows your heart rate, calms your breathing, and lowers stress. It also improves circulation, helps with sleep, and can even release stored tension in your fascia especially around the hips, where a lot of us hold emotional stress.

Think of flexibility training as a mini reset button for your nervous system. (And let’s be honest, we could all use one of those).

So, what’s happening in your body when working on your flexibility?

• You’re retraining your muscle sensors to stop resisting when you stretch.
• You’re improving joint lubrication and reducing friction.
• You’re increasing the elasticity of tendons and fascia, so movement becomes smoother, a little easier and more efficient.

Basically, you're making your body more adaptable and less injury prone. I’ve also written about how dancers can speed up recovery and reduce muscle soreness - check it out here.

How do you train flexibility properly?

It’s not just about just holding a stretch and endlessly scrolling TikTok. There is a science to flexibility training that produces results. Here are some tried-and-true methods that I’ve used in my own dance practice and now teach to my students. I combine, static stretching, dynamic stretching, active stretching, PNF stretching, ballet-specific conditioning and mobility drills. For those of you struggling with hip mobility (as it’s quite a common complaint), I walk through a 10-minute routine in this YouTube tutorial. It’s designed for both dancers and athletes to improve rotation and turnout.

The best flexibility routines mix stretching with mobility and strength. That’s how you safely get results that last, and this is how I train.

How often should you be stretching?

Honestly? As often as feels good but here’s a simple guide to keep you on track:

Who	How Often	Focus Areas
Dancers	4–6x per week	Hips, hamstrings, spine, feet
Athletes	3–5x per week	Shoulders, hips, ankles, T-spine
Everyday movers	2–3x per week	Back, hip flexors, hips, shoulders

You don’t need hours. Even just 10–30 minutes a few times a week will make a huge difference in how you move and feel.

Not sure where to start?
Pick one area you’d love to feel freer in, or one muscle group that always seems tight. I’ve created a few quick resources to help you:

• Stretch Along with Me: Quick Hamstring Release Routine
• Boost Your Shoulder Mobility: My Daily Resistance Band Exercises
• Open Your Hips: My Favourite Hip Stretches for Dancers

And if you’re chasing bigger goals - like mastering your splits - don’t miss my FREE Splits Stretching Guide you can download today. It’s packed with beginner-friendly exercises and stretches in a safe, progressive routine to get you closer to the floor.

Bookmark or save the ones you need, and trust me, your future body will thank you!

My final thoughts (and a gentle nudge)

Flexibility training isn’t just for bendy people. It’s for everyone, including you. So, whether you’re dancing on a stage, playing on a pitch, lifting weights in the gym or just trying to make it through the week without everything aching, give your body the space and time to move. By incorporating some flexibility training and feel-good stretch routines. Your muscles will thank you. Your joints will thank you. Your nervous system will really thank you and just remember; start small, stay consistent, stretch with intention, and enjoy it. You’ve got this.

P.S.
If you enjoyed this, you might love some of the free resources I’ve put together to help you move and feel better. You’ll find quick stretch routines over on my YouTube channel and a FREE Splits Guide you can download to start stretching with purpose.

Enjoy!