Dynamic Warm-Up: Begin your flexibility routine with a dynamic warm-up to increase blood flow to the muscles and prepare them for stretching.
Focus on Major Muscle Groups: Target key muscle groups that tend to be tight for many people, including the hamstrings, hip flexors
Hold Stretches for Optimal Duration: While dynamic stretching is suitable for warming up, static stretching is more effective for improving flexibility.
Include Proprioceptive Neuromuscular Facilitation (PNF) Stretching: PNF stretching techniques involve contracting and relaxing the muscles being stretched to enhance flexibility
Foam Rolling and Self-Myofascial Release: Use foam rollers, massage balls, or other self-massage tools to release tension in tight muscles and fascia
Yoga and Pilates: Incorporate yoga or Pilates into your flexibility routine to improve both flexibility and strength.
Progressive Overload: Gradually increase the intensity and duration of your stretching routine over time to continue improving flexibility