Strengthen · for loose movers
Treat flexibility like strength training
Own the range you can already relax into.
AWhy it works
You already let go easily, so more passive stretching won't move you. What's missing is control at length. Strength work through full range builds range about as well as stretching,1 and gives you strength right where you need it.
- Own itOnly count range you can get out of on your own.
- Overload itReps, then range, then load, in small steps.
BDose and tracking
10–15reps per set
3sets per practice
6sets a week
Progress: more clean reps, then active range catches up with passive. Once you can lift out of your passive range, it's time to Build. Some soreness is normal: recover first.
CThe steps
Setup: warm up, non-slip floor, a chair or wall to touch for balance only.
- 1
Find your active range
The deepest position you can hold on your own.
- 2
Lift in and out
10–15 slow reps through that range. Need your hands to finish? Go less deep.
- 3
Stop with 1–2 reps left
Slow but clean to the last rep.
- 4
Leave and log
Reps, range and load.
Earn a little
One lever at a time: build from 10 to 15 reps, then go a little deeper and drop back to 10. Range stalled for about 2 weeks? Add a small load.
DWhen it gets stuck
| Can't reach 10 clean reps | Come up a little. |
| Reps climb, range doesn't | Small load, back to 10 reps. |
| Wobbly or shaky | Slower, shorter range, light touch for balance. |
| Joint pinching, tingling or numbness | Stop and change position. If it keeps coming back, get it checked. |
Research
- Afonso et al. (2021). Strength training versus stretching for improving range of motion: a systematic review and meta-analysis. Healthcare, 9(4), 427. doi