How To Improve Your Flexibility & Range Of Motion
We all know that exercising and keeping active is important, but what about flexibility?
While many of us are familiar with cardio and weight training, mobility and flexibility often get overlooked - and despite what you may have heard, they aren’t just for gymnasts and yogis.
Agreed, mobility is not as ‘attractive’ as hip thrusts or chest presses - but then again, neither is hobbling around due to a decreased range of movement and achy joints. We’re calling it - healthy joints over a six pack any day.
So, if you’re wondering how to improve your range of motion, so you can keep checking in at the gym and smashing your workouts, here’s what you need to know.
ADD STRETCHING TO YOUR ROUTINE
If stretching isn’t already part of your workout routine, then it definitely should be. But the real question isn’t whether you should be doing it, it’s when you should be doing it.
Well, it all comes down to what you want to achieve. If you stretch before exercise, it can weaken muscles in the immediate future, but increase your range of motion. If you’re really looking to up the ante in terms of your flexibility during your next workout, then stretch beforehand.
If you want to increase your flexibility overall, not just for the next hour or less, it can be more rewarding to stretch once you’ve warmed up. Stretching once your muscles are warm and ‘flexible’ can be more effective at increasing your power and speed and helping to prevent injury.
Whatever you decide, stretching for 10 minutes a day is a must.
INCORPORATE STATIC & DYNAMIC STRETCHING
There’s a whole list of different types of stretching, but the two main types you want to focus on and get to grips with are dynamic and static.
Static stretching is what most people tend to think of when they think of stretching. It entails holding a position that goes just past your point of comfort for approximately 30 seconds and repeating it two to three times.
Meanwhile, as you’ve probably guessed, dynamic stretching involves moving and is typically performed prior to exercise. Done correctly, dynamic stretches warm up muscles and loosen joints.
You’ll reap the most rewards if you do a bit of dynamic stretching before your workout routine. Static stretches are best for lengthening your ligaments post-workout, when your muscles are warm.
TRY THESE SAFE & SIMPLE STRETCHES
STATIC:
STANDING QUAD STRETCH
- Stand tall while maintaining a straight posture. With your left hand, grab a wall or something sturdy for balance.
- With your right hand, grab your right foot and pull up your heel until it touches your bottom.
- Keeping your knees close together, push your hip forward, and you should feel the stretch in your quads.
- Hold this position for 30 seconds and repeat for the other side.
CROSS-BODY SHOULDER STRETCH
- Stand upright and extend one arm out in front to shoulder height.
- Grab the extended arm with your other arm and pull it toward your chest, while keeping the extended arm straight, until you feel the stretch in your shoulder.
- Hold for 30 seconds and repeat for the other arm.
DYNAMIC:
SPINAL ROTATIONS
- Stand with your feet shoulder-width apart and bring your arms out to the side at shoulder height.
- Keep your torso still and slowly start to rotate your body back and forth from right to left.
- Repeat five to 10 times.
DYNAMIC SIDE LUNGE
- Stand in a wide-stance with your toes slightly pointing out.
- Sink into a side lunge and keep your right knee behind your toe, activating your glutes at the bottom of the movement.
- Push through your right heel to raise your right knee.
- Hold this for 30 seconds and repeat on the other side.
THE BENEFITS OF STRETCHING
Research has shown that stretching regularly can help improve flexibility and, as a result, the range of motion of your joints.
Increasing your flexibility can help to:
- Improve your performance in physical activities;
- Decrease your risk of injuries;
- Increase muscle blood flow;
- Enable your muscles to work most effectively;
- Improve your ability to do daily activities;
- Improve posture and balance;
- Stave off arthritis and other chronic issues.
WHAT ELSE CAN I DO TO INCREASE FLEXIBILITY AND RANGE OF MOVEMENT?
Don’t let tight muscles and achy joints impact your sessions, girls. Setting aside five or 10 minutes after each workout is a great way to implement stretching and improve your range of motion in general.
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Beginners guide to starting a running routine this year
Whether you're looking for a new fitness challenge, gearing up for a 10k run, or simply aiming to get in shape - your running journey starts here!
Running is one of the most accessible ways to get fit, relieve stress, and boost mental health but it can also be intimidating if you’re just starting out. We’ve put together a simple guide to help you get moving safely and confidently this year.
1. Set Realistic Goals
Starting with a goal can make all the difference. Begin with something achievable, like running a specific distance or time, or simply going for three short runs a week. Avoid setting high expectations right away; this will help you stay motivated without the pressure.
2. Start Slowly
A common mistake beginners make is diving in too fast. Start with a mix of walking and running, such as the “run-walk” method. Try alternating a few minutes of running with a minute of walking, gradually increasing the running intervals each week.
3. Invest in Essential Gear
A quality pair of running shoes that matches your foot type and supports your stride can greatly reduce injury risk and enhance comfort. Moisture-wicking clothing will keep you dry, especially if you're running in various weather conditions. Adding a reliable set of headphones for music and a running vest can boost motivation and keep essentials within reach on your runs.
4. Warm Up and Cool Down
Warming up prepares your muscles for the workout and can improve your performance. Start with a 5-minute brisk walk or dynamic stretches. After running, spend a few minutes cooling down with gentle stretching to help prevent stiffness and soreness.
5. Track Your Progress
Using a journal, app, or smartwatch to track your runs helps you see progress over time and keeps you motivated. Start with a baseline run, and gradually push your limits by small increments each week. Seeing improvements, no matter how small, can give you a huge confidence boost.
6. Listen to Your Body
It’s normal to feel some discomfort as you start running, but pain is a red flag. If you feel sharp or persistent pain, take a rest day and allow yourself to recover. Proper rest is crucial for building endurance and strength over time.
7. Stay Consistent
Consistency is key in building a running routine. Aim for small, steady improvements each week rather than big jumps. Finding a running buddy, joining a local park run, or having an upbeat playlist can help you stay motivated on those days when getting out the door feels tough.
8. Celebrate Milestones
Whether it’s your first mile or first week without skipping a session, take time to celebrate! Acknowledging your achievements, no matter how small, can help keep you excited about your progress.
Starting a running routine can be a life-changing decision that builds not just physical fitness but also mental resilience. So, lace up, stay positive, and enjoy the journey—your goals are just a run away!
Shop AYBL for the latest activewear to keep you motivated in achieving your fitness goals this year!
Top Activewear pieces to achieve your goals this year
It’s the new year and you’re ready to crush your gym goals and reach new PB’s, which means it’s time to invest in some new activewear pieces and you're in luck! We've got an endless supply of activewear pieces to make you look good and feel good when crushing the gym. This is the year you to be the best version of yourself so let's get it!
Adapt
Our newest collection has just launched and is ready and waiting for you to crush your goals! Adapt will have you looking fierce, feeling unstoppable in the gym. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
The best part about this collection is that it offers versatility with the Sports Bra which can be worn in 4 different ways so you can style it however you wish!
Launched in 6 colours: Black, Slate, Green, Brown, Pink and Iris Blue and available in the below styles:
- Seamless Sports bra (worn 4 ways)
- Seamless Zip Jacket
- Seamless Crop top
- Seamless Shorts
- Seamless Leggings
So flex your style, adapt to your strength, and crush your goals with our latest Adapt collection. Shop here.
Empower
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in many styles such as Leggings, Shorts, Sports Bra, Crop top, Long Sleeve crop top and available in 26 colours you’ll be spoilt for choice!
So push your limits and look your best in our Empower Collection. Shop here.
Balance V3
Balance V3 is another one of our bestsellers and not to mention - a workout wardrobe essential! It supports you from daily workouts to PB achievements. With contour detailing, flattering v neckline shaping, and bold colours, it's a collection worth exploring.
Available in Shorts, Leggings, Sports Bra, Strappy Sports Bra, Zip Jacket & Crop Top and in 26 different colours - this collection is perfected for your performance to help smash your goals. Shop Balance V3 here.
Essential Bras
These are a must-have for any workout wardrobe, and we've got a range of flattering styles and colours to suit any leggings or shorts. Whether you prefer a classic racerback or something with a little more support, our essential bras are perfect for an effortless range of movements.
Shop Essential Bras here
So there you have it, outfits with your name on - ready for you to crush your goals this year! Remember, the right activewear not only enhances your performance but also motivates you to show up and give your best every day. If you're looking for even more collections or accessories to style with, head over to our website.
AYBL Now Available in JD Sports
WE’VE GOT BIG NEWS! 👀
We’re thrilled to announce that AYBL is now available in JD Sports stores across the UK, Scotland & Ireland!
You can now shop AYBL in real life at selected JD stores across the UK, Scotland, and Ireland. Discover our latest releases alongside your favourite best-sellers, all designed to fit your active lifestyle. Here’s everything you need to know about our in-store collections:
What are some of the store locations?
What items can you shop in-store?
Empower Collection
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in selected styles:
- Sports bra
- Full Zip Jacket
- Leggings
- Shorts
Adapt Collection
Get your hands on our newest collection launched this month! Adapt will have you looking fierce, feeling unstoppable, and help you smash your gym goals. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
Available in selected styles:
- Sports Bra
- Zip Jacket
- Leggings
Varsity Collection
Varsity, our trendiest loungewear collection yet. With a cool and playful edge, each piece is designed for comfort and effortless style. Varsity is the ultimate upgrade to your off-duty essentials. Made to wear as a pump cover or as a lounging set, it's everyone's go-to fit.
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
Not only have we launched in-store, but you can also shop AYBL online at JD Sports! Whether you prefer the ease of browsing from home or a fun shopping trip with the girls, JD is here to enhance your shopping experience with us like never before!
One collection that deserves your attention is the Sports Club Collection. Made for ultimate comfort, it features soft fleece-lined sweat fabric and an oversized fit, making it perfect to layer over your activewear for the gym or wear as a cozy lounging set. It’s the go-to fit everyone’s loving!
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
This is just the beginning—we can’t wait to see you shop AYBL IRL! Visit your nearest JD store to explore our AYBL fits’, and don’t forget to share your experience on socials by tagging us. See you there! Shop the full range of AYBL online at JD or visit us in-store to discover your favourites today!