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Step 1
Warm up your muscles by walking, moving around at a low impact level. Focus on small movements that slowly get the muscles warmed and the heart beat up a little.
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Step 2
Begin strength training. According to author of Relax Into Stretch, Pavel Tsatsouline, building up your muscles will increase your flexibility because stronger muscles don't need to contract as hard as the weaker muscles when pressure is applied. The muscle will be more capable of relaxing into the stretch. So begin with a group of muscle strengthening exercises--like twenty push ups, sit ups and squats. Do these exercises twice daily. Increase the amount of repetitions over time as you build strength.
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Step 3
Decide what areas or muscles you would like to increase flexibility in and then stick to a daily stretching routine. To build flexibility, the muscle must be trained, and a routine is essential. Include dynamic stretches into your daily routine. This involves moving and twisting gently to stretch the muscles to their limit without jerking. This will help with warming up the muscles for a deeper stretch. After doing the still stretches, twist your body side to side. Swing your arms side to side across the floor, adding movement to the stretches.
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Step 4
Choose an area you want to increase in flexibility and slowly stretch those muscles, hold the stretch for approximately 30 seconds, then relax and repeat this process over. This is called Proprioceptive Neuromuscular Faciliation or PNF, and it is extremely effective for increasing flexibility in the muscles. You can touch your toes, bend your knees to stretch thighs and do forward bends to stretch calves.
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Step 5
Join a yoga class. Yoga will help you to both strengthen and stretch the muscles, increasing overall flexibility.
