Flexibility, like most misconceptions in fitness, is one of those things that people think they either have or don’t have. It is true that some people are born more flexible than others, but it’s false that once inflexible means always inflexible.

Before we go any further, and you also become inspired to improve your flexibility, there are a few things you should know about stretching. You should never stretch your muscles when they are cold, and you should never use stretching as a warm-up. Warm up first with some dynamic movement (jumping jacks, a light jog etc.). Also, when you’re stretching, make sure you feel some discomfort (that means you’re actually stretching the muscle) but that nothing hurts. Like elastic bands, muscles and tendons can snap under too much pressure.

Now that the technicalities are over, you may be asking this: Why is it important to stretch?

Well, stretching can improve your circulation, relieve stress by loosening your muscles and increase your range of motion. Also, if you’re an athlete, stretching can help to improve performance and can decrease risk of injury.

If you want to start a routine to increase your flexibility (and you’ll need a routine that you repeat at least three times a week if you want any effect on your muscles), I’d recommend looking at this slide show from the Mayo Clinic. It gives a handful of useful stretches accompanied with descriptions and pictures of a smartly dressed fitness enthusiast.

Also, consider trying yoga if you want to increase your flexibility. My very favorite stretches are the ones I do in yoga, including the frog pose and the half pigeon pose (which is called the one-legged king pigeon pose according to this website).

Don’t expect to see results right away when you start stretching, but I promise you’ll see results eventually. Just keep doing your routine anywhere from three days a week to every day, and you’ll achieve your goals in no time!