How to Easily Improve Flexibility

Flexibility training involves a combination of stretching muscles and moving joints through their full range. Paradoxically, muscles can tighten after exercise or through long periods of inactivity. Joints can stiffen from injury or diseases such as arthritis. Combining static stretching and range-of-motion -- or dynamic -- stretching is the easiest and fastest way to maintain flexibility. Stretch the muscle just to the point of discomfort and hold it for at least 30 seconds or four slow breaths when static stretching. For dynamic movements, work through the full range of motion three or four times.

Lower Body

Step 1

Lie on your back and bring one bent knee in toward your chest. Lace your fingers behind your knee to pull it in a little further until you feel a stretch in your hips. With your foot flexed back toward your shin, try to completely straighten your leg. Hold the extension, then return to the starting position. Do this for each leg. If you can't fully extend your leg, stop at the point where you feel a slight discomfort in the hamstrings at the back of your thigh and try to extend a little more each time.

Step 2

Add ankle flexibility movements. On the next to last leg extension, point and flex your foot three or four times. On the last leg extension, circle your foot in one direction three or four times and then in the opposite direction for the same number of times. Make sure the movement is slow and goes through the full range.

Step 3

Lunge forward onto one leg so that your back leg is almost straight. Make sure that your forward knee does not overshoot your toes. Flex at the hips so that you can place your hands on the floor on either side of your bent leg. Alternate bending and straightening your back leg, feeling a stretch in your quadriceps on the bend and your hamstrings and calves on the straightening. For an added hamstring stretch, shift some of your weight onto your back leg and straighten your front leg while flexing your foot back toward your shin.

Upper Body

Step 1

Stand tall with your feet about hip-width apart and stretch your arms overhead. Clasp your hands together while pressing up so that you feel a stretch in your abs. Maintaining that position, twist your torso to one side, hold the stretch, then twist to the other side.

Step 2

Remain standing as in Step 1 but bring one arm down to your side so that your palm is against your outer thigh. Stretch the raised arm toward the opposite side while sliding your other hand down your outer thigh until you feel a stretch on the opposite side. You can do four stretches on one side or alternate sides. Make sure to bend directly to the side and not forward or back.

Step 3

Move your shoulders through all the ranges of motion, either together or individually. Start with your hands down at your sides and slowly raise your extended arms out to your sides and up over your head. Next, hold your arms straight out to your sides with your palms facing forward. Bring your palms together in front of you, return to the starting position and squeeze your shoulder blades together. Next, circle your extended arm forward three or four times and backward three or four times. Keep your arm as close into your body as possible for a full range of motion.

Step 4

Extend one arm overhead. Reach the other arm behind your head, grabbing the extended arm just below the elbow. Bend your arm and pull on it until you feel a stretch in the triceps. Combine this stretch with bending and straightening your arm to improve your elbow flexibility.

Step 5

Kneel on a mat with your knees directly under your hips and your hands placed so that your back is completely flat. Flex your spine like a cat while lifting your abs. Return to the starting position, which is a flat back. Don't let your back sag.