Flexibility Challenges: From Beginner to Advanced

{HABIT: Strength & Flex}
Month: 8 / Week: 2

StretchFlexibility is one of those things some people get right away while for others, it takes consistent work. I’m one of those who has to work on flexibility. And flexibility challenges are my favorite way to do it. It makes it less daunting and pushes me to do better.

I have pretty significant scoliosis, 2 curves in fact, so my spine is shaped like an S. I had to wear a back brace for a few years and during that time I neglected to do any stretching. Needless to say, it resulted in me having the least flexible hamstrings ever. I can only touch my toes if I work on it every. single. day. So you can bet I’ll be doing this challenge with you.

Below you’ll find flexibility challenges I’ve personally created and done myself.* I focused on these 3 stretches for different reasons:

  • Toe touches: probably the most common flexibility measure
  • Backbend: I wanted a challenge.
  • Splits: They’re just so beautiful. So why not?

Feel free to do these or find your own. I have a whole collection of fitness challenges on my Pinterest board


  • Start: sitting or standing, reach for your toes as far as you can while keeping your legs straight
  • Time: hold for 1 minute
  • Finish: repeat daily until you finally reach your toes.


  • Make it a Habit: incorporate it into your warm up routine pre-workout  or start your day with a 30 second toe touch
  • Challenge: once you’ve successfully touched your toes, pull your body in more until your nose touches your knee (I’m still working on this one!)


  • Start: sitting or standing, reach your arms straight back into backbend position and push up (if sitting) or reach for a platform (maybe initially a wall, then a table, then the floor). A backbend from standing is more difficult so only do what you can do!
  • Time: hold for 30 seconds to 1 minute
  • Finish: repeat daily until you finally complete a backbend


  • Make it a Habit: incorporate it into your meditation or your post-workout cool down
  • Challenge: once you’ve successfully done a backbend, lift one foot up and raise it as high as you can


  • Start: sit or stand in split position and stretch as far as you comfortably can
  • Time: hold for 1 minute. Add 15 seconds each day until you reach 3 minutes.
  • Finish: repeat daily until you finally come to a full split


  • Make it a Habit: incorporate it into a bedtime stretching routine
  • Challenge: take it off the ground– do a hand stand, jump splits, or use yoga swings in an aerial yoga class to do weightless split
What flexibility challenge do you want to do? What have you tried before? Comment below!
CHALLENGE: Start a flexibility challenge. Try one of the challenges listed here or find one you like. Pick a time of the day you know you’ll do it. Maybe that’s first thing in the morning, right after your workout, or to wind down before bed. Commit to one challenge for 5-10 minutes a day.
NEW to the healthy habits challenge ? Start here.
*Disclaimer: I am not a certified personal trainer. This information has been provided for your educational and entertainment value. Opinions expressed here are my own as a result of my education, background, and experience. Please consult with your healthcare provider or fitness professional before beginning any exercise routine. Read more…

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