Actual Stretches to Get More Flexible

Many stretches that you find in magazines and textbooks teach you how to stretch certain muscles groups. However, this method alone is not sufficient to get you more flexible. Physical therapist Chris Frederick, co-author of "Stretch to Win," explains that full-body stretches that stretch multiple body parts in different directions and range of motion elicits better flexibility than isolating your muscles. This allows your body to move better and reduce your risk of injury.

  1. Types of Stretching

    • There are two types of stretches you can perform to improve total-body flexibility, which are static and dynamic flexibility. Static flexibility is stretching a position for a period of time. This reduces neural stimulation to the body part, promoting relaxation and alleviating muscle tension, says Coach Vern Gambetta, author of "Athletic Development." Static flexibility should be done after a workout. Dynamic flexibility is moving your joints and muscles repetitively to increase their range of motion. This stimulates your nervous system and prepares you for the upcoming activity. You should use this method before a workout.

    90/90 Bretzel Stretch

    • This dynamic stretch determines if one side of your body is more flexible than the other side. It emphasizes on your thoracic and shoulder girdle rotation and hip stability. Lay on your right side of your body so that your left shoulder is directly on above your right shoulder. Position your pelvis so that your left side is above the right. Bring your left knee up near your belly and put it on the ground with your knee bent. Press your right hand on top of the knee and keep your head off the ground. Bend your left leg behind so you can grab the top of your left foot. You should feel a stretch in your left thigh. Take a deep breath and exhale slowly as you rotate your torso to your left, keeping your left knee on the ground and the stretch in your left thigh. Bring your left shoulder lower to the ground without moving your pelvis. Inhale deep and exhale slowly three more times. With each exhalation, rotate a little more and lower your left shoulder to the ground. Perform two sets of this stretch on each side of your body.

    Active Wall Tabletop Stretch

    • This exercise stretches all the muscles and connective tissues from your upper back and down the back of your legs. Place your hands on a wall about shoulder-width apart, and stand with your legs in the same distance. Keep your arms and legs straight, and bend your body forward at your waist until your spine is parallel to the ground. You may slide your hand down slightly to adjust your arms' positions. Shift your weight to your heels, and hold this stretch for two deep breaths. Bring your body back up to the starting position. Perform two sets of 10 to 12 reps.

    Lunge and Twist

    • Place your right foot on a flat, elevated platform that is as high as your knee, such as a stack of aerobic steps or a table. Shift your weight to your right foot and keep your left foot flat on the ground and pointing forward. Tighten your left buttock and turn your torso to your right. Place your left forearm at the outer right knee with your palm facing to your right. Put your right arm out to your side. Hold this stretch for two deep breaths and rotate your torso back to the starting position. Repeat this movement for 10 reps on each side of your body.