To make flexibility training part of your fitness life you need a plan. Here are some ideas for ways to integrate motion training into your routine.

Set Flexibility Goals: Humans love to set and attain goals; from running a 5K to world domination, there is nothing like a clear and present challenge to get our engines revving. The good o’ sit and reach is a good place to start and there are many other positions that can be measured and then improved upon. To make it more fun try and get a group together for the assessment and agree to reunite in two months to measure your progress. If you are cooperative you can encourage each other and celebrate each other’s gains. If you’re more like me, and the pack of blood thirsty jackals I call friends, your competitive spirit and trash talking can motivate you to unheard of levels of limbosity. Change it up: Periodization, a guiding principal of fitness, recognizes that the body and mind require varied stimulation for continued improvement. If you have been doing the same stretches since you sat on a number in high school it is time to try something new. Take a yoga class or pick up a book on stretching for some fresh ideas. Yoga positions can be particularly effective for the time crunched as poses often stretch multiple body parts (while old athletic stretches tend to focus on a singular body part). Periodization also gives each time block a focus, such as power or endurance. Focusing on opening up a particular body part is helpful in developing a progressive and challenging flexibility plan. For example, work on the shoulder girdle for a month (while maintaining mobility in other areas with basic stretches). The focus strategy will allow you to see improvements more quickly and battle the perception that stretching is something you must do endlessly without any tangible results.Take a stretching vacation: There is no law that says you must stretch in the designated area of your gym. Most moves can be done anywhere and without any special equipment. Some of my favorite flexibility enhancing locations included the sauna, hot tub, shower and the spot right in front of my TV. Though it is great to stretch immediately after a workout because your muscles are warm, don’t limit yourself to just this window as after workout flexibly sessions can be easily skipped. Stretching, unlike many other types of exercise, can be done anywhere, anytime. I stretch my hips while waiting in line and my calves on the curb while waiting for the train. I stretch my wrists and neck while on my headset at work. I’m doing ankle circles with my crossed leg as I type this. Take a minute to think about where you can fit flexibility into your day. Phone a friend: It has been proven time and time again that people who join together in partnerships or groups are more likely to workout then those who hit it solo. Find someone you like to do motion training with and you are much more likely to do it consistently. Unless you’re in a yoga class or quiet area there is no reason why flexibility training can’t be a social activity so chat it up if you’re the chatty type. Partner stretching is also a great way to improve your flexibility. Get a trainer or book to learn how.