The Impact of Flexibility Training on Performance

Last updated October 22, 2026 (originally published on August 13, 2015) 

Being holistically physically fit means much more than just being able to run a mile or ride your bike for 30 minutes. Complete physical fitness means more than going to the gym and lifting weights three times a week. In fact, physical fitness actually encompasses five essential components:

• Cardiorespiratory fitness
• Muscular fitness
• Body composition
• Neuromotor fitness
• Flexibility  

Of these five, flexibility, which is the ability to move a joint through its complete range of motion, is arguably the most neglected component of fitness among the general population. It is a highly adaptable fitness component, and one can reap the benefits of flexibility training at any age. Flexible joints are vital for the maintenance of pain-free and independent movement. 

There are three components that affect flexibility: muscle elasticity and length, joint structure and the nervous system. While heredity controls a person’s joint structure, the other two components can be positively impacted by regular flexibility training.

Flexibility is important for completing everyday activities with ease. Getting up out of bed, lifting groceries and vacuuming the floor require a certain level of flexibility, which, if not attended to regularly, will deteriorate with age. Engaging in regular flexibility training can assist with increased joint mobility, better posture, decreased back pain and a lower risk of injury. 

Not only is flexibility neglected among the general population, it is often misunderstood within the sports performance, athletic and fitness communities as well. As a result, flexibility training is often entirely absent from athletic and sports performance practices. It is unfortunate that this neglected fitness component does not receive more attention in relation to human performance, as it could significantly improve outcomes. 

Increased flexibility can improve aerobic fitness training, muscular strength and endurance, and sport-specific training. Increased range of motion (ROM) is a key component in preventing injuries through unimpeded, fluid movement. Flexibility training can decrease soreness and stiffness, particularly among athletes who train at much higher frequencies and intensities. It is also a form of relaxation, which can positively impact not only physical fitness, but also mental fitness. This, in turn, can positively affect human performance through increased mental toughness. 

To achieve peak performance, we must utilize the full length of the muscle to exhibit power and strength. If muscles are too tight, they may not be able to provide the explosiveness necessary for a particular movement. Tight hip flexors, for example, will not allow you to extend to a full stride while sprinting, thus inhibiting performance. Flexibility enhances movement and mobility for the athlete. 

Here are several key benefits of flexibility: 

• Improved performance of daily activities
• Improved performance in exercise and sport
• Enhanced joint health
• Prevention of low-back pain and injuries
• Relief of aches and pains (particularly in the muscles exercised)
• Relief of muscle cramps
• Relaxation and stress relief (mental and physical)
• Decreased risk of injury due to more pliable muscles
• Improved posture and balance (minimizes stress on the spine) 

Static and dynamic flexibility training are important and necessary to become “flexibly fit” and to enhance performance. Dynamic flexibility is important for daily activities and for playing sports as, these require movement through full ranges of motion (e.g., a golf swing). Static flexibility, on the other hand, is preferred for increasing overall flexibility through muscle elasticity and joint mobility. 

Flexibility training should be performed after the muscles of the body have been properly warmed up to allow effective stretching to take place. Ideally, flexibility fitness should be performed two to seven days a week, depending on the stretching techniques used, for all major joints. Here are some guidelines for general flexibility fitness:

Frequency

At least two to three days per week (with daily being most effective)

Intensity

Stretch to the point of feeling tightness or slight discomfort

Time

A total of 90 seconds of discontinuous flexibility exercise per joint  

Static stretching = 10 to 30 seconds for most adults. Older adults can benefit from holding a stretch for 30 to 60 seconds. 

Dynamic stretching = 3 to 6 sets of 30 to 90 seconds stretch with 15 seconds of recovery between sets 

Proprioceptive neuromuscular facilitation (PNF) = 3 to 6 seconds of light-to-moderate contraction (20 to 75% of maximum voluntary contraction) followed by 10 to 30 seconds of assisted stretching 

Type

Static stretching exercises that focus on the major joints (stretch slowly and do not bounce), as well as PNF. For sports-specific performance, incorporate dynamic flexibility as well. 

If basic static stretching is too boring, try some other popular methods, such as yoga, Pilates or tai chi. These methods all incorporate proper breathing techniques, visualization and meditation, which can contribute to improved mental and physical performance.