Stretching to Improve Your Flexibility Before exercising, take about 5 minutes to warm-up. This greatly reduces the risk of injury to muscles and joints during exercises. Warming up gets your body ready for exercise by stimulating the flow of blood and oxygen to the heart. A basic warm-up should include gentle static stretches for the calves, Achilles tendons (above your heel,) quadriceps (front upper thighs,) hamstrings (back upper thighs,) gluteal muscles (behind) and torso (stomach and sides).  At the end of your work out, take few minutes to cool down and stretch out as well. Cooling down allows your heart rate to slow down gently.  The same stretching exercises performed after exercising help to alleviate any cramping or residual muscle soreness. Stretching after exercise is a great way to increase flexibility. Your muscles are warmed up and you will find that your muscles stretch easier and further than before exercise. Principles for stretching: 1. Warm up your muscles for 5 minutes before you stretch them 2. Stretch before and after your workout 3. Avoid bouncy movements that force the stretch 4. Stretch your whole body with a variety of slow, gentle movements 5. Stretch until you feel tension, not pain 6. Hold the stretch for 10 seconds, inhale, and as you exhale slowly, stretch deeper without bouncing for another 10 seconds 7. Repeat each stretch three or four times 8.  In general, you can warm up for an activity by performing it at a lower intensity. For instance, you can walk to warm up for brisk walking, or brisk walk to warm up for a jog. Here are a few stretches that are excellent for warming up or cooling down. Be sure to consult with your doctor if you have back problems, high blood pressure, or any other conditions that could be affected by stretching. Daily Exercises For Flexibility Doing these exercises will help to keep your joints mobile and flexible. Do them to the point where the muscles you are exercising feel pleasantly stretched. You should not strain the muscles, or feel any sharp pain.  For the most effective results, these exercises should be done at the beginning and end of your exercise routine. 1.  FULL STRETCH Starting Position - Lying or standing Extend your arms above your head while breathing in.  Stretch up, reaching as high as you can.  Then relax and lower your arms.  Repeat 5 times. 2.  CALF STRETCH Starting Position - Standing Lean forward on one leg and slide other foot back.  With forward knee bent, push slowly forward, keeping back heel on the ground.  Hold for 20 seconds, without bouncing, on each leg. 3.  INSIDE THIGH STRETCH Starting Position - Standing, legs apart Bend one knee forward and push hips toward bent knee until you feel a pleasant pull in the inner thigh of your stretched leg.  Hold for 20 seconds, without bouncing.  Repeat on other side. 4.  THIGH STRETCH Starting Position - Standing Bend one knee and pull foot up behind you with one hand, using the other to support yourself.  Keeping knees close to one another, tilt pelvis forward and pull the foot upwards, so that you feel the front thigh muscle being stretched.  Hold for 20 seconds, without bouncing.  Repeat on other leg. 5.  INSIDE THIGH STRETCH Starting Position - Seated on floor Place your feet together with knees apart.  Rest your elbows on the inside of your knees and hold your ankles with your hands.  Gently bend upper torso down, pushing on knees with elbows.  Hold for 20 seconds, without bouncing. 6.  HAMSTRING STRETCH Starting Position - Lying on back, knees raised, feet flat on floor Raise one leg, clasping hands behind knee and calf.  Very slowly, pull the leg towards your head.  Hold for 20 seconds, without bouncing.  Repeat other leg. 7.  HAMSTRING STRETCH Starting Position - Lying on back, knees raised, feet flat on floor Cross one leg over the other placing raised ankle on lower knee.  Raise bottom leg up toward head and grasp lower thigh with hands.  Hold for 20 seconds, without bouncing.  Repeat other leg. 8.  LOWER BACK EXTENSION Starting Position - Lying on stomach With hands forward and flat, push up on elbows.  Maintain position for about 10 seconds, without bouncing.  Don't over-extend.  Repeat 3 times slowly. 9. CAT CURL Starting Position - On hands and knees, with back straight but relaxed Curl your back upwards, dropping your head down.  Hold for 10 seconds, without bouncing, then relax.  Repeat 3 times. 10. SEATED SPINAL ROTATION Starting Position - Sitting Cross your legs. Twist slowly in the opposite direction from crossed leg and hold for 20 seconds, without bouncing.  Do not force past a pleasant stretch.  Repeat on the other side. CAUTION - NEVER DO THESE EXERCISES: The following exercises can cause excessive muscle strain, particularly if you have been inactive for a long time, or if you suffer from a back complaint. Toe-touching exercises put excessive strain on your lower back. There is never any need to bend over and lift from this position. 9. All lifting should be done using your leg muscles, not your back, so bend at knee level and keep your back straight. 10. Straight leg sit-ups and leg raises are not effective in strengthening abdominal muscles.  Like toe-touching, they put excessive strain on the lower back. 11. Any exercises which stretch and extend the back beyond its normal capacity are dangerous and completely unnecessary. ALWAYS SEE THAT YOUR LOWER BACK IS SUPPORTED WHEN YOU EXERCISE.