body

Flexibility Improvement

Flexibility improvement is a body-related outcome describing increased ability to move through a wider range. It may be reflected in measures such as sit-and-reach performance, low-back and hip flexibility, or spinal mobility.

See how Flexibility Improvement is categorized as a body-related effect.

39Practices

These are research findings, not promises. Most options have little evidence, and results differ from person to person.

What may help

What studies found for each option, best evidence first.

39 options:12 some evidence6 mixed14 not enough evidence2 not tested in people4 personal stories only1 no benefit found

What studies foundSize of effect

PilatespracticeSome evidence it helpsSize of effect: Small
Some human studies found a benefit. More research could change this.
32 of 38 studies found a benefit; 6 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized and non-randomized human studies found improved sit-and-reach flexibility among 279 people. Pilates did not show a significant flexibility advantage over other forms of exercise in a separate pooled analysis of 126 people.
Open the Pilates page
QigongpracticeSome evidence it helpsSize of effect: Large
Some human studies found a benefit. More research could change this.
All 9 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
Open the Qigong page
YogapracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
8 of 9 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
A 2025 review reported that Yogasana improved shoulder abduction mobility compared with physiotherapy in an analysis of 240 people. Another review reported improvements in flexibility and balance, but did not record the study designs.
Open the Yoga page
Jump Rope TrainingpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
4 of 5 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized and non-randomized human studies found beneficial effects of jump-rope training on range of motion. In an RCT of 34 participants, the rope-skipping group improved on the sit-and-reach test from baseline.
Open the Jump Rope Training page
TENS / EMS TherapypracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 7 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
A review reported increased flexibility in a study involving 10 people, an increase not seen in the hydrotherapy group. In a separate randomized trial of 75 people after stroke, combining TENS or neuromuscular electrical stimulation with another intervention improved shoulder range of motion, but not upper-extremity motor function, spasticity, or activities of daily living.
Open the TENS / EMS Therapy page
AcupuncturepracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
Pooled randomized trials involving 1,304 people found forward-flexion range of motion increased by 14.95 degrees. A separate analysis of 217 people also found increased flexion range of motion.
Open the Acupuncture page
DancepracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
Open the Dance page
Gardening TherapypracticeSome evidence it helpsSize of effect: Small
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
Open the Gardening Therapy page

CardiopracticeSome evidence it helpsSize of effect: Large
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
Open the Cardio page
Hatha YogapracticeSome evidence it helpsSize of effect: Medium
Some human studies found a benefit. More research could change this.
17 of 22 studies found a benefit; 5 found none. Strongest study: a randomized controlled trial.
Pooled analyses whose designs were not recorded included 132 people in the flexibility analysis and reported improvements in several shoulder and elbow movements; a separate randomized trial of 250 people found better knee-flexion range than therapeutic exercises.
Open the Hatha Yoga page
Vinyasa YogapracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
In an 80-person randomized trial in 2020, lower-back and hamstring flexibility increased by 4 cm, or 10.4%. A separate randomized trial also found flexibility improved over time.
Open the Vinyasa Yoga page
BreathworkpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
A 2025 randomized trial of 40 people found improved upper-body flexibility compared with the control group. In another trial, chest expansion improved in 14 participants (93%) in the breathing-exercise group.
Open the Breathwork page
Red Light Therapy (Photobiomodulation)practiceMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
5 of 7 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials.
Open the Red Light Therapy (Photobiomodulation) page
SwimmingpracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
3 of 4 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis whose designs were not recorded reported improved flexibility with aquatic exercise. A 2025 review also described increased range of motion.
Open the Swimming page
Foam RollingpracticeMixed resultsSize of effect: Very small
Studies disagree: some found a benefit, others found none. Do not count on it.
66 of 83 studies found a benefit; 17 found none. Strongest study: a pooled analysis of several trials.
Open the Foam Rolling page
Hot YogapracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
4 of 6 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
A review of randomized and non-randomized human studies reported improved flexibility after 8 weeks of Bikram Yoga practiced 3 sessions per week. A separate RCT with 21 participants found increased lower-back and hamstring flexibility compared with a control group.
Open the Hot Yoga page
Mobility TrainingpracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
6 of 8 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
A randomized controlled trial in 83 people found flexion increased 14.2 [11.6; 16.7]° with HF versus 10.1 [8.6; 11.6]° with LF, a 4.1° difference between groups. Another randomized controlled trial in 68 people reported greater flexibility gains with MR than CT, with increased Range of Motion across all 27 measurement areas. Findings differ: a randomized controlled trial in 36 people found no between-group difference in thoracic rotation.
Open the Mobility Training page
Thai MassagepracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
3 of 4 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
In a trial of 46 people, knee flexion increased from 30.08 to 42.65 degrees with CTTM. A separate trial of 24 people found a difference between groups in left knee flexion range of motion.
Open the Thai Massage page
Social DancingpracticeNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a systematic review of studies.
A pooled analysis of randomized and non-randomized human studies found a 1.91-point improvement on the Sit and Reach Test. The broader research included people with Alzheimer's disease, arthritis, sarcopenia and stroke.
Open the Social Dancing page
Acceptance and Commitment Therapy (ACT)practiceNot enough evidence
Too few or too small studies to know if it works.
1 of 2 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized and non-randomized human studies involving 9,123 people reported reduced psychological inflexibility, including lower global inflexibility, cognitive fusion, experiential avoidance, and inaction.
Open the Acceptance and Commitment Therapy (ACT) page
High-Intensity Interval Training (HIIT)practiceNot enough evidence
Too few or too small studies to know if it works.
1 of 2 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials involving 52 people found a 2.7 cm improvement on the sit and reach test.
Open the High-Intensity Interval Training (HIIT) page
Tai ChipracticeNot enough evidence
Too few or too small studies to know if it works.
7 of 9 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
Two 2025 trials found better movement or flexibility measures with Tai Chi compared with their control groups; in a separate 2024 trial, sit-and-reach scores increased by 3.11 cm and 4.52 cm in the Tai Chi groups. A 2025 trial also found that a 0.74 cm increase in one group did not produce a significant time-by-group difference.
Open the Tai Chi page
MassagepracticeNot enough evidence
Too few or too small studies to know if it works.
3 of 4 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis whose designs were not recorded found better lumbar posterior extension motion with tuina combined with traction; the result was exploratory and based on two studies. Other findings varied: a trial reported increased flexibility with longer massage sessions, while a pooled analysis of randomized trials found no significant effect on overall muscle stiffness.
Open the Massage page
Strength TrainingpracticeNot enough evidence
Too few or too small studies to know if it works.
3 of 4 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
Pooled analyses found improved flexibility, including improved range-of-motion flexion in an analysis of 419 people. Findings are mixed: one review reported improvements in shoulder and low-waist flexibility in one study, while another found no statistically significant changes in either domain.
Open the Strength Training page
Swedish (Classic) MassagepracticeNot enough evidence
Too few or too small studies to know if it works.
All 6 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
A randomized trial involving 34 people reported a 12% increase in BSSR by the 5th and 10th day, with increases in both legs. Another trial observed greater spinal segmental mobility in all patients, but significant changes only in one group.
Open the Swedish (Classic) Massage page
Brisk WalkingpracticeNot enough evidence
Too few or too small studies to know if it works.
2 of 4 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
A 2023 trial found the sit-and-reach score improved by 5.6 cm after 12 weeks of exercise. A 2020 quasi-experimental study reported a 14% increase in flexibility.
Open the Brisk Walking page
Cupping TherapypracticeNot enough evidence
Too few or too small studies to know if it works.
3 of 5 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
A trial of 30 people found greater improvements in flexion and lateral flexion in the dry-cupping group. Another trial reported an effect on ankle range of motion, though the finding does not give the size of that change.
Open the Cupping Therapy page
Indoor RowingpracticeNot enough evidence
Too few or too small studies to know if it works.
All 3 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
One 2013 randomized trial of 14 participants found greater hip range of motion in the two trials using a more forward-leaning position than in the upright position. A 2015 quasi-experimental study of 20 participants also found increases in back strength and trunk flexion after training.
Open the Indoor Rowing page
Ice Bath / Cold PlungepracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 8 studies found a benefit; 7 found none. Strongest study: a randomized controlled trial.
Open the Ice Bath / Cold Plunge page
Latin Dance FitnesspracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
Open the Latin Dance Fitness page
CalisthenicspracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a non-randomized trial.
A quasi-experimental study in 42 people with rheumatoid arthritis found knee extension range of motion improved by 1.2 degrees.
Open the Calisthenics page
Hot BathpracticeNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
A randomized trial in 17 healthy participants found that hot-water immersion at 39 and 42 increased knee range of motion and peak knee angular acceleration during the concentric phase of jumps.
Open the Hot Bath page
Heating Pads / Warm CompressespracticeNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit.
Expert knowledge describes heat therapy as improving tissue extensibility and joint range of motion, but human evidence is not listed.
Open the Heating Pads / Warm Compresses page
MeditationpracticeNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit.
Open the Meditation page
Anusara YogapracticeOnly personal stories
Only people's own stories online. No study has tested it.
The one study found a benefit.
Yoga uses repeated active and passive mobility work, which is described as improving range of motion and flexibility. Some people also report this effect, but reports do not establish that yoga caused it.
Open the Anusara Yoga page
Yin YogapracticeOnly personal stories
Only people's own stories online. No study has tested it.
The one study found a benefit.
Expert knowledge describes Yin Yoga as improving passive flexibility in the pelvis and lower spine through prolonged static stretching of deep connective tissues. People mentioned this effect in community reports, which are personal reports rather than clinical findings.
Open the Yin Yoga page
Infrared SaunapracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Infrared Sauna page
Yoga NidrapracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Yoga Nidra page
Tabata TrainingpracticeNo benefit found
Studies looked for a benefit and did not find one.
The one study found no benefit. Strongest study: a randomized controlled trial.
No human study findings establish that Tabata Training improves flexibility.
Open the Tabata Training page

Show all 39

Comparing practices

QigongSome evidence it helpsSize of effect: Large9 trials
CardioSome evidence it helpsSize of effect: Large2 trials
Hatha YogaSome evidence it helpsSize of effect: Medium15 trials

The expert view shows every study, dose protocol and source.

What may help

Linked to improving it39 listed

Start here

Most likely to help, from the evidence we have

PracticesFoam RollingCertaintyMediumSourceMeta-analysisTrivial effectconflicting findings84 other sources
A pooled analysis of randomized and non-randomized human studies found a moderate increase in range of motion among 290 participants with a mean age of 23.9 (±6.3 years). Results were not consistent: another pooled analysis of 151 people found no significant effect on range of motion.
How big is the effect
Trivial effectReal in studies, but too small for most people to notice.
Who was studied
Healthy people and patients
Back Pain
Fracture
Hemophilia
Osteoarthritis
Stroke
Study result
Our main analysis of 290 participants with a mean age of 23.9 (±6.3 years) indicated a moderate effect of foam-rolling training on ROM increases in the experimental compared to the control group (ES = 0.823; Z = 3.237; 95% CI 0.325–1.322; p = 0.001; I^2 = 72.76).
Open Foam Rolling
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PracticesPilatesCertaintyMediumSourceRCTSmall effect39 other sources
A pooled analysis of randomized and non-randomized human studies found improved sit-and-reach flexibility among 279 people. Pilates did not show a significant flexibility advantage over other forms of exercise in a separate pooled analysis of 126 people.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Addiction
Ankylosing Spondylitis
Back Pain
Breast Cancer
Chronic Pain
Diabetes Type2
+6 more
Study result
sit-and-reach flexibility (SMD = 0.69; 95% CI: 0.43 to 0.94; p < 0.001)
Open Pilates
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PracticesQigongCertaintyMediumSourceRCTLarge effect10 other sources
A 2022 meta-analysis of randomized trials found a 3.01 cm improvement in flexibility among 684 people in its analysis. A 2026 meta-analysis reported improved spine range of motion, but its authors described the result as not statistically significant despite reporting P = 0.004.
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
Healthy people and patients
Ankylosing Spondylitis
Back Pain
Breast Cancer
Chronic Fatigue Syndrome
Diabetes
Diabetes Type2
+3 more
Study result
traditional Chinese exercises improved spine range of motion compared to the control group [SMD = 1.12; 95% CI (0.36, 1.88); P = 0.004; I² = 94.8%]. The authors also describe this as not statistically significant, which conflicts with the reported P value.
Open Qigong
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PracticesRed Light Therapy (Photobiomodulation)CertaintyMediumSourceRCT7 other sources
A 2026 meta-analysis reported improvements in range of motion, functional performance and quality of life across the included studies. In a separate review of 30 people, mouth opening increased by 9.91 ± 3.34 mm from day 0 to 15 and by 14.29 ± 6.82 mm from day 1 to 6 months.
Who was studied
Healthy people and patients
Back Pain
Cancer
Carpal Tunnel
Coronary Artery Disease
Covid 19
Endometriosis
+4 more
Study result
Functional outcomes improved consistently, including range of motion (92%; k = 26), functional performance (84%; k = 57), and quality of life (85%; k = 25).
Open Red Light Therapy (Photobiomodulation)
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PracticesYogaCertaintyMediumSourceRCT10 other sources
A 2025 review reported that Yogasana improved shoulder abduction mobility compared with physiotherapy in an analysis of 240 people (P=.03). Another review reported improvements in flexibility and balance, but did not record the study designs.
Who was studied
Healthy people and patients
Ankylosing Spondylitis
Back Pain
Carpal Tunnel
Frozen Shoulder
Herniated Disc
Neck Pain
+3 more
Study result
Yogasana significantly improved shoulder abduction mobility (P=.03) compared with physiotherapy control group (DASH; Pitchai et al 2020). Hatha yoga induced a significant decrease in plasma malondialdehyde (P<.05) and a significant increase in plasma superoxide-dismutase activity (P<.05) (Ha et al 2
Open Yoga
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PracticesJump Rope TrainingCertaintyMediumSourceRCT5 other sources
A pooled analysis of randomized and non-randomized human studies found beneficial effects of jump-rope training on range of motion. In an RCT of 34 participants, the rope-skipping group improved on the sit-and-reach test from baseline.
Who was studied
Healthy people and patients
ADHD
Intellectual Disability
Study result
JRT showed beneficial effects in range of motion.
Open Jump Rope Training
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PracticesTENS / EMS TherapyCertaintyMediumSourceRCT7 other sources
A review reported increased flexibility in a study involving 10 people, an increase not seen in the hydrotherapy group. In a separate randomized trial of 75 people after stroke, combining TENS or neuromuscular electrical stimulation with another intervention improved shoulder range of motion, but not upper-extremity motor function, spasticity, or activities of daily living.
Who was studied
Healthy people and patients
Back Pain
Fibromyalgia
Stroke
Study result
sí que se observó un aumento de la flexibilidad no detectado en el grupo de hidroterapia (Da Silva et al., 2008)
Open TENS / EMS Therapy
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Medium probability(11)

PracticesAcupunctureCertaintyMediumSourceRCT4 other sources
Pooled randomized trials involving 1,304 people found forward-flexion range of motion increased by 14.95 degrees. A separate analysis of 217 people also found increased flexion range of motion.
Who was studied
People with a condition
Cerebrovascular Disease
Study result
greater range of motion in forward flexion [MD = 14.95, 95% CI (6.13, 23.77), P < 0.001]
Open Acupuncture
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PracticesSwimmingCertaintyMediumSourceRCT4 other sources
A pooled analysis whose designs were not recorded reported improved flexibility with aquatic exercise. A 2025 review also described increased range of motion.
Study result
aquatic exercise can significantly improve... flexibility
Open Swimming
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PracticesDanceCertaintyMediumSourceRCT4 other sources
A 2026 trial involving 150 people reported a flexibility increase of 3.2 cm (95% CI [2.1, 4.3]). A separate review found a higher Sit and Reach Test result (MD = 1.91, 95%CI: 0.29, 2.91).
Who was studied
Healthy people and patients
Study result
Sit and Reach Test (MD = 1.91, 95%CI: 0.29, 2.91, I^2 = 0)
Open Dance
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PracticesGardening TherapyCertaintyMediumSourceRCTSmall effect2 other sources
A 2022 meta-analysis of randomized trials reported improved upper body flexibility among older adults with cancer. A 2023 meta-analysis pooling randomized and non-randomized human studies also reported an effect on physical flexibility (SMD 0.302 [0.036, 0.569]) in an analysis of 236 people.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Cancer
Dementia
Frailty
Mild Cognitive Impairment
Study result
Compared with the control group, HT can significantly improve upper body flexibility and aerobic endurance in older adults with cancer.
Open Gardening Therapy
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PracticesCardioCertaintyMediumSourceRCTLarge effect2 other sources
A pooled analysis whose designs were not recorded found improved scores on the Bath Ankylosing Spondylitis Metrology Index compared with conventional treatment (SMD = −0.96, 95% CI [-1.91, −0.02]); a traditional pooled analysis also found improvement with aerobic exercise. A randomized controlled trial reported improvement in both its teaching intervention and comparison groups.
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
Healthy people and patients
Study result
The NMA revealed that, in comparison to conventional treatment, (SMD = −0.96, 95% CI [-1.91, −0.02]) ... exhibited significant advantages (BASMI); traditional meta-analysis also showed AE (SMD = −0.85, 95% CI -1.40 to −0.29, P < 0.01).
Open Cardio
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PracticesHatha YogaCertaintyMediumSourceClinicalModerate effect23 other sources
Pooled analyses whose designs were not recorded included 132 people in the flexibility analysis and reported improvements in several shoulder and elbow movements; a separate randomized trial of 250 people found better knee-flexion range than therapeutic exercises.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Back Pain
Breast Cancer
Cancer
Chronic Pain
Elderly
Osteoarthritis
+3 more
Study result
Mazor et al. reported significant improvements in elbow flexion, shoulder external rotation, shoulder flexion, and shoulder abduction (all P<0.05); Loudon et al. reported significant improvement in internal rotation (P=0.001).
Open Hatha Yoga
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PracticesHot YogaCertaintyMediumSourceClinical7 other sources
A review of randomized and non-randomized human studies reported improved flexibility after 8 weeks of Bikram Yoga practiced 3 sessions per week. A separate RCT with 21 participants found increased lower-back and hamstring flexibility compared with a control group.
Who was studied
Healthy people and patients
ADHD
Depression
Obesity
Study result
8 weeks (3 sessions per week) of Bikram yoga significantly improved strength (isometric deadlift: +13% for hot yoga vs. -4% for non-exercising control...), balance... and flexibility... compared to non-exercising control groups
Open Hot Yoga
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PracticesMobility TrainingCertaintyMediumSourceClinical9 other sources
A randomized controlled trial in 83 people found flexion increased 14.2 [11.6; 16.7]° with HF versus 10.1 [8.6; 11.6]° with LF, a 4.1° difference between groups (p = 0.007). Another randomized controlled trial in 68 people reported greater flexibility gains with MR than CT, with increased Range of Motion across all 27 measurement areas. Findings differ: a randomized controlled trial in 36 people found no between-group difference in thoracic rotation (p = 0.374).
Who was studied
Healthy people and patients
Breast Cancer
Fracture
Study result
The flexion increased 14.2 [11.6; 16.7]° with HF versus 10.1 [8.6; 11.6]° with LF, with 4.1° difference between groups (p = 0.007).
Open Mobility Training
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PracticesThai MassageCertaintyMediumSourceClinical5 other sources
In a trial of 46 people, knee flexion increased from 30.08 to 42.65 degrees with CTTM. A separate trial of 24 people found a difference between groups in left knee flexion range of motion (p = .015).
Who was studied
Healthy people and patients
Study result
Both CTTM and THE were found to enhance the flexion... by significant elevate the degree of motion (Table 3). Flexion increased from 30.08 to 42.65 degrees in CTTM.
Open Thai Massage
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PracticesVinyasa YogaCertaintyMediumSourceClinical4 other sources
In an 80-person randomized trial in 2020, lower-back and hamstring flexibility increased by 4 cm, or 10.4%. A separate randomized trial also found flexibility improved over time.
Who was studied
Healthy people and patients
Study result
a 4-cm or 10.4% increase in their MSAR (lower back and hamstring flexibility)
Open Vinyasa Yoga
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PracticesBreathworkCertaintyMediumSourceClinical2 other sources
A 2025 randomized trial of 40 people found improved upper-body flexibility compared with the control group. In another trial, chest expansion improved in 14 participants (93%) in the breathing-exercise group.
Who was studied
Healthy people and patients
Overweight
Study result
significant improvements in ... upper body flexibility (p .001, ES = 0.652) ... compared to the control group.
Open Breathwork
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Low probability(20)

PracticesSocial DancingCertaintyLowSourceRCT3 other sources
A pooled analysis of randomized and non-randomized human studies found a 1.91-point improvement on the Sit and Reach Test (95%CI: 0.29, 2.91). The broader research included people with Alzheimer's disease, arthritis, sarcopenia and stroke.
Who was studied
Healthy people and patients
Alzheimers Disease
Arthritis
Sarcopenia
Stroke
Study result
Meta-analysis showed significant improvements in the ... Sit and Reach Test (MD = 1.91, 95%CI: 0.29, 2.91, I^2 = 0).
Open Social Dancing
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PracticesAcceptance and Commitment Therapy (ACT)CertaintyLowSourceRCT2 other sources
A pooled analysis of randomized and non-randomized human studies involving 9,123 people reported reduced psychological inflexibility, including lower global inflexibility, cognitive fusion, experiential avoidance, and inaction.
Who was studied
Healthy people and patients
Study result
ACT interventions led to reduced inflexibility (i.e., lowered global inflexibility, lack of present moment awareness, cognitive fusion, experiential avoidance, self-as-content, & inaction)
Open Acceptance and Commitment Therapy (ACT)
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PracticesHigh-Intensity Interval Training (HIIT)CertaintyLowSourceRCTTrivial effect2 other sources
A pooled analysis of randomized trials involving 52 people found a 2.7 cm improvement on the sit and reach test.
How big is the effect
Trivial effectReal in studies, but too small for most people to notice.
Who was studied
Healthy people and patients
Cancer
Diabetes Type2
Hypertension
Metabolic Syndrome
Obesity
Study result
mobility (+2.7cm in sit and reach test) improved significantly due to HIIT.
Open High-Intensity Interval Training (HIIT)
→
PracticesMassageCertaintyLowSourceRCTTrivial effectconflicting findings5 other sources
A pooled analysis whose designs were not recorded found better lumbar posterior extension motion with tuina combined with traction; the result was exploratory and based on two studies. Other findings varied: a trial reported increased flexibility with longer massage sessions, while a pooled analysis of randomized trials found no significant effect on overall muscle stiffness.
How big is the effect
Trivial effectReal in studies, but too small for most people to notice.
Who was studied
People with a condition
Study result
the experimental group, which received tuina combined with traction, had significantly better lumbar posterior extension motion scores (OR = 6.51, 95% CI: 3.57–9.46, p < 0.0001) [exploratory, based on two studies]
Open Massage
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PracticesStrength TrainingCertaintyLowSourceRCTSmall effectconflicting findings4 other sources
Pooled analyses found improved flexibility, including improved range-of-motion flexion in an analysis of 419 people. Findings are mixed: one review reported improvements in shoulder and low-waist flexibility in one study, while another found no statistically significant changes in either domain.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Osteoarthritis
Study result
The point estimate of the ES from the 36 studies included was g = 0.6325 ± 0.0797, with 95% confidence intervals: 0.4762–0.7888, and a p value <0.0001.
Open Strength Training
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PracticesTai ChiCertaintyLowSourceClinical10 other sources
Two 2025 trials found better movement or flexibility measures with Tai Chi compared with their control groups; in a separate 2024 trial, sit-and-reach scores increased by 3.11 cm and 4.52 cm in the Tai Chi groups. A 2025 trial also found that a 0.74 cm increase in one group did not produce a significant time-by-group difference.
Who was studied
People with a condition
Back Pain
Stroke
Study result
In the remaining eight directions of motion, there were statistically significant differences between the BWS-TCY group and the CRT group, with the BWS-TCY group showing greater improvement.
Open Tai Chi
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PracticesSwedish (Classic) MassageCertaintyLowSourceClinical7 other sources
A randomized trial involving 34 people reported a 12% increase in BSSR by the 5th and 10th day, with increases in both legs. Another trial observed greater spinal segmental mobility in all patients, but significant changes only in one group.
Who was studied
Healthy people and patients
Back Pain
Surgery Post
Study result
highly significant (p ≤ 0.001) increase on 5th and 10th day in BSSR (4%-21% ↑) for both legs
Open Swedish (Classic) Massage
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PracticesBrisk WalkingCertaintyLowSourceClinical4 other sources
A 2023 trial found the sit-and-reach score improved by 5.6 cm after 12 weeks of exercise. A 2020 quasi-experimental study reported a 14% increase in flexibility.
Who was studied
Healthy people
Menopause
Study result
12-week exercise improved (p < 0.05) the sit and reach test (within-group mean difference: +5.6 cm; Hedges' g = 0.77)
Open Brisk Walking
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PracticesCupping TherapyCertaintyLowSourceClinical5 other sources
A trial of 30 people found greater improvements in flexion and lateral flexion in the dry-cupping group. Another trial reported an effect on ankle range of motion, though the finding does not give the size of that change.
Who was studied
Healthy people and patients
Back Pain
Study result
Table 1 Comparisons of ankle range of motion in Groups A and B in the pre and post test, showing a significant effect with a value 0.04 S
Open Cupping Therapy
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PracticesIndoor RowingCertaintyLowSourceClinical4 other sources
One 2013 randomized trial of 14 participants found greater hip range of motion in the two trials using a more forward-leaning position than in the upright position. A 2015 quasi-experimental study of 20 participants also found increases in back strength and trunk flexion after training.
Who was studied
Healthy people and patients
Study result
Hip angle ROM was significantly higher during the two trials of greater LB position in comparison to the upright position (p<0.05).
Open Indoor Rowing
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PracticesIce Bath / Cold PlungeCertaintyLowSourceClinicalconflicting findings8 other sources
In an RCT involving 18 people, straight-leg-raise results were more favorable in the cold-water immersion group from the second to fifth day after eccentric contraction testing; on the second day, results were 86.3% ± 1.1% versus 78.8% ± 1.1%. A separate RCT involving 50 people found no significant differences between groups for other outcomes.
Who was studied
Healthy people
Study result
the SLR results of the CWI group on the second day to the fifth day after the eccentric contraction test were significantly more favorable than those of the CG (p < 0.05); the SLR results of the CWI group and CG on the second day were 86.3% ± 1.1% and 78.8% ± 1.1% (p < 0.014)
Open Ice Bath / Cold Plunge
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PracticesLatin Dance FitnessCertaintyLowSourceClinical2 other sources
A 2020 trial of 98 healthy participants measured shoulder–neck mobility, reporting ET = 1.757 ± 0.44 and CnT = 2.123 ± 0.47.
Who was studied
Healthy people
Study result
shoulder–neck mobility: ET = 1.757 ± 0.44, p < 0.001, CnT = 2.123 ± 0.47, p < 0.001
Open Latin Dance Fitness
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PracticesCalisthenicsCertaintyLowSourceClinical2 other sources
A quasi-experimental study in 42 people with rheumatoid arthritis found knee extension range of motion improved by 1.2 degrees.
Who was studied
People with a condition
Rheumatoid Arthritis
Study result
Knee extension ROM improved from -2.4 ± 3.7° to -1.2 ± 3.8° (P=0.049).
Open Calisthenics
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PracticesHot BathCertaintyLowSourceClinical2 other sources
A randomized trial in 17 healthy participants found that hot-water immersion at 39 and 42 increased knee range of motion and peak knee angular acceleration during the concentric phase of jumps (p < 0.05).
Who was studied
Healthy people
Study result
HWI_39 and HWI_42 increased knee range of motion and peak knee angular acceleration in the concentric phase during jumps (p < 0.05).
Open Hot Bath
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PracticesAnusara YogaCertaintyLowSourceAnecdotal2 other sources
Yoga uses repeated active and passive mobility work, which is described as improving range of motion and flexibility. Some people also report this effect, but reports do not establish that yoga caused it.
Study result
Yoga reliably improves range of motion and flexibility through repeated active and passive mobility work.
Open Anusara Yoga
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PracticesYin YogaCertaintyLowSourceAnecdotal2 other sources
Expert knowledge describes Yin Yoga as improving passive flexibility in the pelvis and lower spine through prolonged static stretching of deep connective tissues. People mentioned this effect in community reports, which are personal reports rather than clinical findings.
Study result
Yin Yoga improves passive flexibility, pelvis, and lower spine, due to prolonged static stretching of deep connective tissues.
Open Yin Yoga
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PracticesInfrared SaunaCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 2 of 233 Reddit reports discussing it.
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PracticesYoga NidraCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 2 of 298 Reddit reports discussing it.
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PracticesHeating Pads / Warm CompressesCertaintyLowSourceTheoretical1 other source
Expert knowledge describes heat therapy as improving tissue extensibility and joint range of motion, but human evidence is not listed.
Study result
Heat therapy improves tissue extensibility and joint range of motion.
Open Heating Pads / Warm Compresses
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PracticesMeditationCertaintyLowSourceTheoretical1 other source
Meditation may indirectly support flexibility through reduced muscle tension and increased body awareness, though not a direct physical intervention.
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Very low probability(1)

PracticesTabata TrainingCertaintyVery lowSourceClinical1 other source
No human study findings establish that Tabata Training improves flexibility.
Who was studied
Healthy people
Open Tabata Training
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Practices compared

Practices with at least one trial of their own for this goal. Ranked by how sure the evidence is, then effect size.Top 10 of 30

Practice	How sure	Effect size	Own trials	What worked in trials
Qigong	CertaintyMediumSourceRCT	Large effect	9 trials or pooled analyses	45–60 min · 2–3.2×/week · 12 weeks
Cardio	CertaintyMediumSourceRCT	Large effect	2 trials or pooled analyses
Hatha Yoga	CertaintyMediumSourceClinical	Moderate effect	15 trials or pooled analyses	40–60 min · 2–3×/week · 8–12 weeks
Pilates	CertaintyMediumSourceRCT	Small effect	30 trials or pooled analyses	15–60 min · 2–2.8×/week · 3–12 weeks
Gardening Therapy	CertaintyMediumSourceRCT	Small effect	2 trials or pooled analyses
Foam Rolling	CertaintyMediumSourceMeta-analysis	Trivial effect	62 trials or pooled analyses	~30 s–5 min · 1–3×/week · 4–7 weeks
TENS / EMS Therapy	CertaintyMediumSourceRCT		7 trials or pooled analyses	30 min · 2–4.5×/week · 0.6–4 weeks
Yoga	CertaintyMediumSourceRCT		7 trials or pooled analyses	20–30 min · 1–3×/week · 4–8 weeks
Red Light Therapy (Photobiomodulation)	CertaintyMediumSourceRCT		5 trials or pooled analyses	8–10 min · 2–13 weeks
Jump Rope Training	CertaintyMediumSourceRCT		4 trials or pooled analyses	45–50 min · 3×/week · 8–12 weeks

What worked in trials: From the smallest to the typical amount in the trials that found this benefit. Not the most anyone did, not a target and not a limit.

How to read the evidence

Evidence tier — overall strength of the evidence for the whole compound

StrongWell established — backed by strong, consistent human research.
ModerateSome genuine support, but mostly from small or lower-quality studies. Promising, not proven.
PreliminaryEarly-stage evidence — a promising hypothesis, not an established effect yet.
LimitedVery limited evidence — treat this as a hypothesis, not proof.
InsufficientNot enough good evidence to draw conclusions yet.

Certainty — how sure we can be that the effect is real

Very highVery sure — strong, consistent evidence
HighFairly sure — consistent evidence from good studies
MediumModerately sure — new studies could change this
LowNot sure — little or mixed evidence
Very lowVery unsure — almost no usable evidence

Source — where the data comes from

Meta-analysisPooled analysis of many trials — the strongest evidence
RCTRandomized controlled trial — a strong human study design
ClinicalA human clinical study
Reference knowledgeFrom general health-science or pharmacology references, not a study of this exact claim
Animal researchStudied in animals, not humans
Community reportsAggregated user reports — anecdotal signal, not evidence
TheoreticalMechanism-based reasoning, not yet tested

Study grade — quality of each underlying study (A best, D weakest)

AHigh-quality — strong, consistent human trials
BGood — solid evidence with some limitations
CModerate — limited, small, or mixed-quality studies
DWeak — preliminary, indirect, or animal-only

Confidence — how strongly the sources back a finding

A 0–100 score from study quality and agreement

Most supplement evidence is graded C–D. Read it as preliminary signal, not proof.

Full write-up

What is it

This outcome refers to a change in movement capacity, not to a particular exercise or intervention. Activities such as Swimming, Hatha Yoga, Tai Chi, and Yoga have been studied in relation to flexibility improvement.

How interventions help

Flexibility findings cover both movement-based interventions and short-term responses measured after a specific challenge. Aquatic exercise, Hatha Yoga, Tai Chi, and Yoga were evaluated in human studies using measures such as sit-and-reach performance or spinal mobility. These approaches involve repeated movement, stretching, or mobility practice; Anusara Yoga is described as working through repeated active and passive mobility work. The reported outcomes therefore relate mainly to the body regions and movement tests used in each study, rather than establishing a single, universal change in flexibility.

The time course varies substantially. Maca Root was studied at 5000 mg/day (2500 mg twice daily) for 8 weeks, whereas Beetroot Extract was tested as a 70 mL single dose (400 mg nitrate), with the posttest 72 hours after descent. Ice Bath / Cold Plunge findings were observed from the second day to the fifth day after an eccentric contraction test, representing a short-term context rather than a continuous flexibility program. Anecdotal reports for some supplements mention onset in days or immediate effects, but these reports do not establish how consistently the effect occurs or whether it persists.

The human research spans healthy participants, people with clinical conditions, and mixed or unspecified health status. This means an observed change in one setting may not apply equally to people with different health conditions, baseline mobility, or training routines. Several findings concern flexibility after a defined intervention period or test, so they should not be read as evidence that the change continues after the intervention stops.

Choosing guidance

For a practical choice, distinguish between movement-based approaches and supplements. Yoga, Tai Chi, and Swimming are supported by human studies, but the people studied were not identical: some research involved mixed populations, while Tai Chi was studied in people with a clinical condition. This means results may not transfer equally to every reader. Swimming is also the main option here where findings do not fully agree, so expectations should remain measured.

Yoga-based options are most suitable for people willing to practice repeated mobility work rather than seek a one-time intervention. The specific styles differ in how directly they have been studied: some have clinical evidence, while others rely more on theoretical or reference-based support. Ice Bath / Cold Plunge was evaluated around recovery after an exercise challenge, so it may be more relevant when flexibility changes are connected with that context than as a general flexibility program.

The supplement evidence varies in timing and commitment. Beetroot Extract was tested as a single-dose approach, whereas Maca Root was examined with daily use over multiple weeks. These designs cannot establish that a faster-appearing result is more durable than a slower one. Some other entries describe immediate or days-level onset, but those impressions are anecdotal rather than human trial evidence.

For the clearest basis for comparison, favor an option whose study population resembles the intended user and whose time frame matches the goal. The anecdotal entries may appeal to someone exploring personal reports, but they do not provide the same kind of human evidence as the exercise studies or the clinical trials of Beetroot Extract and Maca Root.