Many variables affect the loss of normal joint flexibility including injury, inactivity or a lack of stretching. The range of motion will be influenced by the mobility of the soft tissues that surround the joint. These soft tissues include: muscles, ligaments, tendons, joint capsules, and skin.

For optimal results, you should spend a total of 60 seconds on each stretching exercise. So, if you can hold a particular stretch for 15 seconds, repeating it three more times would be ideal. If you can hold the stretch for 20 seconds, two more repetitions would do the trick.

Stretch It Out: 5 Ways To Improve Your Flexibility

• Get warm. Whether your goal is to prevent injury or run your fastest 5K, it’s important to warm up your muscles before activity.
• Hold still. Static stretches — where you hold a position for half a minute or more —are a great way to coax your muscles into becoming more flexible.
• Take a break.
• Try yoga.
• Get a massage.

Examples of flexibility activities include:

• stretching.
• yoga.
• tai chi.
• pilates.

Perform a straddle stretch.

1. Keep your legs out and your knees straight.
2. Bend your upper body towards the floor.
3. Breathe deeply and relax your muscles more with each breath.
4. Roll back up to sitting straight up and gently bounce in your legs to a butterfly position.
5. Repeat this stretch 3 to 5 times.

The best stretches to become more flexible

1. Start and end each day with static stretches. Static stretches allow for deep, isolated stretching.
2. Perform dynamic stretches before and after you exercise. Dynamic stretches improve mobility.
3. Mash your muscles a few times each week. Foam rolling helps break up tight muscle and fascia.
4. Practice rotational movements.

The definition of flexible is someone or something that bends easily, is easily persuaded or can be changed easily. An example of flexible is a yoga expert. An example of flexible is a work schedule that allows work to be done at any time during the day. Able to bend the body easily; limber; supple.

Static stretching is the most common type of stretching in which you hold a stretch as far as you can stretch it. Passive stretching is when an external force is applied to the limb such as a parter, gravity, or a body weight.

When stretching the right side of your body, hold the stretch for 40 seconds. On your left side, hold the stretch for 30 seconds. These extra seconds can help increase the flexibility of the muscles on the right side of your body, says Denise Austin, author of “Sculpt Your Body with Balls and Bands.”

Here are a few examples of how you might demonstrate it:

• Offer to help out another team member if you notice that he or she is overloaded.
• Volunteer to cover a colleague’s work while he is on leave.
• Consider allowing people to work from home to help them achieve a better work/life balance .

Most HR managers use a variety of these types of training to develop a holistic employee.

• Technical or Technology Training.
• Quality Training.
• Skills Training.
• Soft Skills Training.
• Professional Training and Legal Training.
• Team Training.
• Managerial Training.
• Safety Training.

Different types of strength training

• Muscle Power. This is a general technique used to help athletes do two things.
• Muscle Strength. There are many types of strength training that can help improve your strength.
• Muscle Hypertrophy. This type of training works on increasing lean muscle mass and is useful for weight loss.
• Muscular Endurance.