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Flexibility

Flexibility is the range of motion around a joint and is determined by how far and how easily you can move your joints. When we have good flexibility in our joints we can reach further away and move our limbs through larger angular distances. Flexibility training (stretching) is important for developing and maintaining range of motion (ROM) for your muscles and joints. Basically, if you don't move your joints and stretch through their capable range of motion, you will lose that range of motion. The less you move, the less you're able to move. When you exercise, your muscles contract and can shorten up. Stretching will help your muscles stay healthy and not shorten up.

Flexibility Information
Frequency	Stretching should be performed a minimum of 2 days per week. You may stretch as often as you like, up to 4 to 5 days per week. Once you begin stretching, you may notice it helps you feel better and you might want to stretch everyday. You can stretch anywhere, anytime. You can add stretching to your daily routine around the house and at work. Whether you like to garden, golf, dance or take a refreshing walk, stretching beforehand will help increase your enjoyment. The more you prepare your body for activity the more enjoyable the activity will be - and the less likely you will be to injure yourself. Stretching can be done on your own, with a friend or as part of a fitness group.
Intensity	Stretching should be a gentle movement. Begin the stretch gradually and go until you feel a slight stretch in the desired muscle. Stretching should not be painful. Once you feel the stretch, that is as far as you need to stretch the muscle. Do not use jerking movements to perform the stretch. This may also cause injury. Therefore, flexibility training is performed at a relatively moderate or low intensity.
Duration	There is not one correct way to stretch. You should perform stretches for all of the major muscle groups. Each stretch should be held for a minimum of 10 seconds and if the stretch feels good, you may hold it for longer. If time permits, you may repeat the stretch. Each stretching session does not need to last longer than 5 minutes, unless you want to spend more time stretching. Stretching after an exercise session when the muscle is warmer is most effective. Stretching before exercising is also beneficial as preparation for the exercise session.