To improve your flexibility, a simple stretching regime incorporated into your daily routine can lead to quick improvements in flexibility.
it could be advised that you do the following stretches 3 times a day if you want to improve quickly, once daily will maintain current flexibility and improve it very slowly over time.
I recommend you hold each stretch for as long as 20-30 seconds, stretching for less than 10 seconds will have a limited affect.
Stretches: 1.
Calf stretch - Stand facing a wall, place your hands on the wall and lean towards the wall with one leg in front of the other (about 2 1/2 feet between each foot) so that your front knee is bent, keep your back foot flat on the ground, as you lean towards the wall, you should feel the stretch up your back calf.
2.
Calf stretch 2 - Same as above but with back leg also bent (harder to do).
Works slightly different muscles within the calf.
3.
Quad stretch - Grab your ankle/foot and pull it up to your buttocks, hold the foot with the same hand (i.
e.
right hand holds right foot) to keep muscles correctly aligned.
To further the stretch push hips forward to improve the stretch and partially stretch you hip flexors.
4.
Hip flexors/Groin - Move one leg forward so that your knee is over your front ankle and your knee is at 90 degrees to the ground, rest your other knee on the ground with your other leg behind you.
Push your hips forward and downwards to stretch your hip flexors.
5.
Adductors - Stand with your legs wide apart (better if your feet are parallel to each other).
Bend one knee and lean/pivot towards that knee, you should feel the adductor's of the straight leg being stretched.
6.
Abductor stretch - Whilst standing, put your right leg over your left leg.
Keeping your legs straight(ish), lean towards the right hand side, you should feel this stretch your left abductor.
Opposite for other leg.
7.
Groin/hip adductor - Sit down with your backs straight, put your feet together (sole to sole) in front of you, use your elbows to push knees down towards the floor.
Lean forwards to aid the stretch, however remember to lead from the waist not your shoulders.
8.
Hamstring stretch - Sit on the floor, put the sole of left foot towards your right crotch, put your right leg straight on the ground in front of you, lean forwards from your hips with your arms outstretched towards your foot.
Opposite for other leg.
By improving your flexibility and stretching on a more regular basis, you can help improve your performance in a wide range of sports e.
g.
running/cycling whilst also protecting yourself from injuries.
I cannot recommend it more highly.