Hey, it’s James from Natural Form Studio, and today I’m going to show you that flexibility training doesn’t need to be complicated, scary, or only for gymnasts. If you’ve never paid much attention to your flexibility, don’t worry—it’s never too late to start!
In this guide, we’ll cover the key concepts of Functional Range Conditioning (FRC), how to use passive and active flexibility, and why it’s time to stop comparing yourself to others. Remember, flexibility is personal, and we're all on our own journey.
1. Stop Comparing Yourself to Others
First things first—let’s drop the comparisons. If you’re just starting your flexibility training, you might find it hard. And that’s completely normal. Don’t worry if you can’t do a split or bend like a pretzel. Your flexibility goals should match your life. Whether you’re here to reduce pain, increase mobility, or stay active as you age, that’s what matters. Forget the aesthetics. Focus on your journey, and you’ll get where you need to be.
2. Understand Active vs. Passive Flexibility
There are two key types of flexibility you should know about: passive and active. Passive flexibility is when an external force (like gravity or a prop) is stretching your muscle. Active flexibility is when you are using your muscles to stretch through a range of motion. Think of passive flexibility as a rubber band being pulled, and active flexibility as the rubber band holding that stretch on its own. The sweet spot for effective flexibility training lies in improving both—especially active flexibility, which is critical for injury prevention.
3. Don’t Overdo It: Consider How Much Flexibility You Really Need
Look, not everyone needs to be able to do the splits. Most of us just want to move comfortably, feel good, and keep our bodies injury-free. Before you set extreme flexibility goals, ask yourself, "Do I really need that range of motion?" For most people, increasing functional flexibility—like being able to bend, squat, and reach—is far more important than hyper-flexibility. So, start by focusing on what’s actually useful for your day-to-day life.
4. Start Slow with Low Intensity, High Frequency
If you’re new to flexibility training, the last thing you want to do is dive in at full throttle. Flexibility is a long game, and consistency matters more than intensity at the start. Aim for low-intensity sessions done 5–6 times a week. This approach gives your nervous system time to adapt without putting too much strain on your muscles or joints. As you progress, you can slowly increase the intensity. And when you’re ready to take things to the next level? That’s when higher intensity efforts will help you generate more force and build flexibility and strength. But remember: don’t rush this part—injuries can set you back.
5. Controlled Articular Rotations (CARs): Flossing for Your Joints
If flexibility is new to you, a great way to start is with Controlled Articular Rotations (CARs). These are slow, controlled movements that take each of your joints through its full range of motion. I like to think of CARs as flossing for your joints. Just like flossing maintains your teeth, CARs maintain your joint health and mobility. Doing a full-body CARs routine takes about 10–12 minutes and targets all the key joints—perfect for assessment, maintenance, and training. Plus, it helps prevent those stiff “creaky” feelings that sneak up as we age.
6. Pails and Rails: Gradually Increase Range of Motion
If you’re looking to gradually improve your flexibility and joint strength over time, look no further than Pails and Rails. These are techniques from FRC that create controlled tension and force, which helps to train your nervous system to allow a greater range of motion. It’s not just about stretching but also about strengthening those ranges so you can controlthem. This combination of stretching and strengthening works with your body’s natural stretch reflex and helps to build lasting flexibility without the risk of injury.
7. Intensity Matters: Create Neural Tension for Long-Lasting Results
FRC introduces the idea of “irrigation”—the concept of creating neural tension to drive into the tissue. This means that, while stretching, you should also be creating force. That force signals to your nervous system that it’s safe to expand your range of motion. Start by gently applying tension, and as your body adapts, you can push the intensity further. Higher intensity stretching with active control is where you’ll find superhuman flexibility and strength—but don’t skip the fundamentals, or you’ll risk injury.
8. It’s Never Too Late to Start
If you’ve never bothered with flexibility or mobility training before, it might feel awkward at first. That’s okay! Flexibility decreases with age, but it’s never too late to start improving. Your muscles and joints are adaptable, and by starting slow and working consistently, you can regain range of motion and even reverse some of the stiffness that naturally comes with getting older. Remember, your body is constantly changing and improving with the right stimulus.
9. Stretching Isn’t Just Physical—It’s Mental Too
You might be surprised to learn that stretching has a mental component. When you focus on how a stretch feels rather than just pushing for distance, you’re actually engaging your nervous system more effectively. Stretching isn’t just about forcing your body into a new position—it’s about communicating with your brain and nervous system. Relax, breathe, and pay attention to the sensations as you stretch. This mindful approach can lead to better, safer flexibility gains.
10. Flexibility and Mobility Go Hand-in-Hand
Flexibility and mobility are two sides of the same coin. Flexibility is the passive range of motion of your muscles, while mobility is the active control of that range. Both are essential for healthy, functional movement. Kinstretch, a system rooted in FRC principles, focuses on developing both simultaneously, so you can not only stretch further but also be strong and controlled in those positions. This makes your flexibility functional, helping you move more freely and reducing your risk of injury.
Wrapping It Up: Your Flexibility Journey Starts Now
Improving flexibility isn’t about getting into crazy poses or comparing yourself to others. It’s about moving better, reducing pain, and keeping your body injury-free as you age. By focusing on active and passive flexibility, incorporating techniques like CARs, Pails, and Rails, and staying consistent with low-intensity, high-frequency sessions, you’ll gradually see improvements that will enhance your daily life.
Ready to get started? Take it slow, listen to your body, and remember: you’re on your own journey. Flexibility is personal, and progress is progress, no matter how small.
James Gorman
Natural Form Studio