How to Get Flexibility Back Fast

Whether you are trying to regain flexibility after an injury or after a long gap in flexibility training, static stretching helps you regain flexibility quickly. Static stretching implies the use of extending the muscle to its maximum range and holding that position in order to stretch out the muscle fibers. After stretching this way every day for two weeks, you will start to see increases in flexibility and range of motion.

Things You'll Need

• Loose-fitting clothing
• Rubber-soled athletic footwear

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Instructions

• 1

  Wear loose-fitting clothing and athletic footwear. Determine which muscles you want to stretch. Figure out how and in which direction those muscles contract and expand. Practice stretching out each muscle, using your arms and hands to gently pull and hold the muscle to full extension. Note the proper movement for your regimen.

• 2

  Start your stretching regimen. Make time to stretch each muscle every day for two minutes. Gently pull and hold the desired muscle slightly past its maximum range using either your hands or a stationary object, such as a chair or a wall. You should feel a slight burn in the muscle. Hold this position for 10 seconds. Repeat this exercise four times. Repeat for all muscles.

• 3

  Extend your stretches to accommodate increasing flexibility as your workout progresses.