Definition
Flexibility is the ability of a joint to move through its whole range of motion.
Flexibility is a highly adaptable physical fitness component. It increases in response to a regular program of stretching exercises and decreases with inactivity.
Flexibility is extremely important for general fitness and wellness. The smooth and easy performance of everyday and recreational activities is impossible if flexibility is poor. Lack of flexibility in one or more joints can increase your susceptibility to injury and can be the major cause of some chronic pain conditions.
Technique
Warm up. Muscles need to be warm to stretch properly so warm up before any stretching exercises. Stretching can be done after cardio-respiratory endurance exercise or after muscular strength and endurance exercise.
Static stretching - In static stretching each muscle is gradually stretched and the stretch is held for 10 - 30 seconds. The key to this technique is to stretch the muscles and joints to the point where a pull is felt, but not to the point of pain.
Frequency
A minimum of 2-3 days a week.
Stretch each of these muscle groups:
Quadriceps
Hamstring
Glutes
Calf
Chest
Back
Biceps
Triceps
Shoulders
Lower back
Abdominals
