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How to Get Flexible

If stiff muscles are holding you back, this guide will help loosen things up and improve your athletic ability in a flash.


  • : Always consult a physician before attempting to do any exercise or exercise plan.
  • Step 1: Set up a schedule Set up a stretching routine to perform three to four times a week supplemented by additional time twice a day to work on your flexibility. Search online for ideas to get started.
  • TIP: Look for a 20 to 25 percent improvement in flexibility before genetics start to slow your progress.
  • Step 2: Avoid bouncing Avoid bouncing as you stretch, and stay balanced by stretching muscle pairs, such as quadriceps or hamstrings, at the same time.
  • Step 3: Talk to a trainer Ask a trainer at your gym to help you develop a stretching plan that is within your ability and that doesn't tax your body or stress your joints.
  • Step 4: Try dynamic stretch Do some dynamic stretching that actively engages your muscles, ligaments, and tendons with a specific set of movements instead of simple static stretches.
  • TIP: Dynamic stretches are best before a workout. They use more energy, but get the blood flowing to more parts of the body.
  • Step 5: Stay consistent Stay consistent and dedicated to your plan. You may not see results overnight, but, after a few months, you'll experience less pain and more agility in sports, dancing, and everyday tasks.
  • FACT: A 2007 study found that 16.5 million Americans practice yoga.

You Will Need

  • Schedule
  • Internet access
  • Balance
  • Trainer
  • Dynamic stretching
  • Consistency

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