Are you looking to get limber and strong? When you are trying to increase flexibility, stretching your body is imperative. There are plenty of great stretches to help improve flexibility and they need to be part of your regular routine. However, you should also introduce some strength exercises as well. Contortionists use a mixture of strength and flexibility training in order to have the flexibility and strength to hold their bodies in extreme poses.

Most people assume that strength exercises will make your muscles tight and reduce flexibility, but that is not the case. There are some great strength exercises that can help to improve flexibility in a big way. 

If you are going to introduce strength exercises to your routine, it is important that you know how to do them correctly so you can avoid injury. You should also make sure to attend a good gym that has all of the right equipment and good staff on hand to assist you. For instance, The Club Fitness Facilities include all of the necessary weights that you need, and some simple machines that are ideal for beginners. Staff will be on hand at all times so you can make sure that you are doing your strength exercises safely. 

If you can’t afford a gym membership you can do these exercises with the help of tin cans or water bottles full of sand to substitute as hand weights.

If you want to add more strength exercises to your routine to improve flexibility, give these three exercises a try. 

Deep Goblet Squats 

Goblet squats are a great way to improve lower body strength and hip flexibility.

How To:

  • Stand in a wide stance with your feet wider than your hips, and angle your toes outward slightly.
  • Then, take a dumbbell or a kettlebell and hold it up to your shoulders.
  • Keep your torso straight and then do a squat, keeping the weight in your heels and pushing your hips back.
  • Always make sure that your elbows are inside your knees, and pause for a second before you return to a standing position.
  • You can increase the weight as you progress. 

Pull Ups 

Pull ups are always thought of as an upper body strength exercise, which they are, but they are also great for flexibility in the arms. Hanging from the bar stretches out your shoulders out, and boosts overall flexibility in your arms. You also get a full range of motion stretch and stregthening in your arms when you do pull ups. This is one of the best exercises if you want to boost upper body strength and improve flexibility at the same time. 

How To:

  • Grip the bar with your hands facing forwards with your hands.
  • Extend your arms and bend at the elbows so that your arms are nice and wide.
  • Straighten the elbows once you have the width of your grip.
  • Contract the arms, chest and back and aim to bring your chest to the height of the bar.
  • Extend the arms to come back to your starting point.
  • Repeat 3 sets of 15.

Dumbbell Chest Fly 

Most free weight chest exercises are good for improving flexibility, but the dumbbell chest fly is one of the best. It opens the chest and gives you a nice stretch and increases your full range of motion.

How To:

  • First, lay on your back on a bench and take a dumbbell in each hand.
  • Stretch your arms out to the side so they are level with your body.
  • Slowly bring your arms together over your chest, and repeat.
  • Make sure to start with a low weight so you don’t damage your muscles. 

These 3 exercises are perfect for people that want to build strength while also maintaining flexibility. Just make sure that you are doing exercises correctly so you do not injure yourself.

In happiness and health,

Jadore Vanessa

Vanessa Barthelmes

Take it to the next level with my flexibility classes and online coaching.

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Flexibility, Contortion & Yoga Instructor.