Flexibility, which is very important for preventing injury, is something that is gained with time. Even if you were once very flexible, you will gradually lose flexibility if you did not work on continuously maintaining it. For those with no flexibility, starting out slowly with simple stretches is the key. Do not stretch so far that you feel pain. Aim to stretch for a few minutes every day if you want to improve your flexibility.
Stretch your chest and arms. Stand with your feet together. Hold your hands together behind you. Push your shoulder blades toward each other. Roll your shoulders forward five times. Then roll your shoulder back five times.
Stretch your arms up into the air toward the ceiling. Bend your left elbow, bringing your left hand behind your head. Bend your right elbow, bringing your right hand to your left elbow. Push down on your left elbow slightly with your right hand. Hold for 30 seconds to stretch your arms and shoulders. Repeat for the right arm.
Loosen your ankles. Sit in a chair. Straighten your left leg and lift it off of the floor slightly. Draw a circle with your toes clockwise five times. Draw a circle with your toes counterclockwise five times. Repeat for the right ankle.
Sit up tall in a chair to release your neck. Move your head to the right side until you feel a stretch in your neck. Hold for 20 seconds. Move your head to the left side until you feel a stretch in your neck. Hold for 20 seconds.
Stretch your thighs and calves. Straddle the end of a bench with the front of your body facing the length of the bench. Put your right leg on top of the bench. Straighten your right leg and lean toward your right foot. Hold onto your right leg with your hands. Hold for 30 seconds. Point your toes toward you and hold for 30 seconds to stretch your calves. Repeat on the left leg.