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Flexibility is a very important part of being physically fit. If muscles and joints are tight, the chance of injury from doing daily tasks increases even if the person is in good shape otherwise. However, flexibility is an often overlooked part of a fitness routine. As stretching does not burn a lot of calories, it is easy to skip stretching after a workout to save time. While stretching does not build muscle it does lengthen muscles and will help produce a long and lean look. A lot of time does not have to be devoted to flexibility. Good results can be achieved with only a little time effort.

Try this stretch and flexibility set of moves 3 - 4 times a week after exercising or on its own. If you are doing this series by itself however, it is important to warm up the body first: March or jog in place or some boxer shuffle moves for a minute. Muscles will stretch better and you will reduce the risk of pulling or injury if the body is not cold.
Stretching should be done slowly for maximum benefit and reduces risk of injury. Moves should be smooth, not bouncy. Hold each move for a slow count of 6.
1. Stand straight and tilt your head to the left side as far as it will comfortably go, hold for a slow count of 6. Raise head and tilt to the right and hold. Raise head and tilt to the back, hold for a slow count of 6. Raise head and tilt forward, hold. Rotate head in a slow circle to the left, the rotate head in a slow circle to the right.
2. Stand straight and raise arms straight up. Stretch the arms straight up as far as you can pull all the muscles in the body up. Keep back straight and stomach sucked in. Hold.
3. Raise right arm straight up. Keeping arm straight, lean upper body from the waist to the left as far as you can comfortably go; hold. Straighten and lower arm, then raise left arm straight up. Lean upper body from the waist to the right as far as you can comfortably go; hold. Straighten.
4. Link hands together behind your back keeping arms straight. Bend forward from the waist lifting arms behind you. Relax and let your upper body fall forward, bend your knees slightly. Pull arms up and forward as far as is comfortable; hold.
5. Stand straight and raise arms straight up. Keeping back straight, bend forward and touch your fingers to the floor or your ankles or wherever is comfortable; hold. Staying bent forward fold arms around your head and relax letting gravity pull your head and upper body down; hold.
6. Staying bent forward, bend knees if needed and place palms

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