It includes not only flexibility exercises, but also cardiovascular and strength exercises as well. To increase your level of flexibility, try to stretch 4 times a week for 20-45 minutes. Cardiovascular exercise can also help improve flexibility by using and working the muscles. Try to participate in a cardio activity 3 times a week for 20 minutes. Remember, you can work stretching into a cardiovascular workout by stretching before you begin and after you are done.
Strength training can improve flexibility by improving muscular tone and endurance.
Try to participate in some type of strength training activity 3 times a week for 20 minutes. Strength training can be done with or without weights. If you'd like to use some type of equipment, try hand weights, rubber bands, tubing, dynabands or health club equipment. Whatever you decide to use, make sure you use the proper form. If you belong to a health club, ask a trainer for help.