How can I improve my flexibility?
361882
Well, I go to cheerleading every night. Now, one thing that helps me gain flexibility is streching. When you're streching try pushing yourself to the limit. Never go to point where is hurts like a mof0. A nice bit painful, soothing strech is great once daily. I personally strech right when I get up in the morning. Sit down, touch your toes, strech your wrists, roll your ankles, its all good.
713391
check out Active Isolated Stretching.  Works wonders!
57906
By stretching.  It's only one way to learn.  My daughter takes gymnastics.  All you do is try to go down as far as you can.  And do this every day.  After about a month, you'll be doing a perfect split. I gaurantee it.
971472
Understand that your muscles do have a limit; but that you can maximize your potential as you properly train, condition, and push yourself. \nFocus on building your calf muscles and quad muscles in your legs. These are the primary jumping muscles. \nStart small. When you choose a workout and get started, one of the most common problems is to overdo your first workout and you'll hardly be able to walk the next three days. Start small, and work your way up. It is much better in the long run. \nExercise during normal activities. You don't have to make a big deal of it. focus on using those muscles as much as possible during everyday life. Walk with a toe-heel style, instead of flat-footed. You'll notice a huge difference right away. \nDo exercises to improve jumping:\n\nMini hops: jump a little off the ground, over and over without hopping. Jump rope is great for this. \nSquats - these help to stretch and strengthen at the same time. \nCalf raises - these are a major work out. They don't seem too hard, but if done thoroughly, they can make you unable to walk for a few days. Start with just a few dozen, then as you feel capable, add more and more. It is not uncommon to do 200+ when you are in great shape. Do both feet at the same time to start, then as you are able, balance on one foot and do them with all your body weight for maximum effect. \nWalk or run on tip toes for 30 minutes. \nStand in 1 spot on tip toes for 5 minutes. \nStart stretching at least 3 times a week, working mostly on the hamstrings, quads, hip-flexors and glutes. Simply use a towel to stretch your given limb to its comfortable limit for 10 seconds, then from the same angle pull/contract against the stretch for 10 seconds, relax and go back into the stretch. You should be able to easily improve range of motion, as this type of stretch tricks the body into giving up more flexibility! Repeat this sequence again one more time at the improved range. Stretch only after your work-outs, as research indicates stretching before an event or work-out actually decreases power output. \nSuck in your stomach with a deep breath; try to imagine sucking into the spine. Hold this position for 20 seconds. repeat 4 more times. Do these 3-4 times a week to reap the performance rewards and the appearance of a slimmer waist, as the internal organs wont sag! This builds up the transverse abdominal wall. \nTry walking around on your heels without letting the ball of your foot touch the floor. This will help to strengthen the tibalis anterior (commonly referred to as dorsi-flexors). \nGet a small jogging trampoline; if not a makeshift ramp about 6ft. in length may do. Next you need a target that you jump at, like a basketball hoop. What you do is place the trampoline 1-2 strides away from the goal, run and make your last step before you plant to jump a stride off the tramp (note: you're not doing actual jumps off the mini tramp). This will overspeed your run just before the actual take-off, making your legs jump quicker as well! When done correctly, you will make a noticeably higher leap! This is what you will gain when you teach your muscles to move faster through the jump. \nLoad your body with some weight before jumping, like jumping with a medicine ball. What happens is that your body will recruit more motor units in the working muscles, allowing the work to seem much easier when you don't have the weight, because you are now using more of them! \nYou can also try the "unloading jump". Grab a pair of 10lb dumbbells (or any weight), hold them at waist level, quick step up to the rim to do a rim jump (counter movement jump); at the peak of crouch just before you would take off for the rim, drop the weights and blast off. The science behind this method is that when you load the eccentric contraction with more weight than the concentric (jump), you will be able to create more force. One set of 5-10 reps with this new drill will give instant as well as
16426
Being an in-flexible person myself, I completely understand this question.  Not only will flexibility allow you to perform the exercise correctly but in the long run, it will help prevent injuries.  \n\nKeep in mind, there's no 'exercise' program per se that is better at flexibility then another.\n\nMeaning, a particular bicep exercise is not going to make that muscle more flexible then another. \n\nAs you build muscle, it becomes less flexible because the muscle is being continually torn down and re-build.  Additionally, working out and building muscle naturally shortens the muscle in question.\n\nSo what can you do?\n\nSimple.\n\nEngage in a simple stretching routine AFTER your workout.\n\nThere's no evidence that stretching before or during your routine will prevent injury.\n\nBut there's evidence to support that stretching AFTER will help prevent injuries and it will generally increase your flexibility.\n\nA great program would be Yoga or Pilate's if you do have the time or interest in those type of programs.  But the flexibility offered there will be far beyond just keeping your full range of motion.\n\nRegardless of what exercise routine you choose to pursue, adding in a cool-down period that includes stretching after weights or cardio will help keep you flexible mobile.\n\nStretching is an exercise routine in itself that is best suited after a workout or an entire program like Yoga if that's something that interests you.\n\nPersonally, doing a stretch routine for general flexibility after I workout is perfect.  Helps keep me mobile and able to do exercises at other times and reduces the risk of injury because of limited motion.
443306
Focus your stretching on muscle groups the same way you target muscle groups in your workout.\nAlso, spend more time on cool down than warm up stretches.  They are more important.
1003168
Probably chair exercises.  Might see if you can find the TV show 'Sit and be fit' that comes on every day during the week...it is geared towards less straining exercises...good luck...
961058
I think it does. With stretching out before doing any physical activity you can improve your ability to play the sport. So, I guess in some ways flexibility can help, depends.\n:)
1154738
The easiest first step would be to see a chiropractor.  An adjustment can increase your range of motion, both for your neck and arms.
527615
A really great way to dramatically increase your ability to stretch is called PNF stretches.  It stands for proprioneuromuscular facilitation stretches.  I learned these in massage therapy school and they are awesome.  You can do most of them alone but some it's easier to have help with - you stretch as far as you can for a particular muscle, resist the stretch by trying to push up against yours or someone else's  hand, count to 10, then breathe in while stretching  further, just to pain point, hold 10 seconds, release a little, and continue the cycle for 3 stretches, each  time going a little further. Be sure to start with and end on a stretch. I love  these - I am VERY flexible and I stay that way with these.  Be careful though!  Don't hurt yourself.
856319
warm up with more stretches...
157743
There are no truly "double-jointed" people. Some people have tendons and ligaments that are not nearly as tight as others, and some have done enough stretching and bending to loosen their ligaments and tendons. The key is going slowly. Ligaments and tendons can separate, tear, and literally snap if you go too far too fast. Slow, smooth repeated motions that gradually extend your range of motion (like yoga) are probably best. You have some genetic limits that are related to how your own particular body is constructed. Someone else may have genetic limits that are greater or less than yours. You can however, in almost every case, improve your flexibility within the limits that your body type imposes.
806119
No that is great you wil become limber very quickly..\n\nWithin a week try to get down to 5 or six ten minute sessions because thats more than enough.\n\nJust remember this : Always stretch before and after excersize, with much greater emphasise put on after because its more important.\nJust as important to stretch well, before, though.\n\nNeck, back, legs, torso, ankles, toes.
516522
BEND YOUR KNEES SLIGHTLY.\n\nDO PRACTICE AGAIN & AGAIN.
200463
make sure your are properly hydrated.\n\nSometimes extra potassium can help (bananas).\n\nDepending on which leg muscle it is, would determine what kind of stretch.
682801
You can't; however, you can stregthen the surrounding muscles, allowing you to "hold it" for longer periods of time.\nIf you've ever flexed a muscle that seems to be right in the middle of your thigh, that's the muscle that controls all the organs in that area. Simply flexing it for 10-20 seconds whenever you get bored or whatever can will build it up over time, strengthen a variety of functions in that area. I heard about it for men, but muscles are the same in everyone, so it should work for anybody.
1156891
It seems like you're doing fine, just do your stretching slowly and don't force your stretches. Don't forget forward splits asides from your side splits. You won't be able to kick correctly if your hamstrings aren't as stretched as your other muscles. Also practice kicking at a height where you can kick straight out and work your way up from there but never at full power unless you're hitting something or you can really hurt yourself. If you're kicking straight out and THEN bending your knee, then that's fine although you will also have to learn to kick and hold it straight out without bending your knees. Learn them slow for form and fast for actual practice but once again, NOT AT FULL POWER.  Speed comes first and power comes later, after you've learned to pivot on the balls of your feet and manipulate your waist.  Another exercise is sitting on the floor with your legs as far apart as they can go and stretching forward, trying to touch your forehead to the floor and to each of your knees. Plus sitting on the floor with your feet together, legs straight, and touching your head to your thighs. Also, try putting your foot up on a platform or an adjustable height bar and practice stretching both forward and sideways, always keeping your leg straight. When stretching, NEVER BEND YOUR KNEES. I wish you progress and advancement in your study of the arts.