Flexibility

Flexibility training refers to developing a wide range of movement in a joint/joints.

The body’s flexibility can easily be improved carrying out a series of mobility exercises for the joints.

Each joint should be exercised in sequence and can be stretched to just past its point of resistance. Improving the stretch, one should hold it for 8 to 10 seconds, and the mobility exercises should be carried out for at least 10 minutes. To get the most effectiveness, mobility stretching should be done at least 3 x per week

There are 2 main types of stretching they are,

• Static stretching: Is moving the joint to beyond its point of resistance and holding the position still for 8 to 10 seconds. This can be done in either a passive or active manner. Passive stretching is when a partner forces the performer to stretch the joint, active stretching is when the performer forces the joint on his own.
• Ballistic stretching: Is using momentum to move body parts at the joint.
  Examples are arm swinging, bouncing, twisting and turning are ballistic moves, take care when performing ballistic exercises.

There is little to no equipment needed, you don't need much space and can be done at home and alone in your spare time,

May you bend beyond your limitations