FlexTips – Flexibility & Stretching Notes

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Flexibility Exercises

FlexTips – Flexiblity & Stretching Notes:

These exercises are simple enough to do anywhere, anytime. They will keep you limber and alleviate some minor aches and pains associated with long periods of desk work.

If you have been inactive for a while (I don’t mean the normal day-to-day activities associated with errands on the weekend) and you begin adding some flexibility exercises, I think you’ll be amazed at how you’ll progress within a month. Give it a try.

Myth: Stretching is associated with warm-up.

Fact:  You need to warm-up before you begin stretching to avoid damaging your muscles.

Pick a few exercises to do each week. 2-3 months into your routine pick new exercises. Mixing it up not only keeps it a little more interesting but helps you progress as your body becomes more efficient at performing each exercise. Changing exercises will keep you from hitting a ‘plateau’ – which is where you feel that you are making minor gains for your efforts. Remember, the key is staying motivated enough to make this a part of your lifestyle.

On This Page:

How to Improve Your Flexibility

Stretching, or flexibility, exercises are an important part of your physical activity routine. They give you more freedom of movement for your everyday activities.

Stretching exercises can improve your flexibility but will not improve your endurance or strength so be sure you fit all four (4) types of exercises into your week.

How Much, How Often

Slowly stretch into the desired position, as far as possible without pain, and hold the stretch for 10 to 30 seconds. Relax, breathe, then repeat, tying to stretch farther.

Do each exercise 3 to 5 times at each session.


Challenge yourself as you progress. For example, as you become more flexible, try reaching farther, but not so far that it hurts. Keep track of your flexibility exercises.

Modify as You Progress
Over time your body will become more efficient at performing an exercise. Because of this, you’ll want to choose new exercises to increase your benefits.

Safety Tips

  • Talk with your doctor if you are unsure about a particular exercise. For example, if you’ve had hip or back surgery, talk with your doctor before doing lower-body exercises.
  • Always warm up before doing stretch exercises.
  • Stretch after endurance or strength exercises.
  • If you only doing stretching exercises, warm up with a few minutes of easy walking first. Stretching your muscles before they are warmed up may result in injury.
  • Breathe normally while holding a stretch.
  • Stretching may feel slightly uncomfortable as you might feel a mild pull – that is perfectly normal. If you feel a sharp or stabbing pain or joint pain you are stretching too far. If you feel pain while stretching or the next day, reduce the stretch so that it doesn’t hurt.
  • Never “bounce” into a stretch. Make slow, steady movements. Jerking into position can cause muscles to tighten and can cause injury.
  • Avoid “locking” your joints. Straighten your arms and legs when you stretch them, but don’t hold them tightly into a straight position. Your joints should always be slightly bent while stretching.

Informative Books & Equipment to Help You Improve

Check out our Exercise Essentials Shop page for more to choose from. Want to see something else? Leave us a comment below or use our Contact Page.

Check out these books and equipment on Amazon to help you become a more flexible you !

51Kz4TKHpwL__SL110_Genius of Stretching
100 Essential Stretching Exercises
Illustrated Stretch Guide
Relax into your Stretch
5185ZiXz-+L__SL110_Pilates Stretching Belt 51kcZfhB96L__SL110_
Office Stretches

Foam Roller

Stretch Out Strap with Poster

3 Pack Resistance Bands

Therapist’s Choice Stretch Strap
Fitness Stretch Strap w/DVD
61rNfGTICmL__SL110_Foam Puzzle Exercise Mats
3 Exercise Bands with Door Anchor
31jmbN5fCVL__SL110_Short Foam Roller 41rgJK5YmfL__SL110_ Gaiam Restore Back Stretch & Relax
Top 100 Best Stretches of all Time
Puzzle Exercise Mat

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