To improve your flexibility you must stretch major muscle groups on a daily basis. The stretch needs to be sustained for approx 30 secs without bouncing so that the muscle fibers are given enough time to adapt to the new length of the muscle. Major muscle groups get tight with poor posture, repetitive actions and lifestyle habits eg. sitting at computers. Common muscles that require stretching are hamstrings, quadriceps, calves, upper trapezius and the triceps.
Yoga and Pilates are excellent ways to improve your flexibility.
If you are already doing a bit of stretching but your having problems making progress, or if you just want to take it up to the next level then stretching machines can really help. Here is a hub I wrote about them: http://www.hubpages.com/hub/stretching-machines
To improve flexibility you need to increase you movement vocabulary. That means learn to move and position your body in more than the existing few possibilities at your disposal. For example, if you want to stretch your hamstrings right now you don't even have to get off your chair. All you have to do is get another chair and place one leg (straight knee) on it. When it becomes uncomfortable, swap sides. More info on my series of hubs:
How to Become a Better mover.
When it comes to physical fitness, there are four primary areas of concern.... Most often neglected on this list is flexibility, but the short and long term benefits of flexibility training are astounding, and you don't ever need to set foot in a gym. Here's how to improve your stretch... read more
The key to improving flexibility is regular exercise, and not to try to stretch all your muscles at once. Here's a good example of how to break down your stretching for legs:
by topquark 6 years ago
How Do You Learn How To Do the Splits?I've been doing yoga and dance for years, but I still can't get into the splits. Are there any specific exercises for learning how to do the splits that I could try?
by Kiz 7 years ago
How to gain flexibility as a runner
by whitesufer 7 years ago
How do you stretch without pain?Like when my gym teacher tell me to Touch for my toes and I reach down and I am suppose to hold it for 30secs but I can't because it hurts when I get a few cm. past my knees... is there a way I can pratice it so there no pain or is that a life thing? You know that...
by miss1magination 6 years ago
Does stretching exercises need to be done with a workout?I like to stretch to strengthen my back, shoulders and legs but sometimes I don't warm up first is this ok? or should I do some cardio to warm up first to prevent injuries.
by Derrick Bennett 4 years ago
How to prevent stretch marks caused by working out?
by daisyjae 3 years ago
What is the best way to get really flexible?Is it to hold stretches for a shorter time and repeat often? Or to hold for longer time? Or a combination of both? Any tips are appreciated!!
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